The work day is full of potential stressors: we may misinterpret a message from our boss, have to juggle multiple deadlines or lose our WiFi connection mid-Zoom meeting.
Remaining calm rather than reactionary at these moments is a skill, and meditation is the practice. It has been proven to help alleviate psychological stress (like anxiety and depression) and enhance emotional well-being and focus.
A study by the Wellness Institute at Cleveland Clinic found that mindfulness-based techniques, including meditation, can lower work-related stress levels and lead to more engaged, happier employees. Even a brief mindfulness meditation — 10 minutes — can help improve your attention.
“Unfortunately, when we live from the space of constant pressure to perform, we find ourselves on the hedonic treadmill,” Carrie Suwal, Insight Timer meditation teacher and energy therapist, tells us. “This gives our brain work 24/7 as it tries to figure out how to do more, be better and get ahead. But meditation brings us inward, to a space of mindfulness that is aware of this treadmill, and how to step off of it.”
Meditating During the Workday
I used to only meditate in the morning and before bed. But then I discovered the sweet spot — meditating during the workday — and my life changed.
And by making Insight Timer Playlists in different categories — from “Morning Routine” to “Goal-Setting” to “Gratitude” — it makes it easy to have them on hand (literally) at a moment’s notice. Here are my go-to’s:
Starting My Day on a Positive Note
9-9:15 a.m. First, I listen to Liza Colpa’s “Manifesting A Positive Day” or Lady Moonlight Meditation’s “Law Of Attraction – Receiving Affirmations (Day 4 of 28)”.
Multitasking My Morning Routine
9:15-10 a.m. As I complete my morning routine, I listen to an anxiety-themed Insight Timer course. Carrie Suwal’s “Finding Calm During Coronavirus” and Andrea Watchter’s “Your Anxiety Relief Toolkit” have been lifesavers (that I often revisit!).
I then get into a work zone and put on something like Frani Heyns’s course on “Your Guide To Conscious Goal Setting” or Liza Colpa’s “5-Minute Morning Intention Setting.”
These meditations set me up to connect with other writers around the world in my Zoom writing group. We meet to write independently and avoid the isolation that comes with being a freelance journalist.
Midday Mind Break
12 p.m.-ish Break time. If I’m feeling anxious — either about work or a looming personal to-do item — I’ll listen to a meditation like Indigo Mind’s “Wash Away Your Worries” (which I can probably recite by heart at this point).
As a freelance writer and editor, I will interview sources, do research, write and edit. Sometimes music helps my mind power through and stay on track. (I like “Focus Music – Ambient Work Music To Concentrate” by Focus Mood.)
Getting over the 3pm Slump
Whenever I’m feeling stuck, I’ll listen to a mini meditation like Traci Moreno’s 3-minute-long “Setting Your Intentions” or Kate James’s “Two Minute Meeting Preparation Meditation”. They are instant pick-me-ups!
The Fake Commute Home
Right after work, to “get away,” and end my day, I’ll put on a guided meditation, like New Horizon’s “Zen Garden of Tranquility”.
Drifting off to Sleep
12 a.m.-ish As I wind down, I’ll do Jeremy Zinzan’s “Evening Ritual Meditation” (which focuses on gratitude) or Tony Brady’s “Gratitude Reflection: The Place We Call Home”.
When I lie down to sleep, I’ll listen to MindTravel with Murray Hidary’s “Floating Visualization – Guided Meditation For Sleep” or Bethany Auriel-Hagan’s “The Dream For Sleep”. (I have never heard them in their entirety because they work!)
While meditating is usually taught to be a singular activity, I have found that meditations in the background of activities I want to be more mindful about really helps.
Hit play on my playlist Meditate @Work to try out these recommendations and see what works for you.
