clear your mind

How to start meditating at work

By Mirjam Helder

We have all heard it many times before - the benefits of meditating. It releases stress, calms the mind and the body, connects you to yourself, you are happier and you have a good vibrancy surrounding you. The list of mental and health benefits goes on and on.

But then why is it so hard to stick to it, when there are only good things that come with a meditation?

Here are a few facts before you start so that you don´t stress about actually doing a meditation:

  • You don’t have to meditate 60 Minutes right away - start simple and small. Do 10 minutes every day - and then increase.
  • Find guided meditations. It is so much easier to meditate with guidance in the beginning. It takes practice to sit still and control your thoughts or even still your thoughts eventually.
  • Find a spot in your house, at work or outside where you can meditate in peace.
  • Don’t do anything while meditating. Just sit or lay somewhere comfortable. Combining taking a bath and meditating is not meditating. It will save you time, but that is not what we are striving for.
  • Find a group or a course for meditating. Teachers can help you with questions you have or give you good advice.
  • Have a smile on your face while meditating. Meditation and life is easier with a smile on your face.

Whether you’re self-employed or work at an office, bring your meditation to work. You spend so many hours at work, why not do a meditation at work?

Work is most likely stressing you out anyway and who doesn’t wish for a more calm and happy work environment. When you are your own boss it is easier to pick a time throughout the day to meditate. But as an employee you have to stick to the hours where you have to work or when you have a lunch break.

So, if you have a 60-minute lunch break, take 10 minutes to meditate. Take your phone, download a guided meditation, plug your earphones in and start. I recommend music, mantras or a guided meditation as the office or outside sounds can be distracting. I guarantee you, you will go back to your office relaxed, motivated and with a high positive vibrancy.

Meditation is also about mindfulness. A simple but yet effective tool is to go around your office and in your mind say something very nice and kind about your co-worker. For example: “Susan, I wish you a good result on the report you’re doing for our boss. Phil, you have helped me in so many ways this year here at the office - thank you.” Not only will you feel great, but you will send out amazing vibes at the office. Being mindful about your thoughts will have an amazing effect not only on others when you think something nice about them, but also on your own life. As you might know, what you think, you attract. So be more mindful about your thoughts and if your thoughts seem out of control, try to quiet your mind with a meditation every now and then.

Don’t forget to take a good deep breath every now and then. We tend to be short of breath all the time. When you get stressed, overwhelmed or feel confused, breathe. Notice how a good breath relaxes you and makes tensions go away. As important as your breathing is in a meditation, it is also important throughout the day. Set a timer on your phone to remind you every hour to take a deep breath.

If for whatever reason you did not get the chance to meditate at work, plug your earphones in while commuting. It might be too difficult meditating on a train or a bus, but you could look for a visualisation. Maybe you have had some issues with money, self-love or health. Look online for a specific visualisation where you mentally repeat affirmations to shift your focus and remove the blocks you had so far. As you focus on repeating those affirmations, you won’t necessarily notice the surrounding sounds. And you might find it useful to have a visualisation that has the same time frame as your commute, so you don’t miss getting off at your exit.

Here is a wishful thought: Maybe your colleagues will notice your positive change because of the meditation and want to join. Try not to convince them before starting your routine. Let them notice the change on their own. And if they like what they see, you have people joining your meditation and you mindful behaviour.

Go for it now – it’s never too late to make life just a bit more beautiful.

Mirjam Helder is the founder of Living Your Best Life Today, a website for women in Germany, Austria and Switzerland. It is a website with articles, podcasts and meditations as well as visualisations that help you live a life beyond your wildest dreams. She believes we can create a life, a business and relationships we love. What we need are inspirations, tools and courage to go for it. It does not matter where you are in life right now or what has happened to you. You can make a commitment to change today, deal with the ups and downs better and ask for more in life. Start living your authentic truth today and become the unique woman you want to be. We need your voice, your love and your compassion. There is a reason why you are here - show us that reason. Connect with her on Twitter, Facebook and Instagram

Are you feeling stuck, anxious, or stressed?

By Sam Cook

Top of my list for when I’m feeling stuck, stressed, or anxious, is to get outside and go for a walk.  Whether it be a trip around one of my local hiking trails, a lovely wander along the beach, or a quick circle around my block, I always come back feeling refreshed, and with a whole new perspective.

There’s something special about being outdoors, and enjoying all that nature has provided.  It somehow makes things seem a bit less overwhelming.  It always shifts my mind from the space I’m in right now, and makes me realise I’m a small part of a huge and wonderful world out there (even if that ‘world’ is contained within the block near my house!).  

It also makes me feel a lot less likely to want to plonk myself in the corner and hide out for a while.

A little trick I like to use while out on my walks is to firstly clear my mind of any thoughts that are bugging me.  

Trying to write a great Blog post but the words won’t come?  

To-Do list a mile long?   

Client bought the due date forward? 

Been sitting in front of the computer all day?

I say ‘see you later’ to these thoughts, then shift my focus to:

Left foot, right foot, breathe….

The truth is though, after being out for a while, I find my mind wandering back to those things.  But a shift has usually happened.  I don’t feel as stressed or anxious.  

Or, if I was stuck on getting those words out, all of a sudden the words start coming, and I mentally start composing the sentences in my mind.

Then I get home as quickly as I can and write that Blog, call that client, or [insert task here that I was avoiding].

Are you feeling stuck, anxious, or stressed right now? Go on, get your runners on, and get outside. See you when you’re back!

Sam Cook is a Geelong based Virtual Assistant who specialises in Online Marketing. When she’s not writing blogs, updating Facebook, or sending out email newsletters on behalf of her clients, she’s spreading happiness through her love of hiking & the outdoors on her blog, and is now also sharing this love & enthusiasm through her Group Hiking Trips.  

You’ll also find her skulking around on Instagram, where she loves to share her hiking photos - hoping to inspire others to get away from their computers and get outside. Best place to find her is Facebook: I Heart Hiking or Virtual Assistant.