The pressure of work can often build to a level of stress that can lead to low mood, ill health, a decline in performance and absence from work. Corporate meditation (sometimes referred to as workplace meditation or office meditation) is a quick, inexpensive and effective way to help staff reduce their stress levels, enjoy more energy, become more creative and even better decision makers. Below are nine techniques you can try for as little as 3 minutes or up to 11 minutes, wherever you are working.
Cooling breath meditation
Close your eyes and focus at the point between your eyebrows, some call it the third eye
On both hands, press together the tip of your index finger and thumb, stretch open the other fingers, arms straight, backs of hands on thighs/knees
Inhale deeply through a rolled tongue. If you can’t roll your tongue, simply poke it out and inhale across it
Pop your tongue back in and exhale fully through your nose
Continue this pattern, breathing all the way in and all the way out
As you inhale you increase the flow of oxygen, feeding the blood, organs and muscles. As you exhale you expel toxins such as carbon dioxide
Manage unhelpful, negative thoughts
Make a cup with your hands, both palms facing up, the right hand resting on the left, the fingers crossing over each other
Bring this open cup to the level of the heart centre with the elbows relaxed at the sides
Keep your eyes slightly open, look down toward the hands
Inhale deeply through the nose, exhale in a focused stream through rounded lips so you feel the breath on your hands
Let any negative thoughts and feelings come into your mind, breathe them in and then blow them out
Calming corporate meditation
Place your left palm flat against the centre of the chest with your fingers parallel to the ground
On your right hand, press the tip of the index finger to the tip of the thumb, the other fingers point up
Raise your right forearm up, with the elbow relaxed by your side
Close your eyes and concentrate on the flow of the breath
Inhale slowly and deeply through the nose, hold the breath as long as possible and raise the chest
Exhale slowly and completely. Hold the breath out for as long as possible
Continue with this breathing pattern, do not hold the breath so long that you gasp on the exhale
Increased energy breath meditation
Bring your palms together in prayer pose at the centre of the chest, press the thumbs to the sternum with the fingers pointing up
Alternatively, clasp each elbow and relax the arms down
Close your eyes and bring the focus to the point between your eyebrows
Inhale in four equal puffs through the nose, hold for a few seconds and then exhale in four equal puffs through the nose. Hold the breath out for a few seconds and then continue the sequence
One full breath cycle takes about 7-8 seconds.
With each puff of breath (both in and out) pull your navel point (belly) toward your spine slightly
Alternate nostril breathing
One of the ways that yoga benefits people is through the use of breath meditation techniques that relax the mind and reduce stress. Experiment with the following options and see how you feel after. Using one finger and the thumb on one hand….
Option 1: Close the right nostril, inhale and exhale through the left
Option 2: Close the left nostril, inhale and exhale through the right
Option 3: Close the right nostril, inhale through the left, close the left and open the right nostril, exhale through the right
Option 4: Close the left nostril, inhale through the right, close the right and open the left nostril, exhale through the left
Breath meditation to balance mental energy
On both hands, press together the tips of the index finger and the thumb
Sit in a relaxed position with the hands on your knees or in the lap
Keep your eyes open, gazing straight ahead, blink as little as possible
Inhale slowly and completely for 5 seconds. Suspend the breath for 10 seconds and then exhale completely for 5 seconds
Begin with this rhythm and gradually increase the breathing time to inhaling for 10 seconds, holding for 15 seconds and exhaling for 10 seconds.
Meditate on the flow of your breath
Meditation for cognitive function
Close your eyes and gently roll them up to the point between your eyebrows
Bring your hands up to shoulder height with the palms facing forward
Move the forearms in quick outward circles so the thumbs touch lightly in the middle as you move round and round
Breathe in and out through the nose and move at a rate of one breath per circle
Meditation for mental and physical balance
Bring your hands together, only pressing the tips of the fingers and thumbs together
Position your hands so the thumbs point to the heart centre but don’t touch
Relax your elbows against your rib cage, relax the shoulders
Maintain pressure between the hands throughout this meditation
Keep your eyes open just 10% and focus at the tip of your nose
Inhale deeply and fully through the nose
Exhale in eight equal strokes through a tightly rounded mouth
Relaxing meditation
Bring together the thumbs, index and middle fingers, maintain pressure throughout to produce heat in the hands
Keep the hands a few inches from the heart centre with the thumbs pointing back towards you
Relax the elbows by your sides
Breathing in and out through the nose, inhale as long and slow as you can, then hold your breath in for as long as you can and then exhale as slow and long as you can
With your eyes closed, roll them up so they are looking at the top of the crown. Focus at the crown of the head and on the flow of the breath
Meditation benefits both individuals and organisations, which is why it is now part of many staff wellbeing programmes. There are several related activities that are also proven to relax the mind: yoga benefits the student through movement and breathing exercises; gong benefits the listener through its sounds and vibrations. But the word meditation can be a turn off for some people as they believe it is difficult or simply ‘not for me’. We would challenge anyone to try any of the techniques above and not feel positive after!
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