4 Ways To Meditate At Work

Written by KOVA Corp

The hectic pace of a contact center, not to mention dealing with customers on the phone that may not have your best interests in mind, can make for a stressful workday. While there are many different ways you can de-stress at your desk, meditation can help calm you down in a couple of seconds, not to mention refocus your brain so you can get back out there on the phone. Meditation does not have to be hard; there are many ways to feel less stressed with simple meditation techniques. Here are four different types of meditating you can do quietly and easily at your desk to de-stress at work.

Zen

You may be wondering, “How do I start meditating?” There are several different techniques that can be used to calm down and clear your mind, and Zen is one of them. Set a timer, make sure you’re relaxed in whatever position you’re in, and start breathing. Continue this, just focusing on your breathing, until the timer tells you you’re done. It’s important to note that while quiet background music sounds like a good idea, it’s better left until after you’ve been practicing Zen for a while. If you start with music right away, it’s likely to distract you from your breathing and have less of a calming effect.

Guided Meditation

There are many different apps on the market these days that help with guided meditation - some free, and some you have to buy. Download one of these apps and turn it on when you get stressed. You’ll mentally retreat into your happy place with the app’s help, and soothe whatever stresses or anxieties you have for the day. You may not have an epiphany, but it will calm you down halfway through a stressful day.

Rock Garden

You surely have seen a small rock garden sitting on one of your coworkers’ desks and wondered what that was for. The garden is inspired by traditional Buddhist principles used in Zen meditation. It will both look great on your desk and give you a quick second of meditation whenever you need it. If you’ve bought the rock garden and aren’t sure what to do with it to feel less stressed, here are some tips:

  • Use the rake to make patterns in your rock garden.
  • Take deep calming breaths while raking.
  • After raking your garden, turn the rake over to clear your patterns and start again.
  • Look up different kinds of patterns you can put in your garden, or use your imagination. This is your garden and you’re free to do with it what you wish.

Progressive Muscle Relaxation

You may want to use an app to do this as well, or just learn which muscles should be relaxed at what times. Focus on each muscle of the body, starting from your toes, first tensing, then relaxing. Do this three times, and then move to the next muscle. Make sure you incorporate breathing into this practice, as breathing helps the mind and soul just as much as a relaxed body. This can even be done while dealing with a challenging customer - you don’t have to wait until you get off the phone.

Keeping calm, cool and collected can be hard at work, especially when dealing with outside influences, like at a contact center. With these quick and easy at-work meditation tips, though, you should be answering calls like a de-stressed pro in no time. Have your own meditation tips? Leave a comment below!

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