5 effective meditation techniques to practice at work | Health - Hindustan Times
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5 effective meditation techniques to practice at work

Nov 15, 2022 01:14 PM IST

Practising meditation at the workplace has many proven benefits like reduced stress and improved focus. Here are five effective meditation techniques that you can practice at work for your overall well-being.

Increasing work demands and workplace stress levels can take a toll on your mental health. Employees may be unable to perform to their full potential and realise their life goals if they are experiencing such negative effects on their bodies and brains. Practising meditation at the workplace has many proven benefits like reduced stress and improved focus. Increased creativity, productivity and improved relationships with colleagues are some of the great results of meditation one can attain at work. According to the National Institute of Health and Care Excellence, mindfulness and meditation are the most effective ways in reducing work stress and poor mental health symptoms while creating a positive impact on employees’ mental well-being. (Also read: Tips to handle stress at workplace)

5 effective meditation techniques to practice at work(freepik)
5 effective meditation techniques to practice at work(freepik)

In an interview with HT Lifestyle, Raman Mittal, Co-founder and meditation expert, Idanim, shared five effective meditation techniques that you can practice at work.

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1. Mantra Meditation: Creating a positive aura around you in a difficult situation may work wonders. Think of a mantra or a motivating phrase and keep repeating it in your mind. It will act as a tool to help release tension in your mind and boost awareness. It can make a lot of difference, especially if you are having trouble concentrating or getting in the right frame of mind. Mantra chanting (or any conscious affirmations) also unblocks our energy flow and rejuvenates our mind and body.

2. Breathing Meditation: Do you feel anxious before a presentation or before meetings? Try deep breathing for five minutes. Deep breathing is one of the most effective methods to keep calm. Taking a deep breath enables more airflow in your body, which calms down your nerves, reducing stress and anxiety. So, next time you are in a stressful situation, start taking deep and conscious breaths and you will notice an immediate sense of relaxation.

3. Walking Meditation: There are times when you are in a stressful situation at work and you feel like running away from it. It is obvious that you cannot run away from work or leave it. However, taking a refreshing walk with awareness enables the human mind to observe things better. This help the mind and body to relax. I’m sure, this technique will definitely help you take a break from stressful working hours.

4. Body Scan: Have you been feeling unproductive lately or your mind keeps on wandering? Body scan meditation will help manage your physical and emotional feelings when you are overwhelmed, sad, or anxious. Pay attention to your whole body and how it feels, scanning from your feet to the top of your head in a slow and deliberate progression. This will help you relieve tension and return back to work mindfully. This the technique is a great health meditation way to relax your body and mind both at the same time.

5. Visualization Meditation: If you feel you need a little escape, a visualization exercise might be ideal. Think about where you’d go if you could be anywhere right now. It could be a bench in a peaceful garden or a sandy shore on a summer day. You might prefer a rock overlooking a waterfall in a forest. Now, set a timer for 5-10 minutes and enjoy the tranquillity of your place. Picture every detail - the sights, sounds, and smells. Enjoy the scenery. Let your mind wander to your happy place whenever you need to relax your mind during work.

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