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GR8NESS expert Expert Reviewed
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Desk Meditations to Try When You Just Can’t [Slideshow]

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When we think of meditation, we usually think of sitting quietly, candles and incense lit while we focus on our breath. We often have a GR8 meditation playlist that keeps us grounded and centered. And that’s not wrong. But sometimes our work lives seem so out of control that we wish for the calmness we find in our home meditation space.

When you get to the point at work when you want to scream, “You need just to stop!” take a few moments for a micro-meditation that will help you deal. Before you know it, you’ll be calm, collected, and able to face the chaos.

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Take a Micro-Moment of Mindful Breathing

A micro-meditation of mindful breathing is great to come back to yourself when you feel the steam rising out of your ears. That email response can wait a few minutes while you focus on your breath flowing in and out for a few minutes. The more micro-moments you spend mindfully focusing on your breath, the calmer you’ll be.

 

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Finger Meditation Micro-Moment

Another great micro-meditation is finger meditation. It’s simple and easy to do right at your desk. Using a meditation mantra of your choosing, touch each fingertip to the thumb on the same hand. As you do this, repeat your mantra. Phrases like “Work is not life” or even “Serenity now” are great ones to use. Start with the right hand and then the left.

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Micro-Moment Diaphragmatic Breathing

If the words “diaphragmatic breathing” conjure up sitting on a tasseled pillow, soothing scents, and sounds all around, well sure that’s one way to do it. But you can also do this meditation at your desk, and your coworkers will be none the wiser. Sit or stand tall, straight spine, and breathe in through the nose and hold for 4 counts. Then breathe out for 4 counts. You should feel calmer after a few rounds of breathing.

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Take a Micro-Moment to Listen: Soundscape Meditation

This technique is called soundscape meditation. To practice this meditation, close your eyes and notice every sound you hear. Right at your desk. Do this for about 2 minutes. Don’t get stuck on thoughts about which sounds are annoying. Just listen to them and let them go. If this sounds weird, give it a try anyway. Anything that can take your mind off your work stress will help you get through it.

Image by Olena Yakobchuk / Shutterstock
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Stand for a Micro-Moment

Take a full minute to stop what you are doing, feel your feet on the floor, and the breath in your lungs. Then adjust your posture, pulling your energy up through your spine, and focus on how your breath flows in and out through your lungs. This gives your mind a break to process whatever is causing you stress and begin to work on diffusing it.

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Stephany
GR8NESS Writer
Stephany is a GR8NESS Contributing Editor who writes about pet care, CBD, stress, self care, meditation, time management, brain training, and natural remedies with a focus on the science behind it all. She has three dogs, three cats, walks half marathons, and practices yoga and powerlifting. You can often find her training her dogs or experimenting with new flavors in the kitchen.
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