You can practice meditation anywhere, any time, and you don’t need to possess any type of special knowledge or skills or equipment. So whenever you start to feel like you need to boost your productivity or lessen the level of your stress and anxiety, feel free to turn to meditation. Particularly, work environment can be pretty challenging and hostile sometimes, unfortunately. Instead of letting your anxiety consume you, or beating yourself up for a mistake you’ve made, try these three simple, non-time consuming but effective meditation techniques.
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Note that if you get into the habit of practicing regularly, you’ll see how your emotional and mental well-being improves.
One common thing for these practices is finding a quiet spot where you can get comfortable and spend some time without being disturbed.
#1. Shake your stress off - Release stress from your body. Take a couple of deep breaths. Identify and divert your attention to the issue that is causing you stress. Once you’ve become aware of what it is that is bothering you, say “I am now willing to move forward and see this situation in a different light”.
Repeat this a couple of times. Then, again, take a couple of deep breaths. Release the tensions as you exhale. Finally, start literally “shaking it off” by moving your body and envisioning your stress and anxiety coming off of you. Repeat this cycle for as long as you like.
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.
#2. Tapp your stress away - Assure yourself you have enough time for everything. Start out in a position where your hands are in your lap. Move your hands simultaneously.
From pinky fingers to thumbs, move your fingers one at a time, tapping your knees. For each “duo-tap,” recite one word for a five-word mantra of your choosing. For instance, “I always have enough time,” “I am one with time,” and “Time is within my control.” Feel free to create your own five-word mantra, just be sure to underline the idea of you being in control of time.
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#3. Focus on a flame - Reduce tensions and eye strain. This one is, of course, not always applicable to a workplace, but is perfect if you work from home. Turn away from your computer or mobile devices. Light a candle. Breathe deeply. Bring the flame to eye level, holding the candle at arm’s level. Focus on the flame and look at it for a couple of minutes. Release the tension that has built up in your body and mind.
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