One of the main attractive features of meditation is that it only requires yourself at this present moment. You don’t need to own anything, to know anything, you have nothing to lose - but a lot to gain.

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Our days are filled to the brim with activities, stress and anxiety, and we are thinking and over-thinking every waking hour, forgetting to focus on our feelings and sensations, our own breathing.

Keep in tune with yourself with these seven ways to try meditation at your workplace.

#1. A meditation app could help. Download several and see which are most helpful/comfortable to you. BetterMe Meditation app looks like a good choice.

#2. Don’t start a task right away, take a couple of minutes, focus on your breath. As you sit comfortably, bring your attention to your natural patterns of breathing. Breathe in, count one; breathe out, count two; get to 10 and start all over again. You’ll see how your focus will improve.

Credit: Freepik

Credit: Freepik

#3. Focus on your own sensations and your surroundings. Start with scanning your body, from the pressure of your feet on the floor, to tension in your shoulders and neck. Acknowledge the areas of tension and relaxation. Next, divert your attention to your surroundings: the sounds, the sights, etc. Don’t react to them, just acknowledge.

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Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

Try now BetterMe: Meditation

Credit: Freepik

Credit: Freepik

#4. Try eating mindfully. Don’t rush through your meal, savour each bite. Think of where your food comes from, where it grew, what animals gave up their lives for your nutrition and satisfaction. Be fully present as you take a bite, feel the texture, the flavours. This can help you relax and refocus.

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Credit: Freepik

Credit: Freepik

#5. Take some time to meditate outside. How about stepping outside of your office, even if just for a short while? Start by standing still, scan your body from toes to head. Start walking slowly, this time, bringing attention to the way you walk and which body parts participate in the process. Synchronize your breath with each step. This will help you release the pent-up tension.

#6. Try repeating a mantra. Create your own mantra, or a phrase, to repeat as you meditate. It can be simply “Relax,” “I am here, I am present, I am ready”. Keep repeating it and align the words with your breath so that you can keep up a rhythm.

Credit: Freepik

Credit: Freepik

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#7. Try a visualization-type meditation. Imagine yourself in any environment. If you’re sitting by a stream, imagine the flow of the water, its colour. If you come across a thought, visualize it as a leaf in the stream. The leaf floats away and you remain. This type of meditation will help you reconnect with the present moment.

So hit the pause button at work and reconnect with yourself!

Credit: Freepik

Credit: Freepik

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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