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3 Methods for Utilizing Meditation: Office Edition

“If you’re still looking for a business case to justify spending time meditating, try this one: Mediation makes you more productive… Meditation gives you practice having power over your urges so you can make intentional choices about which to follow and which to let pass.”

Peter Bergman, Harvard Business Review
Corporate America is jumping on the bandwagon. Employees are costing businesses major bucks due to work related stress. It is estimated that there is a loss of about 3.2 workdays along with a whopping $10.11 billon as the annual cost of having stressed out employees. It does not pay to have employees who are not mentally capable of doing tasks at hand. Corporations are noticing the impact stress has on workers financially and health wise. Both of these areas are important to observe and maintain personnel wellbeing in order for company production to designate at its highest peak. Healthy workers make healthful rewards for corporations, so it is in the best interest of employers to ensure that employees are learning techniques to enhance their mental health. It is quite simple to utilize meditative techniques within the walls of an office building. Incorporating these 3 methods of meditation (mentioned below) into a daily office routine will greatly increase productive work from employees.
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Triangle Breathing

“Take a deep breath” is a common demand that is meant to calm an individual during a moment of felt or visual stress. While this is a great suggestion, taking it a step further and augmenting breathing performance will elevate the breathing performance. The practice of triangle breathing is simple. It is a technique that can be practiced while in a meeting or while being seated at an office desk. Following a natural inhale and exhale, the following inhale will be counted then proceeded by a hold of the same count, then finalized with an exhale of the same count. An inhale of 5 seconds will be held for 5 seconds and exhaled for 5 seconds. This creates an imagined triangle for a visual effect. This concentrated breathing technique can be repeated for 3 to 5 minutes.

Time Tap
Connecting physical actions with mental phrases and steady deep breathing is another meditative technique. While both hands are positioned on thighs, start from the pinky fingers, and tap each finger along with the syllable of a five-word phrase like, “I always have enough time”.

Progressive Muscle Relaxation

The body has a way of holding in stress when the mind is overwhelmed. Progressive muscle relaxation is a technique that brings physical awareness to tension located within the muscles. This technique brings focus to muscle groups by tensing muscles and slowly releasing the muscle and while noticing the tension leaving the body. It can be in a sequence from head to toe tensing and relaxing or toe to head. Once this technique is practiced multiple times the benefits increase like all other forms of meditation practices.
All three of these forms of meditation can be practiced while at work. After practicing these techniques, over a period of time, work productivity will increase and stress levels of employees will decrease. Happy employees are more productive and willing to expand their creative minds in the better interest for the business’s for which they work. Utilizing meditation in the workplace has the best interest for both the employees and the employers.