“`html
Feeling overwhelmed at work? Here’s a quick and easy guided session you can do anytime, anywhere to help you relax.
Since many of us occupy our time at work, whether in an office, a classroom, or at home, learning how to meditate at your desk can be very useful. This brief exercise allows you to refocus your mind while working. What I refer to as the “desk chair” meditation provides a simple way to introduce a short mindfulness routine into your daily schedule.
You can practice this meditation wherever you can find a quiet space to sit and focus.
If you’re in an open-plan office, you might need to think outside the box to find a peaceful spot to meditate. Many individuals have shared that they prefer to leave their workspace to find an empty conference room or even sit in their car for a few moments during lunch to practice.
The idea of “meditating at your desk” shouldn’t be taken too literally. This meditation can be performed wherever you can sit in silence—whether it’s in the break room, on a park bench, or even in an airplane seat.
How to Meditate at Your Desk
Follow the guided meditation steps below, taking a pause after each one. Alternatively, you can listen to the audio version.
- Start by focusing on the feelings of your breath.
- When you feel ready, shift your attention to the bottoms of your feet, being aware of any sensations you notice there.
- You might feel the pressure on your feet from the weight of your legs, or perhaps they feel warm or cool.
- Just observe. Avoid judging or overthinking. If your mind drifts, gently bring your focus back.
- Now, move your awareness to the tops of your feet, your ankles, lower legs, knees, and so on.
- Gradually scan your entire body, noticing various sensations, discomforts, or even areas where you feel nothing. There’s no need to force sensations; just keep scanning, being patient and open to what you find.
Excerpted from Finding the Space to Lead: A Practical Guide to Mindful Leadership by Janice Marturano. Copyright ©2014 by Janice Marturano. January, 2014, by Bloomsbury Press. Reprinted with permission.
“`