Meditation at Your Desk – How To Meditate At Work (Even If You Don’t Have Time To Relax)

The benefits of meditation are well-documented. But what about the benefits of practicing meditation at work?
Here are seven reasons why your Business should include mindfulness meditation as part of its routine.

Let’s get to know the benefits of meditation at your desk!

1: Stress Reduction

If your company isn’t currently dealing with stress, you’re probably not doing yourself any favors. Stressed employees make bad decisions, and stressed-out entrepreneurs make poor financial decisions.

Stress reduction is very important in our workplace. Many people don’t realize it, but stress actually robs us of our energy, making it very difficult for us to concentrate on our work.

It is essential to learn ways to reduce stress. One of the best ways to do this is by using meditation.

There are many different types of meditation, but the most common one is called “focused” meditation.

 In this type of meditation, you focus on a particular object such as a candle flame, tree, or a special place like a mountain or river.

You try to keep your mind on that object or place for a period of 20-minutes. 

As you do this, you will start to notice that your mind begins to slow down, and your body will start to relax. You will also begin to notice that your thoughts become less and less intense.

This type of meditation is very easy to do. 

All you have to do is sit in a comfortable position (yes, meditation at your desk) with your back straight, close your eyes, and think about something relaxing for you. 

Think about something that makes you feel peaceful. Focus on that feeling for 20 minutes. Afterward, you will feel much better and more relaxed.

2: Increased Productivity

When you meditate, your mind becomes quieter. As your mind becomes calmer, your ability to concentrate increases. 

This means that when you are doing your work, you will be able to get it done faster and with less stress. In one study, people who meditated for just 20-minutes per day had a 65% increase in their problem-solving abilities.

Immediately after meditating, they solved problems more quickly than those who didn’t meditate. 

The researchers concluded that mindfulness meditation is a fast way to improve your problem-solving abilities. There is another benefit of meditation: It makes you more creative. 

Research shows that meditation increases the size of the part of the brain called the prefrontal cortex.

The prefrontal cortex is responsible for creativity, imagination, and the ability to think outside of the box.

 When you meditate, you increase your ability to think outside of the box. 

3: Reduced Health Care Costs

Did you know that stress has been linked to an increased risk of heart disease? Or that stress can lead to headaches, backaches, insomnia, and other medical issues?

Indeed, stress is not good for your health. But did you know that there are ways to reduce stress and improve your overall health?

 Mindfulness meditation is one of the best ways to reduce stress, relieve tension, and promote relaxation.

In fact, meditation has been shown to be more effective than other commonly used stress management techniques. 

One study showed that stress levels were reduced by 68% in just 10-minutes after a person started meditating. 

After one month, the stress level was down 90%. Another study found that meditation reduces blood pressure, cholesterol, and “bad” (LDL) cholesterol while increasing “good” (HDL) cholesterol.

This means that, over time, meditation can positively impact your heart. Meditation also has been shown to:

Reduce the incidence of high blood pressure by 27% 

Lower the incidence of insomnia by 45%

Increase the number of good (HDL) cholesterol by 31% 

Decrease the number of bad (LDL) cholesterol by 21% 

Reduce the risk of stroke by 29%

All of these are important because heart disease is the leading cause of death for both men and women in the United States. 

4: Improved Team Performance

When you’re stressed, it’s easy to get into a vicious cycle of negative thoughts.

The best way to break out of this loop is to meditate in silence and return to the present moment.

And then, when you’re back in the present moment, you will be able to make more rational decisions based on facts instead of emotions.

It means that you will be more likely to make decisions in your team’s best interest.

Meditation also has another significant benefit for teams: it improves communication! When you meditate, you tend to speak more clearly and simply.

You say less, but you say it more clearly and precisely. You also become more patient, which helps you clarify your thoughts before you express them.

Combined characteristics (less talking, more saying) help you create better ideas and solutions.

Meditation can also have a positive impact on your relationships. When you are no longer caught up in your own thoughts and feelings, you have more energy to give to others.

You will notice that other people will also begin to experience this increase in energy. 

They will feel less stressed and more peaceful.

5: Increased Creativity

It’s easy to get stuck in the “rut” of your brain when you’re stressed, so meditation helps you escape from the mindset of past failures and future concerns. It’s also a great way to break through any creative blocks you may have.

When you meditate, you increase your ability to think outside of the box. The prefrontal cortex is responsible for creativity, imagination, and the ability to think outside of the box.

As I have said before, the prefrontal cortex is the part of the brain that controls higher thinking, judgment, and problem-solving. 

Meditation can help you develop your creativity because:

The prefrontal cortex gets activated during meditation.

When this occurs, your brain will have more energy available to it.

It means that your brain will be more receptive to new ideas and generate more creative thoughts.

Meditation creates a relaxed state in your brain.

Mindful meditation makes it easier to think creatively. The prefrontal cortex is responsible for your creativity, so you are more likely to think outside of the box when you are relaxed.

Meditation can change your brain chemistry.

When you meditate, your brain releases more of the chemical serotonin.

Serotonin is responsible for feelings of happiness and well-being. It’s also responsible for creativity. 

Meditation releases serotonin in the prefrontal cortex, which is the part of the brain that controls creativity, imagination, and problem-solving.

6: Better Decision Making

When you’re stressed, it’s easy to make rash decisions. Meditation helps you calm down to make decisions based on the facts, not emotions.

Meditation also improves your judgment because you are no longer distracted by your own thoughts and feelings.

You will be less likely to make impulsive decisions when you are more relaxed. Meditation can help you make better decisions because:

You will have a more rational mind.

The prefrontal cortex is responsible for your decision-making ability. When you meditate, you will use this part of your brain more. This means that you will be more likely to make decisions based on facts instead of emotions.

Meditation reduces stress and increases focus.

For the same reason that meditation helps you escape from your own thoughts, it helps you make better decisions. When you are no longer caught up in your thoughts and feelings, you have more energy to give to others and are more open to new ideas. 

This means that when you meditate, you will be less stressed and more focused on the decisions you need to make.

7: Improved Focus

Meditation is one of the best ways to improve focus. Because meditation is a simple, low-cost activity, it’s an easy way to get better focus at work.

In fact, there is some evidence that just 10 minutes of meditation at your desk per day can significantly enhance your ability to focus.

Here are some of the ways meditation can help you improve focus: 

It lets you “shut out” the noise in your head.

Noise in your head refers to all those little things going on in your brain. That causes you to be distracted. 

Meditation helps you shut these noises out to become more aware of what you are focusing on.

It increases your ability to concentrate.

As I mentioned earlier, the prefrontal cortex is the part of the brain that controls higher thinking, judgment, and problem-solving. 

When you meditate, you increase the size and function of this part of your brain. This means you will have more capacity for concentration and focus. 

It lets you zero in on one thing at a time.

Remember, when you are stressed, it’s difficult to stay focused on one thing at a time.

Conclusion

In conclusion, The main benefit of meditation ay your desk is that it makes you more productive. 

It has been scientifically proven that people who meditate are calmer, more focused, and have increased levels of creativity. 

These qualities are especially useful in Business when you meditate. You clear your mind of clutter.

It allows you to see problems from a different angle and develop innovative solutions.

 Also, when you meditate, you create ‘The Silent Discipline,’ which is the ability to remain focused on a goal despite distractions.
 You need to ignore the noise around you and focus on the task at hand.
Practice meditation at your desk as often as possible, use your lunch break or the time before you start your work.

You become a more effective and efficient problem solver when you practice the silent discipline.