One of the best things about meditation is that you can come into the present moment anytime, anywhere. You can meditate at work, in your office, at school, or even at your kitchen table. If you need a quiet moment to do a simple focused breathing meditation, your desk can be a great place to practice a quick meditation. So if it’s the middle of the afternoon and you feel lost. With a little attention, you can try a quick table meditation while sitting comfortably. Even a short meditation session can relieve your stress and allow you to focus on work. In this article, we’ll share everything you need to know about how you can meditate at your desk and take the deep breaths you need for your mindfulness meditation session.
Free meditation appDeclutter The Mind is an app that will teach you how to meditate, help you form a regular exercise habit, and expand your mind to mindfulness practices.
Can meditation help you at work?
Yes, meditating at work can help you recharge and calm your mind during a tough day at work. Everyone has the power to avoid stress through exercise, good habits, and meditation. Meditation at work can help reduce anxiety, improve your relationships with coworkers, and improve your work performance.
Research shows that meditation has benefits even if the sessions are short, so don’t worry if you’re short on time. Instead, just five minutes of deep breathing, clearing your mind, thinking positively, and letting go of tension can make you feel better.
Table meditation improves your brain
A recent Harvard University study found that meditation can change your brain. If you start meditating, the parts of the brain responsible for working memory improve. Working memory is what you need to thrive in a fast-paced office environment.
According to Harvard, the amount of gray matter in the part of the brain associated with working memory improves when you meditate, especially with mindfulness-based stress reduction. The brain can change – you are not bound by the brain you were born with; There are many ways to make yourself calmer and smarter. If you use a certain part of your brain more often, it will grow.
Table meditation makes you more creative
Although some would argue that your intelligence is mostly fixed during adulthood, it is possible to increase it in many ways. You can even increase your creativity. Meditation can make you better at finding creative solutions to problems.
According to a recent study from a university in the Netherlands, people who practice meditation and mindfulness perform better at problem-solving tasks. This may be because mindfulness takes you away from conventional, learned thinking and helps you think about problems you haven’t encountered before.
Table meditation improves your mood
In addition to making you more energetic and productive, meditation can make you happier. Anyone who’s tried meditation seriously knows it can boost your mood, so research backs it up.
A Boston University review of the evidence shows that meditation reduces anxiety and depression. After reviewing 39 studies, researchers concluded that meditation has significant benefits. People who try meditation report significantly less symptoms of depression and anxiety.
So, if you want to boost your mood from mindfulness meditation, sit still and spend a few minutes practicing meditation.
Table meditation reduces stress
The first thing people try meditation to treat is stress. If you often worry, just taking a few minutes of deep breathing and shutting out your intrusive thoughts can make you feel better for the rest of the day. If you stop worrying about your problems for a while by focusing on your breathing, you’ll find that you can overcome the overwhelming feelings and enter a calming place in your mind.
Stress is a serious problem because it worsens a person’s physical and mental health. If you are chronically stressed, you can develop addiction, hypertension and even heart disease. The quality of your life largely depends on your ability to lower your stress levels in a healthy way.
Meditation reduces your stress levels. People who meditate are in a more positive mood, and meditation can even treat pain.
You don’t have to hide to meditate, you don’t even have to close your eyes if you don’t want to. You can meditate without anyone noticing or noticing what you are doing.
Table meditation can improve your relationships with others
Stress makes many people less social. If someone is stressed, they may be mean to others or avoid talking to others. If you can reduce your stress level, you can get along better with your co-workers.
Meditation helps you get in touch with your emotions. If you meditate, you can find insight into what you are feeling. This way, you will stop being angry with your colleagues because you will understand what they are doing.
How to meditate at your desk
Tabletop meditation is easy. It doesn’t have to be very different from meditating anywhere else. It’s the same practice as taking a few deep breaths and has the same benefits no matter where you do your meditation practice to get into the present moment.
First, concentrate on your breathing. You can breathe deeply or gently, depending on which is more comfortable for you while releasing stress. Controlling your breath and focusing your attention clears your thoughts, slows your heart and starts the meditative process.
During your meditation, you should be in your body rather than your mind. It’s normal to have some negative thoughts come into your head during this time, make a mental note if this happens, that’s where you say ‘think’, and refocus on your breath.
Focus on different parts of your body, each part and relax each one. For example, you can start from the floor and work your way up to your head.
Start with your feet and focus on nothing but your breath and the sensations your feet feel. You may notice that some parts of your feet feel more pressure than others.
Work your way down to your lower legs, knees, upper legs and other parts of your head. That in itself should be enough to calm you down and lower your heart rate. It doesn’t take much to relieve moderate tension – just control your breathing, don’t think in words, don’t allow yourself to worry and focus on specific body parts.
Another trick to calm down is to pay attention to my heart rate. Just as a fast heart rate can cause you to feel stressed, stress can also cause your heart rate to increase. Physical symptoms can lead to mental symptoms, not the other way around.
If you pay attention to your heart rate, breathing can help slow it down. As your heart rate drops, your stress and anxiety usually disappear. Suddenly your problems aren’t so scary; these are things you can handle.
You can follow the guide’s voice to help you stay focused throughout the workout. Or you can play ocean waves or music to help you focus on your breathing. Anything that helps you feel fully present is key and makes a huge difference. You can also practice visualization like your favorite beach. The goal is to help bring awareness to your breath while sitting in a desk chair in your office.
Reduce stress in different ways
Caffeine and anxiety don’t mix. Drinking less coffee can help reduce stress because coffee is a stimulant. Although caffeine is far less harmful to you than sugar, and the polyphenols in coffee have health benefits, coffee does not calm you down and has the opposite effect. So while coffee does more good than harm for many people, it is not a good drink for people trying to reduce stress levels.
Alternatively, meditation works well in combination with other practices. Get some sun or take vitamin D if that’s not easy in your area during the winter. You can try outdoor walking meditation by simply moving and focusing on your breath for five minutes or up to an hour while you control your mind’s focus and experience pure relaxation in the great outdoors.
Exercise and eat a healthy diet. Avoid habits that increase your stress. Meditation is effective enough to work on its own, but if you combine it with various health practices, such as mindful eating meditation, you can become a low-stress person.
Many companies promote meditation/mindfulness
When you start practicing desk meditation, other people may not notice. For example, if you have your own booth, people may not notice what you are doing for a long time. If someone sees you sitting with your eyes closed, tell the truth – your company will agree and not see it as a waste of time.
Many companies teach their employees to meditate for twenty minutes at the beginning of each day. It’s easy to get stressed in the morning – you may wake up with an alarm clock and rush to work. If you meditate a little before starting work, the day will not seem long and difficult.
Companies also teach their employees to meditate because stress is contagious. If some employees are acting stressed, it affects how everyone else feels. Calmness can also be contagious.
You can talk to your employer about Declutter The Mind At Work, which will allow your employer to pay for your meditation practice, so you can be more productive at work and take a breather in moments of high stress. Alternatively, you can download Declutter The Mind for personal use, so once you’ve perfected the whole experience, you can become more mindful with regular practice.
Stress begets more stress; quiet begets more quiet
Frequent stress can take a toll on your physical and mental health, making you more stressed out. This can lead to a cycle of tension that leads to more stress. Even if you can’t take much time off from work and other responsibilities, you can break this cycle. Use desk meditation to keep your stress levels low at work. If you do this long enough, you’ll get used to not being stressed all the time, and the stress won’t come back easily. Trying the techniques in this article or continuing with the guided meditation in Declutter The Mind can be a great way to relax when life or work gets a little overwhelming.