It’s OK to be skeptical, but getting your ‘Om’ on at the office really can make a happier workplace

Kharissa Parker is a news producer, writer, certified health coach, and “Holistic Hustle” columnist for Startland News. The opinions expressed in this commentary are the author’s alone. For more of her self-care tips on how to keep your cup full, visit kparker.co.

Meditation is typically thought of as a spiritual practice, but it’s really a tool that offers several practical benefits, including at work.

People who meditated for just 15 minutes a day experienced 11 percent less stress after 10 days and 32 percent less stress after a month, according to a 2018 study by Mindfulness. Meditation literally rewires the brain by minimizing connections to parts responsible for stress, anxiety, and fear while at the same time building connections to parts responsible for regulating emotions, solving problems, and focusing. In fact, another study by Emotion found that meditation helps the mind stop wandering.

Meditating can help you be a better co-worker and be more satisfied with work

You might remember that mental clarity is the third pillar of self-care, which means it has a profound effect on the four pillars that come after it. With the last pillar being relationships, it’s no surprise that meditation has been shown to increase feelings of compassion and minimize feelings of anger, hostility, and aggression. That’s good news when it comes to working on a team and being in the right headspace to collaborate with co-workers.

There’s nothing wrong with being ambitious and motivated, but it’s a problem when it gets to the point that you’re so focused on achieving the next thing that you don’t appreciate, celebrate, or find contentment with what’s happening right now. In 2018, the American Journal of Medicine published a study that found healthcare workers in particular were more satisfied with work after meditating daily for a month. 

Meditation techniques to practice in the office

Whether you’re at your desk, in an empty conference room, or in your car, taking five to 15 minutes to meditate while you’re at work can help you experience the aforementioned benefits. Start by finding a space where you won’t be disturbed and get comfortable.

The first technique is 4-7-8 breath work and, according to a 2021 study, it’s ideal for curbing anxiety. Keep in mind that, ironically, the focus of this meditation isn’t on your thoughts. They will come and go. Your goal is to let them pass instead of dwelling on them. Inhale for four seconds through your nose, hold your breath for seven seconds, then exhale through your mouth for eight seconds.

If anxiety isn’t necessarily an issue, but you’re experiencing stress (yes, they’re two different things), a body scan may be the way to go.

Several studies have shown that mental and emotional stress can manifest physically if not properly dealt with. A body scan meditation can help identify and release any lingering tension. For this technique, you want to be sitting upright in a chair or lying flat on your back. Once you’re positioned and comfortable, take three slow and deep breaths. As you continue breathing, pay attention to any awareness or sensation you feel in your feet. Focus on this area for about 20 seconds to one minute, then move up to your legs and focus on that area. You’ll continue to move up your body until you reach the top of your head. When you notice spots that you feel tense, spend more time breathing into those areas. Once the scan is complete, wrap up the meditation by doing a final sweep through the body, releasing pinned up energy from head to toe. 

When you’re feeling insecure, being too hard on yourself, or having a tough time getting along with or feeling understood by someone you work with (or for), try a loving-kindness meditation. This meditation involves focusing on an affirmation that fosters peace, patience, grace, and other good vibes. This is also the type of mediation that’s helpful for getting back into spiritual alignment. (Remember, spiritual alignment is a vibrational energy just as much as it is a choice and a practice.) If the meditation is for yourself, start by dwelling on a positive “I am” statement. If it’s for someone else, you want to focus on sending good energy to that person. Avoid any type of negativity so that you can see yourself or the person you’re sending good energy to through a lense of love and kindness. Just like with the other two meditations, you want to close your eyes and breathe deep but it’s also okay to speak the affirmations aloud. Sometimes, it makes the experience more powerful.

The takeaway

Meditation isn’t a grand cure all. It won’t magically alleviate burnout or reveal your ultimate purpose in life. It is, however, an amazing tool for keeping your cup full, pinpointing issues, and helping you stay on track. For that reason, don’t be surprised if meditating at work leads to other healthy habits like eating cleaner lunches, speaking up for yourself, or keeping your desk a little tidier. It’s okay to be skeptical at first, but the benefits are worth it.

Fueled by her expertise as a news producer, writer, and certified health coach, Kharissa Parker is passionate about helping entrepreneurs in Kansas City achieve their goals without sacrificing self-care. Check out her brand, The KP Method, and connect with her on Facebook, Instagram, and Twitter.