3 Meditations to Ease Workday Tension
You wake up late, rush to get ready and sprint to work, only to be faced with a barrage of emails, deadlines and meetings.
It seems like your mind is working so quickly, trying to catch up, trying to keep up, that you can’t even notice what is right in front of you. Does this sound familiar?
Sometimes, you launch right into your work day, and the idea of slowing down seems so far away. We’ve got news for you. Pausing to meditate for even 30 seconds can refresh your entire being – mind AND body. So, step away from your computer, close your office door, or, hey, maybe even lock yourself in a bathroom stall, and use these quick, simple, EFFECTIVE meditations to reset your brain and head back to work better than ever.
1. Box Breathing
Box Breathing is an easy meditation technique used by taking slow, deep breaths in and out the nose. It can heighten performance and concentration, and is also a powerful reliever for stress and anxiety. It’s used by Navy SEALs, police officers, and other high performers who work in demanding environments.
HOW TO:
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First, find a comfortable seat. Plant both feet firmly on the floor, and find a tall, straight spine. Place your hands down on your knees, and exhale all of your air out.
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Then, take a slow, steady inhale for a count of 4, hold the breath at the top for a count of 4, and then slowly exhale for 4.
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Keep going, and go through as many rounds as needed, until you feel your heart rate start to slow down and body start to relax.
2. Inhale, Double Exhale
This breathing meditation exercise helps activate the parasympathetic nervous system, which is the home of our relaxation response. The longer exhale stimulates the vagus nerve, which runs from the diaphragm up to the throat. This nerve, when stimulated, sends a signal to the brain that it’s safe to relax.
HOW TO:
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First, find a comfortable seat. Plant both feet firmly on the floor, and find a tall, straight spine. Place your hands down on your knees, and exhale all of your air out.
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Take a slow inhale for a count of 2, and exhale for a count of 4. Go through 2 and 4 for three rounds. Then, inhale for a count of 3, and exhale for 6. Go through three rounds.
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Finally, go through three rounds of inhaling for 4, and exhaling for 8.
Remember to keep your breath steady and streamlined. If you don’t meet the exact count, just try your best to meet it on the next round. As you practice these breathing exercises, your lung capacity will expand, and reaching these breath counts will be more accessible.
3. Alternate Nostril Breathing
Alternate Nostril Breathing is a simple and effective meditative technique to settle the mind, body and emotions. It helps clear the mind, prime the body for relaxation, and free energy flow. Breathing through both nostrils separately sends equal parts oxygen to both sides of the brain, clearing brain fog and easing tension.
HOW TO:
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First, find a comfortable seat. Plant both feet firmly on the floor, and find a tall, straight spine. Place one palm face up on your knee, or in ghyana mudra (palm faces up, and bring tip of the index finger and thumb to touch). With the other hand, bring your palm face up, and then tuck in your index and middle finger. Your thumb will be responsible for blocking the right nostril, and your ring/pinky finger will block the left.
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Exhale all of your air out. Block your right nostril with your thumb, and begin with a slow inhale through the left nostril. Block the left nostril with the ring and pinky fingers, release the thumb from your right nostril, and exhale out the right. Then, inhale right, block right, and exhale left. Inhale left, block left, exhale right.
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Keep going for 3-5 minutes. For extra guidance, follow along with this YouTube video!
It’s important to remember that in every moment, we have the power to decide how we are feeling. Feeling stressed out and anxious can affect our lives in so many different ways, but through these meditation and relaxation techniques, we can really harness our power and come back to the present.
