Stress has become so widespread within the workplace that a recent study conducted by CareerBuilder discovered that 68% of employees were complaining of feeling exhausted at work. Although there are many reasons for stress in the workplace, there are something employees can do about it. The most significant aspect is that this method takes minimal effort.
The practise of meditation, which dates back to the beginning of time, has been proven to have substantial physical benefits, such as reduced anxiety and stress, lower cholesterol and blood pressure reduced pain, as well as reversed the effects of heart diseases. These are only the physical advantages. Regularly meditators say they are more creative and have better performance at work, greater peace within, more extraordinary patience, a stronger concentration and focus, higher levels of self-acceptance and happiness and satisfaction and positive thoughts, a deeper connection to others, and an increased spiritual connection.
The concept of a meditator seated on the top of a mountain can send the majority of individuals running. The question is, why do so many Americans discover this ancient technique appealing?
Today, with the pressure of working using the Blackberry and the speed of changes, and the constant stream of stress and negativity from colleagues, people are trying to lower their stress levels and avoid burnout.
How difficult is it? The majority of people who attempt meditation frequently say they think they’re making a mistake. Sitting still and not moving is uncomfortable. The mind can’t be quiet. Finding the time is a challenge. Over time, meditation becomes more accessible and more centred and balanced.
Here are some suggestions to help you get started:
#1: Let go of the shoulds.
The faster you can get rid of any thoughts about how meditation ought to be like, the more quickly you’ll be able to experience its positive effects. There will be thoughts that pop up in your head. It’s okay. It’s not necessary to sit for hours in silence. Sometimes, a short time of three minutes will suffice. It’s not required to meditate all day long. If you don’t get a chance to meditate, do not fret about it. Don’t be enticed by expectations.
# 2. Location, location, Location
Pick a spot that is not on the main route; for instance, an adjacent park bench is open at lunchtime. The most important thing is to know that any location can be a good fit when you are able to be comfortable and close your eyes for some minutes.
#3: Release tension.
Begin by doing the body scan. Be aware of areas where you’re storing stress and anxiety. You might think you’re relaxed. However, most people are holding tension in their bodies and do not even realize that they are doing it. Now, try this: concentrate on your jaw and ease it. It’s incredible the amount of tension that we put on ourselves. Let it go, and then focus on the breath.
#4: Breathe the way your body would like you to.
Everything about you is designed to breathe deeply so that the air expands to the lower part of your abdomen and not into your upper chest, and yet it’s the way we live. The majority of oxygen exchange happens in the lower lung. If you breathe through your chest, then your breathing rate should be more significant so that cells receive the energy they require. The result is that too little oxygen that is delivered to the organs, tissues including the body and mind, will result in energy deficiency. Additionally, the mind associates higher breathing into the chest with a stressed mind. The slower and more deeply your breathing, the more relaxed and calm you’ll feel.
#5 Tame the monkey You’ve found a quiet area to relax.
You’ve let go of tension, and you’re taking deep breaths. However, your mind will not cease. You’re like a monkey leaping from thought to thought, and you’re not able to stop it. Monkey-mind is what Buddhists refer to. It is an inherent state of mind. Let your mind be open to the possibilities that arise but don’t get attached to them. If your mind wanders, be aware of the thought, but don’t move the idea. When thoughts pop up, simply say to yourself, “breathe,” then return to the present. Meditation is about not doing. Do not try to force your thoughts out. That’s an act of doing. Let the thoughts disappear as you return your attention to your breath.
Simply Breathe According to some cultures, that every person gets a number of breaths during their lifetime. When you’ve used them all, then you die…so take a moment to take a deep breath.
