Walking Meditation at Work

Many people find that managing stress at work can be helped with regular meditation. One effective tool to use in the workplace is a walking meditation. Here’s a situation where a busy executive uses walking meditation to deal with a challenging situation:

While this executive is getting ready for a big presentation in her workplace, her top client calls and says he’s taking his business to another company. The executive is overcome with a whirlwind of emotion. Yet, knowing that she needs to focus for her upcoming presentation, she decides to practice a walking meditation. She knows that walking from one point to the next offers her an opportunity to take a meditation break.

She begins a process of walking mindfully down the corridor of her office building, noticing where her feet connect with the ground. She becomes aware of feelings each time they arise, then shifts her awareness back to her feet. She still has many mixed emotions, but the practice of shifting her awareness to her feet helps her feel more balanced and centered.

She uses a process of walking while silently repeating the words lifting, moving, placing, shifting to help keep her focused in the present moment. As she lifts her right leg, she silently says to herself, “lifting.” As she moves her right leg forward, she silently says, “moving,” as she places her foot on the ground she silently says, “placing,” and as she shifts all her weight to her right foot, she silently says, “shifting.” Then she begins the process again with her left leg: lifting, moving, placing, shifting. She continues silently repeating these words to herself as she continues to walk.

A walking meditation can be done most anywhere, anytime, even for just a couple of minutes. By using simple techniques to help manage stress at work, employee well-being and productivity can dramatically increase.

managing stress at work

De-stressing During the Holidays

No time to meditate? If you are coming upon the busy holiday season, and you can’t imagine adding one more thing to your lengthy “to do” list, no problem! Simply by keeping your awareness in the present moment, instead of caught up in thoughts about the past or the future, you can relieve stress. You don’t need to sit in a quiet place with your eyes closed to meditate. You can practice anytime simply by noticing what you experience through your five senses.

Shopping: Notice what you hear in the store, including the sounds of shoppers, salespeople, music and even holiday volunteers, ringing their bells for charity outside the store’s entrance.

Holiday gatherings: See if you can be fully present to those you interact with, listening to them fully without your mind wandering to past and future events.

Unwrapping presents: Notice the color or pattern of the wrapping, how tightly or loosely it is wrapped and the sound it makes as you tear the paper.

Holiday baking: See if you can take your time baking, being fully present with your five senses, noticing sounds, smells, tastes, textures, colors and shapes.

Holiday rituals: See if you can be fully present to any holiday rituals you and your family may have, taking your time with them, and fully experiencing their meaning.

Lighting holiday candles: Notice how long it takes the wick of the candle to light. Notice the color and shape of the flame and any heat emanating from it.

Mindfulness is about coming into the present moment with full awareness. If you find yourself getting caught up in regrets about the past or worries about the future, see if you can gently bring your awareness to what you are experiencing in the here and now. Consider giving yourself a wonderful present this holiday season: the gift of presence.

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