Recently someone complained to me about how little time they have in the day. This of course directly correlated to the level of stress and social pressure that was on them. To which I said you really should take up meditation again they replied they don’t have time nor the knowledge to do it. The problem of not having enough time for meditation or even sleep is become more and more prevalent. This is why I have taken the time to develop an workplace meditation. It may sound a bit kitsch at first, but I assure you it is just as effective and useful as any other meditation.
The office day is wrought with interruption and a lot of sitting. Fortunately just because one sits all day and works under the pressure of the deadline doesn’t mean you can’t relax. The challenge to this exercise isn’t maintaining one’s daily office tasks but keeping focus on the meditation while working.
Beginning the meditation: Sit up straight
To start the meditation, one must sit with feet firmly planted on the floor. Legs must be evenly spaced; and one’s back must be supported, if possible.
Relax your tense muscles
During the working day one will find that certain muscles become tense, that don’t need to be. Such muscles may include shoulder, jaw, legs, etc. The important thing is that we become aware of muscles are tense and release that tension.
Begin to breathe
The success of any meditation comes from the breath. To keep a consistent breath we must first exhale completely; and then inhale to a count of 5. Hold the breath for 3, exhale for 5 and hold for 3. The timing is not as important for the breath as much as maintaining a slow cyclical breathing pattern.
With all three of these elements combined we have successfully begun our meditation. In order for the meditation to work we must keep in the back of our mind, sit up straight, relax our tense muscles, and breathe.
This same exercise can be applied to non-office environments but in a different manner. If the job is consistent of manual labor then the breath, is often not a controllable aspect of the daily activity. Instead the focus and attention must be given to relaxing our muscles. Typically during any repetitive or manual process one will find that they tense muscles not needed to complete the task at hand. So the furniture mover would need to allow the body to tense and stretch the leg, arm, and shoulder muscles, but one would need to relax the muscles in the face and sometimes the feet, or back.
The overall success of the workplace meditation depends not on memorizing a technique but of being aware of one’s daily activities. In being aware we can accommodate and better alleviate our stresses.