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Five-Minute Meditation at Work

Posted by on Oct 23, 2013

Meditation and Work are two words that do not often appear together in a sentence. It’s time to change that – for the benefit of your mind and your performance at your job.

Numerous studies have shown that meditation works (ooh, I just used them both in a sentence). It improves everything from student test scores to athletic performance to job performance to parenting (a couple articles are cited below). Now it’s time to conduct your own study and have a better day.

Most of our yoga classes start with a brief centering meditation. But when things get hectic at work and you are mile away from your yoga mat, you can still find some calm right at your desk in just five minutes with a breath awareness meditation. Ready? If you are anxious about the time, just set an alarm on your appointment calendar.

Now. Take a comfortable seat; rest your hands gently in your lap. Let your chest be open and your arms hang easily at your sides. Lengthen your spine, lift through the crown of your head. Make yourself comfortable and at ease. Close your eyes. Breathe in and out deeply through your nose.

Notice the motion of the breath through your body. Feel the air move in and out. Notice the rise and fall of your chest, the movement of your ribs. Feel how the breath expands the belly. Feel the air move in and out of your nose.

Thoughts and emotions may happen as you breathe. Just notice them and just gently bring your focus back to your breath. Let those thoughts be.  Choose to come back to the experience of the breath. Breathe in; breathe out. Even as everything around you continues, just easily favor the breath. Notice it and bring your focus back to the experience of the breath.

Continue on this way for as long as you are able. Have a better day.

And here are the promised links:

How Meditation Might Boost Your Test Scores

10 Reasons Why Every Athlete in the World Should Meditate

Meditation can keep you more focused at work, study says

 

 

 

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