This morning on B Mornings with Brooke and Adam we talked about some short and simple meditation tips.
Meditation doesn’t have to be long, silent, or awkward—especially at work. In fact, short, discreet techniques can help reduce stress, improve focus, and foster a sense of calm throughout the day.
This article from the Associated Press explores how mini-meditations can be seamlessly integrated into your work routine, even if you’re a beginner.
Meditation helps calm the mind by focusing on breathing and letting go of intrusive thoughts. Practitioners say it improves focus, reduces anxiety, and enhances emotional regulation. Even a few minutes can make a noticeable difference in your demeanor and productivity.
Simple Techniques to Try
- Pre-Work Pause: Arrive early and take a moment in your car or a quiet space. Close your eyes, breathe deeply, and set a positive intention for the day.
- Visualization: Picture yourself succeeding at daily tasks or reframing your view of colleagues with mental imagery, like a white light or pink bubble.
- Body Scan: Mentally scan your body from feet to head, noticing sensations and relaxing tense areas.
- Finger and Thumb: Form a circle with your finger and thumb while breathing deeply to ground yourself during stressful moments.
- Humming Breath: Inhale and hum while exhaling to reduce stress—ideal for private or noisy environments.
- Shoulder and Jaw Release: Combine breathing with physical relaxation techniques like rolling shoulders and relaxing the jaw.
- Mantras and Affirmations: Repeat positive phrases like “I am calm” or “I am confident” to reinforce a peaceful mindset.