By: Katarina Kovacevic
Did you know? Work is one of the best places to practice meditation! Yes, it seems counterintuitive (I know, you’re so busy), but that’s exactly why we could all use a moment of Zen in our day-to-day. Happier, healthier people lead healthier, more successful businesses. So, give yourself a bit of a break with any of these workplace meditations.
For Anxiety: 5, 4, 3, 2 1
You know that feeling when you sit down at your desk in the morning, open up your to-do list and then feel an immediate wave of panic rising in your chest? Workplace anxiety is no joke. The next time you find yourself fretting about deadlines and client expectations, try the 5, 4, 3, 2 1 exercise. Close your laptop or turn-off your computer screen for a moment. Sit comfortably in your chair with your feet planted on the ground, close your eyes and take a few deep, calming breaths. Then, slowly open your eyes and run through the following: Name 5 things that you see, 4 things that you hear, 3 things you feel, 2 things you smell and 1 thing you taste. This process centers you, calms anxiety and helps reconnect with your body and breathing.
For Focus: Object of Attention
A little daydreaming is good for the soul (and creativity and productivity!), but if you find your mind wandering a little too much, you can re-center and focus on the task at-hand with this easy meditation. If you have time, start by going on a walk. This can be even just a quick, mind-clearing stroll around your office or neighborhood. During the walk, focus on breathing and letting go of everything that’s cluttering your mind. Then, sit back down at your desk in a comfortable position, with your feet on the ground. Find one object in your work area to focus your attention on, say a picture of your family. Ignoring everything else around you, really zero in on that object. Find one unique characteristic or attribute to focus on—maybe it’s the color of your child’s t-shirt in the photo, or the unique shape of the picture frame. Holding your gaze on that one attribute, focus your attention on it for a few deep breaths.
For Confidence: Power Mantra
Take a moment to get quiet. Again, sit comfortably in an upright position with your feet planted firmly on the floor. If it feels good, go ahead and close your eyes. Then, take three to five deep, cleansing breaths, inhaling through your nose and exhaling out your mouth. Quietly or out loud to yourself, repeat any power mantra that resonates with you. For example, you could try any of the following: 1) I trust myself to handle anything. 2) The antidote to fear is action. 3) I am smart. I am capable. I am good at what I do. 4) I believe in myself. I am excited about my talents, gifts and abilities. 5) I am unique. I don’t compare myself to others. Repeat the mantra as many times as you need!
Katarina Kovacevic is the owner of Redefined Communications, a company offering blogging and ghostwriting services for women in leadership, and female-focused and purpose-driven businesses. She’s also the founder and editor of RUBY Media, a digital media company that promotes female camaraderie, supports sisterhood and inspires women to make a difference in the world. You can connect with Katarina on Instagram or LinkedIn, or with RUBY on Instagram, Facebook or Twitter.