1294: Simple Ways to Meditate at Work by Josh Anderson of DIY Active on Reducing Stress & Enhancing Focus

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[00:00:54] This is Optimal Work Daily, Episode 1294, Simple Ways to Meditate at Work by Josh Anderson of diyactive.com.

[00:01:03] And I'm Dan, your host and narrator here on OWD, and we're going to get right to our post as we optimize your life.

[00:01:14] Simple Ways to Meditate at Work by Josh Anderson of diyactive.com.

[00:01:21] Ways to Meditate at Work.

[00:01:24] Meditation as a whole has been growing in popularity for the last little while,

[00:01:28] with numerous studies regarding the benefits being done.

[00:01:31] But meditation has actually been around for centuries.

[00:01:34] The process of becoming one with your soul, clearing your mind,

[00:01:37] and recognizing your importance on this earth has been practiced by multiple cultures around the globe in some way, shape or form.

[00:01:45] Why You Should Meditate at Work

[00:01:48] Meditation is an excellent stress reducer and a way to lower blood pressure,

[00:01:52] boost immune systems, and even stay in shape when combined with another form of less strenuous activity such as yoga.

[00:01:59] With all this in mind, it is no wonder that people are starting to look for ways to meditate at work.

[00:02:05] Let's look deeper.

[00:02:07] A career can be one of the leading causes of stress in someone's life.

[00:02:11] As deadlines approach, projects are due, and coworkers tend to butt heads about how a task should be dealt with,

[00:02:17] meditation can be a way to reduce said stress immensely while still on the job.

[00:02:22] While it can be hard to have a full meditation session during working hours,

[00:02:26] especially if you are in a shared office,

[00:02:28] there are ways to squeeze in a few mantras and or breathing exercises.

[00:02:33] 1. Find a Space

[00:02:36] The first thing to do if you are planning to practice a short but effective meditation routine while at work is to find a space.

[00:02:43] You want a quiet space that is not in use by other people.

[00:02:46] If you have your own office with a door, then you have your quiet space.

[00:02:50] If you don't, then a bit of creativity is needed.

[00:02:53] Think of spaces that do not experience frequent foot traffic,

[00:02:56] such as an empty office where the employees are allowed to go,

[00:02:59] a filing or photocopy room,

[00:03:01] or in worst case scenarios, the bathroom if it's a private one.

[00:03:05] 2. Allot Your Time

[00:03:08] Schedule at least 15 minutes into your daily routine for meditation routines.

[00:03:12] This is all you'll need to feel the positive effects on the body and the mind.

[00:03:17] Set 5 minutes for breathing, 5 minutes for mantras,

[00:03:20] and 5 minutes for coming out of your meditative state.

[00:03:23] If you are unable to gauge how long you spent on each section,

[00:03:26] set an alarm for the full 15 minutes

[00:03:29] and instead go through intervals of breathing, mantras, and slowly coming alert.

[00:03:34] This will allow you to have the full experience without being late for work.

[00:03:38] 3. Essential Oils and Meditation

[00:03:42] While most workplaces are sent free due to sensitivities or allergies,

[00:03:46] there are still ways to combine your essential oils and meditation while at work.

[00:03:50] There will be a light scent but nothing that should cause a negative reaction in your coworkers.

[00:03:55] Instead of using essential oils in a diffuser,

[00:03:58] use them as the base of the light perfume.

[00:04:01] Dilute them with a carrier oil such as coconut or sunflower oil,

[00:04:05] or lower their potency in terms of scent with water.

[00:04:08] Tips for desk meditation

[00:04:10] If you are unable to find an empty room or it's impossible to get away from your desk,

[00:04:15] try one of the following to practice simple meditation while at work.

[00:04:19] 1. Focus on your breathing

[00:04:21] Inhale deeply, count to 10, and exhale slowly to regain focus and control.

[00:04:26] Let yourself feel your chair against your back, your desk against your arms,

[00:04:30] and your feet firmly planted on the floor.

[00:04:33] 2. If you are aware of a busy and stressful day coming up later in the week or month,

[00:04:38] schedule yourself to arrive at work approximately 20-30 minutes early.

[00:04:42] This allows for meditation time before the day starts

[00:04:45] and will allow you to gain a better focus on the tasks that must be accomplished before the end of the workday.

[00:04:51] 3. Place your right hand above your pelvic bone on the lower stomach

[00:04:55] and place your left hand over your heart.

[00:04:57] Spend a couple of minutes with your eyes averted from your computer, paperwork, and telephone while just breathing.

[00:05:04] Allow for deep inhales and exhales to release any tension that can be felt

[00:05:08] while repeating in your mind all the positives about your chosen career.

[00:05:12] 4. Wrap up

[00:05:14] Stress can be a cause of numerous health problems, both physical and mental,

[00:05:18] so it is important to reduce stress whenever and wherever you can in your life.

[00:05:22] Taking a proactive approach to your stress management can teach you the skills needed or wanted

[00:05:27] to control your life, your health, and even your daily interactions with people.

[00:05:31] Take a few moments during your coffee or lunch break, go for a small walk around the building,

[00:05:36] and practice your simple ways to meditate at work.

[00:05:39] Things will be clearer, your focus will be greater,

[00:05:42] and your overall mood will be 10 times better.

[00:05:45] 5. Listen to the Post

[00:05:49] You just listened to the post titled Simple Ways to Meditate at Work by Josh Anderson of diyactive.com.

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[00:08:48] But that brings us to the end of another episode here at Optimal Work Daily.

[00:08:52] Thanks so much for tuning in and be sure to do the same tomorrow

[00:08:55] where I'll have another episode and where your optimal life awaits.