How to Meditate at Work

Can’t picture putting 15 minutes aside from your busy day to meditate at work? Don’t  want to wrinkle those new Express pants, sit in a stuffy car or  — worse yet — try to find peace and quiet in a glass-walled conference room? Understandable. But perhaps you haven’t tried some of these most excellent techniques. Whether you work from home or office, these tips for meditating at work incognito can help you kick up creativity, reduce stress and feel centered daily.

Elevator Breathing
Life gets interesting in the elevator. When we’re alone we’re thinking — usually about what awaits us when the doors open, or if we locked the car, or if anyone else will get in. When others enter, we feel obliged to talk or smile, … or just stand there in awkward silence watching floor numbers light up. But this small space provides a great meditation room.

Upon entering, find a focal point to rest your open eyes. As you inhale, practice saying to yourself gently “Breathing in,” and as you exhale, “Breathing out.” As thoughts-plans-emotions jump in, recognize them, but then return to your breath. Even if the elevator ride last 30 seconds, you will emerge refreshed and clear — especially with continued practice.

Meeting Meditation
Whether it’s the phone-in, stand-up or sit-down kind, a long-winded meeting is fertile ground for wondering thoughts and general drifting. But that need not be the case for you, as it also presents a perfect opportunity to practice mindful listening.

Relax your face, become aware of your breathing and listen to the speaker (nonverbals included). If a certain emotion arises in you, recognize it, check in with yourself and then return to active listening. For example, if you begin to feel impatient while listening to a particular person, recognize that a feeling of impatience has arisen. Check your body — shoulders up by your ears? Allow your shoulders to relax back down. Fidgety legs? Allow your legs to feel at ease. Return to breathing gently through the nose and listening to the speaker. Repeat as needed.

Secret Room Silence
Almost every office has a secret room — an unused meeting room on the other end of the building, changing room downstairs, a stairwell landing. In my office it’s a lactation room — required by law in some places to help nursing mothers return to work — that provides the perfect place to sit comfortably and practice 15 minutes of mindful meditation around the same time each day. I didn’t even know this room existed until about four months ago, so you may need to inquire about its location in your office.

Note: The janitor’s closet is best left to the janitor. Attics don’t count — that only flies in The Never Ending Story.

At the start of each week, schedule 15 minutes a day to “meet” with yourself. I like to pick the same time, but that isn’t always practical, so come as close as you can. When the time arrives, note your resistance or readiness to sit quietly for 15 minutes. Lock the door or leave an “occupied” note. Set the alarm on your cell and begin your mindful meditation.

Sometimes I feel too busy to stop and meditate, but luckily I have a coworker who meditates too, so we remind each other. It feels like a “big chunk” of my day when I first consider this meeting, but when I finish, I often feel refreshed, clear and more creative. Also, to my daily surprise, not much changes in the 15 minutes I’m gone.

Walking Meditation
Walk to the printer, bathroom, meeting, second floor — anywhere. But while walking, practice mindfulness — becoming aware of each moment without judgment. Feel your foot touch the floor. Smell the coffee wafting out from the kitchen. Smile sincerely at a coworker. Stop and notice the picture on your coworker’s desk. Feel thankful for the lunch/snacks/drinks you enjoy.

Try parking farther from the office each day. Bring comfy shoes to walk to lunch. Take a15-minute walk break  — smell the air, feel the sun on your skin, watch a snail cross the pavement, listen to one bird chirp to another. Tune in.

Many of us spend a considerable amount of our life at work, which makes it an ideal place to meditate. Eyes open or closed, we can find peace in challenging situations and chaotic days by returning to our breath and to our center.