The WorkLife Minute with Judy Martin:
Communicating
on WorkLife Culture, Success and Serenity
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Martin's Bio
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 Meditation @ Work
When you flip on the news in the morning,
you are immediately immersed in the happenings of the day
- and so the daily sensory overload beings. We are often
exposed to outside stimulus as soon as we wake up in the
morning and head to work, even if we run our own business
or work from home. Add to that the demands of a competitive
marketplace, and it’s easy to understand why some form of workplace
meditation is sorely needed. Letting off a bit of
steam with meditation can ease your stress - and help you
be more effective.
There is some evidence that companies and employees are
taking a closer look at our work-life culture from a more
human angle. The May 2007 issue of the Harvard Business
Review featured an article on the significance of the ìnner
work life. A three-year study revealed that an employees
emotions might very well play a part in business performance.
The article suggests that a good workday experience can positively
affect motivation. I’ve found that meditation can ease
the mind while boosting morale.
Unable to control those around us, we can only monitor
our own behavior and emotions. When we are peacefully working
from a space of clarity, our intentions will better guide
us toward a more productive workday and better communication
with colleagues and clients. Meditating at work can be the
fuel to help us in that journey. In essence, we subconsciously
lay the groundwork for a peaceful workday or one filled with
angst. When we choose a state of intentional peace through
meditation it can be the catalyst for greater calm and creativity
in the workplace. You don’t need to sit in a full lotus
(legs crossed) at your desk, or have incense burning while
playing a guided meditation on your iPod. Here’s a
primer on getting started.
Creating a space
Step 1: Consider what works for you. Some companies are slowly
beginning to nurture a corporate culture that supports meditative
exercises. You might find quiet rooms or conference rooms
specifically designed for such an activity. In contrast,
you might be more interested in the simplicity of an outdoor
meditation. Pick up a guided walking-meditation tape or find
a bench on which to plant yourself alone for a few minutes.
Step 2: Choose your timing wisely and be consistent. Set
a certain time in your day for practice. Just three to five
minutes of meditation can change your attitude and stress
level. Like saving money for a rainy day, you can accumulate
and deepen your inner strength to deal with chaos that might
come your way at work. Set a goal for yourself and a personal
reward for complying.
Step 3: Choose your practice. Meditation
doesn’t have
to be steeped in religion. Its roots are indeed spiritual,
but conceptually it’s also a product of simple nature.
We breathe and with the breath we sustain our bodies. We
breathe and we calm the mind and the impulse to react. Whichever
exercise you choose, it will inevitably involve the breath.
Seven ways to meditate
- Once you are seated comfortably wherever you choose to
meditate, follow your breath in and out, a technique known
as mindful breathing or Pranayama. Notice the air going
into your nostrils and out of your mouth. Your stomach
should rise as you inhale; draw your navel in as you exhale.
- If your mind wanders, try choosing an affirmation to
repeat for a period of time. It can be a simple phrase
or mantra. Take a long, deep breath and on the out breath
repeat the word or phrase. Repeat for a few minutes.
- If you can close your eyes for a few minutes, meditate
on the sounds in your office or outside: Be a witness without
judging what you hear.
- Bring a book of short prayers or meditations to work.
Read one passage every day. Meditate on that passage and
how it relates to your work.
- You can purchase or download screen savers that are designed
to induce meditation. A few times a day, literally stick
with the visual for a several minutes while keeping your
breath steady. Also, check out Web sites that offer short
visual and audio meditations. Often you can download them
onto an iPod.
- A big favorite: artistic desk toys. A mini Zen sandbox
or garden can boost creativity while calming your mind.
Try those magnet kits that sit on your desk, or just the
simplicity of doodling with crayons. You can also find
meditation kits at bookstores, including such items as
a flameless candle, chimes and chanting tapes.
- Do a stream-of-consciousness exercise. Call up a blank
screen and write whatever comes into your mind. Just get
it out. You can then delete the entire page.
Judy Martin
http://www.JudyMartinSpeaks.com
Judy Martin's Blog
http://www.worklifemonitor.com/
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