Need a mind -making break at work? Here is a guided exercise at any time, anywhere that can help you find calmly.
Since most of us spend a lot of time on work – whether it’s in a office, in a classroom, or in our own homes – knowing how to meditate on your desk can be beneficial. This short exercise helps you refresh your attention at work. Which I call the “desk chair” meditation gives you a way to add a short -minded practice in my day.
This meditation can happen anywhere where you can practice quietly.
If you work in an open office, you may need to be creative to find a quiet place to practice. Many people have told me that they have the ability to do this by leaving their office and finding an empty conference room, or even leaving the building in their car in some part of the lunch break.
The section of the “meditation on your desk” needs not to be taken literally. This meditation can be done anywhere where you can practice quietly.
How to meditate on your desk
After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.
- Start by drawing your attention to feelings of your breath.
- When you are ready, direct your attention to the soles of your feet, open your mind whatever feelings are there.
- Maybe you are watching the pressure on the soles of your feet because your legs are weighed on them. May the soles of your feet feel warm or cool.
- Just notice. There is no need to make decisions or engage in decisive thinking. If your brain is pulled or rotated, firmly and redirect your attention.
- Focuses on your feet peaks, ankles, lower feet, knees and so on.
- Slowly scan through your body, see feelings, see the discomfort, and see the areas of your body where you find out the absence of feelings. No need to find feelings. Just keep scanning in your body, take your time and keep it open for things here.
Quote from Finding space for guidance: a practical leader for leading minded By jeans Martorano. Copyright © 2014 by Jeans Martorano. January, 2014, through the Bloomsbury Press. Re -printing with permission.
