Chicago (The Loop)
Chicago (West Loop)
Chicago (Wacker)
Houston (Theater District)
Houston (Scanlan Building)
Dallas (Katy Building)
Charlotte (Uptown)
Jacksonville (Groover-Stewart Building)
Seattle (Pioneer Building)
Alexandria (Old Town)
Indianapolis (Circle Tower)
Pittsburgh (Golden Triangle)
San Diego (Gaslamp)
Denver (16th Street)
Chicago (River North)
Kansas City (Kessler Building)
Richmond (Shockoe Slip)
Nashville (5th Avenue)
Minneapolis (Lasalle Building)
Boulder (15th and Canyon)
Cincinnati (Hooper Building)
Savannah (Johnson Square)
Phoenix (Midtown)
Chicago (Superior)
Minneapolis (TriTech Center)
Madison (The Capitol)
Orlando (Angebilt Building)
Denver (Trinity Place)
Milwaukee (Cathedral Square)
San Jose (North First)
Washington, D.C. (Dupont Circle)
Phoenix (Heard Building)
Norfolk (City Center)
Miami (Biscayne)
Columbia (Main Street)
St. Petersburg (4th Street DTSP)
Austin (North Austin)
Houston (Upper Kirby/Greenway)
Albany (State Street)
America Chicago
America Adak
America Anchorage
America Anguilla
America Antigua
America Araguaina
America Argentina - Buenos Aires
America Argentina - Catamarca
America Argentina - Cordoba
America Argentina - Jujuy
America Argentina - La Rioja
America Argentina - Mendoza
America Argentina - Rio Gallegos
America Argentina - Salta
America Argentina - San Juan
America Argentina - San Luis
America Argentina - Tucuman
America Argentina - Ushuaia
America Aruba
America Asuncion
America Atikokan
America Bahia
America Bahia Banderas
America Barbados
America Belem
America Belize
America Blanc-Sablon
America Boa Vista
America Bogota
America Boise
America Cambridge Bay
America Campo Grande
America Cancun
America Caracas
America Cayenne
America Cayman
America Chicago
America Chihuahua
America Costa Rica
America Creston
America Cuiaba
America Curacao
America Danmarkshavn
America Dawson
America Dawson Creek
America Denver
America Detroit
America Dominica
America Edmonton
America Eirunepe
America El Salvador
America Fortaleza
America Fort Nelson
America Glace Bay
America Goose Bay
America Grand Turk
America Grenada
America Guadeloupe
America Guatemala
America Guayaquil
America Guyana
America Halifax
America Havana
America Hermosillo
America Indiana - Indianapolis
America Indiana - Knox
America Indiana - Marengo
America Indiana - Petersburg
America Indiana - Tell City
America Indiana - Vevay
America Indiana - Vincennes
America Indiana - Winamac
America Inuvik
America Iqaluit
America Jamaica
America Juneau
America Kentucky - Louisville
America Kentucky - Monticello
America Kralendijk
America La Paz
America Lima
America Los Angeles
America Lower Princes
America Maceio
America Managua
America Manaus
America Marigot
America Martinique
America Matamoros
America Mazatlan
America Menominee
America Merida
America Metlakatla
America Mexico City
America Miquelon
America Moncton
America Monterrey
America Montevideo
America Montserrat
America Nassau
America New York
America Nipigon
America Nome
America Noronha
America North Dakota - Beulah
America North Dakota - Center
America North Dakota - New Salem
America Nuuk
America Ojinaga
America Panama
America Pangnirtung
America Paramaribo
America Phoenix
America Port-au-Prince
America Port of Spain
America Porto Velho
America Puerto Rico
America Punta Arenas
America Rainy River
America Rankin Inlet
America Recife
America Regina
America Resolute
America Rio Branco
America Santarem
America Santiago
America Santo Domingo
America Sao Paulo
America Scoresbysund
America Sitka
America St Barthelemy
America St Johns
America St Kitts
America St Lucia
America St Thomas
America St Vincent
America Swift Current
America Tegucigalpa
America Thule
America Thunder Bay
America Tijuana
America Toronto
America Tortola
America Vancouver
America Whitehorse
America Winnipeg
America Yakutat
America Yellowknife
Hawaii-Aleutian Standard Time (HAST)
Hawaii-Aleutian with Daylight Savings Time (HADT)
Alaska Standard Time (AKST)
Alaska with Daylight Savings Time (AKDT)
Pacific Standard Time (PST)
Pacific with Daylight Savings Time (PDT)
Mountain Standard Time (MST)
Mountain with Daylight Savings Time (MDT)
Central Standard Time (CST)
Central with Daylight Savings Time (CDT)
Eastern Standard Time (EST)
Eastern with Daylight Savings Time (EDT)
Atlantic Standard Time (AST)
Atlantic with Daylight Savings Time (ADT)

Whether you’re an entrepreneur or working a regular 9-5, work can be stressful and overwhelming. Especially in a world of smartphones and social media, it can be hard to find a minute and switch off. Thankfully there’s a free, simple, and healthy way to manage a busy lifestyle: meditation and mindfulness.


Why you should try meditation

People tend to discount meditation before they even give it a shot. A bunch of breathing exercises- what’s the big deal? Since the benefits of meditation aren’t instant, it can be difficult to see the value. Here are a few reasons to consider mediation:

Meditation can boost your productivity – Entrepreneurs and other busy minds will be pleased to hear that a few minutes of thoughtfulness can help re-energize your body and improve focus and memory. Even if you have a packed schedule, meditation will give you the tools to take on the day.

Meditation can give you a creative edge – Our minds are naturally busy with random thoughts and feelings (processed in the neocortex section of our brain) and can become overwhelming. Meditation helps to clear the mind, allowing thoughts to come more clearly, which makes communication easier.

Meditation can reduce stress, elevate mood – Stress is a combination of psychological and biological responses to a situation, such as a disagreement at work, or an issue at home. Meditation not only clears the mind but helps lower blood pressure through the act of breathing.

Meditation can also keep you from burning out. Learn more about burnout syndrome in our previous post.

How to meditate at work

1. Schedule time

Meditation is something that needs to be scheduled, otherwise, you’ll always put it off in favor of completing a more pressing task. The best time of day to meditate varies from person to person, but many will agree that early morning meditation can be an effective way to start the day. Set aside 30 minutes, even if 10 minutes is the most you can do at the start. But try to make some time.

Check out these five helpful time-management hacks that could aid in making time for meditation throughout the day.


2. Make space

Meditating at your desk isn’t impossible, but can be a challenge when there are others sharing your table, a computer with ongoing notifications, or clutter all over. Find an isolated space to meditate, such as an empty office or even the bathroom stall. The fewer distractions, the sharper your focus.

If you have to meditate at your desk, here are a few ways to declutter your workspace and some tips on how to maintain focus.


3. Ditch the phone

I know it sounds difficult, but try silencing and even distancing yourself from your phone during meditation. Constant notifications and calls only serve to distract you. There’s plenty of time during the day to respond to the most pressing alerts, but for ten minutes, set even social media aside as well.


4. Fix your posture

Whether you’re sitting on a chair or cross-legged on the floor, effective meditation begins with a correct body posture. Straighten your back (but not to the point of discomfort), place your feet flat on the floor, and rest your palms on your lap. Face straight ahead as you breathe in and out.


5. Start with Shamatha meditation

There are different kinds of meditations to practice, but the foundation for most (and the best place to start as a beginner) is with Shamatha meditation. Shamatha is focused on deep concentration. Focus on the depth of your breath over other distractions. As soon as you catch yourself getting distracted, bring your attention back to your breath. For some, counting breaths may be helpful.


6. Listen to guided sessions

Sometimes meditation can be difficult for beginners. That’s when guided meditation can help. Some apps or recordings feature someone walking you through some breathing exercises. This video on YouTube is geared towards meditation specialized in overcoming anxiety and has gained over 12 million views. Headspace is another alternative, a free app on the iOS and Google Play store with beautiful animations, and soothing narration from Andy Pudicombe.

Here is Puddicombe giving a TED Talk on slowing down to better enjoy life.


7. Develop a daily habit

Meditation isn’t a single exercise, nor can you expect to feel a difference after a few days. It’s a daily commitment to set aside time to clear your mind. No matter how busy you may be, you should always have a few minutes to slow down, focus on breathing, and sift through the noise of your thoughts.


Healthier, Happier Living

We set aside hours to work on difficult and stressful projects, sometimes even ignoring the other facets of life. But we seldom set aside a few minutes to focus on our own personal health. Meditation is one of those activities that people “don’t believe in” because they can hardly believe the benefits.

The only way to find out is to try yourself. Take a few minutes each day to clear your mind, and focus only on your breathing. It might be easier and more helpful than you think.

Want to learn more? Check out our other low-cost ways to encourage better employee health.

Meditation is just one step towards happier work experiences. Learn more cultivating happiness at work.

Check out the Meditation Minis Podcast, The Daily Meditation Podcast, and the Mindful Meditation Podcast as well.

Read our blog for other useful guides on employee wellness and productivity.