{"id":15394,"date":"2020-10-28T19:27:04","date_gmt":"2020-10-28T19:27:04","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=15394"},"modified":"2020-10-28T19:27:04","modified_gmt":"2020-10-28T19:27:04","slug":"how-and-why-to-meditate-at-work","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/meditation\/how-and-why-to-meditate-at-work\/","title":{"rendered":"How and Why to Meditate at Work"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Your boss keeps texting. Your driver ran the company truck into a fence. You need some time to regroup and move ahead without stressing over the day\u2019s craziness. Meditation is just what you need to settle into a better day at work.\u00a0<\/span><\/p>\n<h3><b>Why Meditate?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">You may not even realize how overwhelmed you\u2019re feeling at work until one day, you have words with a co-worker or your boss. Meditation helps you reduce your anxiety levels. It can improve your memory.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">After a <\/span><a href=\"https:\/\/dl.acm.org\/doi\/10.1145\/1979742.1979862\"><span style=\"font-weight: 400\">2016 study<\/span><\/a><span style=\"font-weight: 400\">, the University of Washington concluded, \u201cHowever, the meditation group reported lower levels of stress and showed better memory for the tasks they had performed; they also switched tasks less often and remained focused on tasks longer.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400\">Try these meditation ideas for your workplace. <\/span><\/p>\n<ul>\n<li>\n<h3><b>Breathing<\/b><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Deep breathing has been used for years to bring focus and reduce anxiety levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Use these steps from <\/span><a href=\"https:\/\/www.cordem.org\/globalassets\/files\/academic-assembly\/2017-aa\/handouts\/day-three\/biofeedback-exercises-for-stress-2---fernances-j.pdf\"><span style=\"font-weight: 400\">Dr. Andrew Weil<\/span><\/a><span style=\"font-weight: 400\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exhale completely through your mouth, making a whoosh sound.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Close your mouth and inhale through your nose to a mental count of 4.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hold your breath for a count of 7.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exhale completely through your mouth making a whoosh sound to a count of 8.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">This is one breath! Repeat 3 more times.\u00a0<\/span><\/li>\n<li>\n<h3><b>Walk<\/b><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">You can gain energy and concentration from a quick walk outside in nature. Focus on each step you take around the park or the block.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><b>Mantra<\/b><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Choose a word that has a specific meaning to you or a syllable. Close your eyes and repeat the word silently or out loud to calm your active mind.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><b>Visualization\u00a0<\/b><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Find your favorite comfortable position. Steady your breath. Close your eyes and visualize a place where you feel calm. Add your five senses. Can you see colors? Do you smell fresh cut grass? Do you hear a waterfall? Visualize anxiety leaving your body. Feel positive thoughts enter your mind.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your boss keeps texting. Your driver ran the company truck into a fence. You need some time to regroup and move ahead without stressing over the day\u2019s craziness. Meditation is just what you need to settle into a better day at work.\u00a0 Why Meditate? You may not even realize how overwhelmed you\u2019re feeling at work [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15421,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[695],"tags":[1196],"class_list":["post-15394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meditation","tag-meditate"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15394","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=15394"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/15394\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=15394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=15394"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=15394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}