Do you need a mindful fence for work? There are guided practices anytime, anywhere, and it helps you find a calm moment.
Most of us spend a lot of time at work, so whether it’s in our office, in our classroom, or in our own home, or in our own home, it could be beneficial to meditate at your desk. This short exercise will help you refresh your attention while you’re at work. What I call “desk chair” meditation provides a way to incorporate short mindfulness practices on your day.
This meditation can be done anywhere you can sit quietly and practice.
If you work in an open office, you may need to be creative to find a quiet place to practice. Many people tell me that you can do this practice by leaving your office and finding an empty meeting room or sitting in your car and leaving the building during part of your lunch break.
The “meditate at your desk” part literally doesn’t have to be taken. This meditation can be done anywhere, in a staff room, in a park bench, or even in an airplane seat, where you can sit quietly and practice.
How to meditate at your desk
Read and practice the guided meditation script below and pause after each paragraph. Or listen to audio practice.
Start by focusing on the sensation of breath. When you’re ready, focus your attention on the soles of your feet and open up to the sensations you need to notice. Perhaps they notice the pressure on the soles of their feet when the weight of their feet is on them. Perhaps the soles of your feet will feel warm and cool. Please be careful. There is no need to judge or engage in debate thinking. If your mind is pulled apart or wandering, be careful and be careful. Pay attention to your feet, ankles, lower limbs, knees, etc. Gradually, you scan your body, notice sensations, notice discomfort, and notice areas of your body that detect lack of sensation. There’s no need to search for sensations. I just keep scanning my body and spending my time open to what’s here.
Excerpt from finding the space to lead: A practical guide to mindful leadership by Janis Martano. Copyright©2014 by Janice Marturano. January 2014 by Bloomsbury Press. Reprinted with permission.
