Meditate at Work | Guided Meditation Video

How to Meditate at Work | Guided Meditation Video

Through years of coaching meditation and training leaders, I've found some secrets to successfully meditating at work – and at home, especially during COVID.

The truth is, you can meditate while doing anything! It is important and necessary to bring meditation into every part of your life from a pillow in your private space at home. You can meditate anywhere and it will bring balance to your life.
Many say that life has gotten more complicated during COVID. Many have to work from home and attend to family responsibilities and family members – all from the same room.

Statistics show that since the onset of COVID, people have been working longer because they work from home. This new work situation creates additional stress and tension as people try to stay productive. However, you will also manage a household, live with family members, and find ways to keep everything in balance at the same time. People see the workplace as a stressful workplace. During the COVID, there seems to be more stress than ever when working at home.

What are the benefits of meditating at work? Or during COVID – meditate while you work at home? Consider these five benefits of meditating at work.

Meditate at work:

1) Reduces stress

Meditating at work (or while you are at work) will reduce stress as you learn how to let go of it and will help you calm down during the day. People use meditation all the time for work stress because it has been shown to work. Meditating helps you think more clearly and reduce conflict caused by irrational thinking due to stress.

2) Improves health

Studies show that meditation will improve your health, and this includes your sanity. This improvement means less absenteeism, a better work-life balance and better general well-being. It tends to give people a brighter mood, better communication, better teamwork, more bonding, and more synergy, rather than falling victim to the same old ego-political struggles that usually plague work.

For more information on how meditation improves health, see the following article on How Meditation Can Help Reverse Aging:

3) Unlocks creativity

As meditation increases, ideas begin to flow. There is more creativity, innovation and thinking outside the box. The focus also increases, which enables more productivity. This combination of elements makes you more successful in your work when the energy begins to flow.

4. Triggers resistance

Meditation creates many types of resistance that keep people from doing their job, including anger and fear. Meditation helps you remove these harmful barriers in a work environment. Meditation helps you deal with anger and fear, find out why you are feeling these things, and break free from blocks in your work.

5. Create a space of higher energy

The goal of meditation is to unlock the flow of energy that is moving through you. This higher flow of energy is also possible at work.

How do you meditate at work? There are three ways to make your work a place of meditation – whether you are at your workplace or working from home during COVID. Your work can indeed be a meditation practice!

How do you meditate at work? There There are three ways to make your work a place of meditation – whether you are at your workplace or work from home during COVID. Your work can indeed be a meditation practice!

3 ways to turn your work into a place for meditation

1) Establish your own daily meditation practice

The best way to apply your meditation to any area of ​​your life is to start with intent and focus. Find the best time for you. Start with 5 to 10 minutes a day when it best fits your schedule.

Apply the skill of meditation throughout your day. Feel the stillness, constancy, calm and balance. You will feel synergy and synchronicity as soon as you feel your flow. Start with a positive, simple habit that will serve as an anchor and structure for the rest of the day. This habit will help you have a mindful design for your day.

2) Structure and prioritize your life throughout the day

There are several ways I can advise people to prioritize their day. First, create a structure that will encourage your energy flow. I advise you to start with the hardest part first. Identify the thing that you have the most resistance to. If you do the difficult – the most important – first, it will make it easier for you to move forward. For example, first commit yourself to your training or your most difficult task.

Second, take care of your body, your breath, and your energy levels:


Pay attention to all aspects of your body as you work, including the way you stand in front of your desk or sit in your chair. Ask yourself: How is your body doing while you work? Is it tense? Comfortable? Are your shoulders tense? Can you relax at work? Does something hurt?

Set up your desk so that you can sit ergonomically, as this will affect your energy flow. Your spine needs to be straight and in line for it to properly receive energy.


Be careful with your breathing as you work. This is a meditation in itself. That way, you can meditate at your desk or anywhere. Be aware if your breathing is being restricted. Become aware of your breath with compassion so that you can breathe more easily. The purpose of meditation is to build self-awareness, to realize yourself and to become more of your true self.
Self-regulation through body and breath awareness. This feeds into your energy level.


Your energy will channel peace and positive energy. Work with a mindset that affirms positivity. These blessings in the background of your spirit will permeate your work. Stress damages our flow connection and gateway, while energy opens us up.

Become aware of your energy. When you feel your vitality drop and you feel tired, it is an indication that you need to take a break. You will be more productive when you take a break rather than assert yourself. So get yourself a glass of water, take a nature walk, or talk to someone who will ground you. Of course, adequate hydration and nutrition are required to ensure that your body is in top shape and that energy levels remain constant. Your energy signals that it is time for a shift. Promote these little energy breaks.


If you pay attention to your body, breath, and energy, so will your thoughts. You will be more at peace with your thinking and in control after connecting with your body, breath, and energy flows. I apply the intention of relaxation, envisioning it moving through my body, breath, and mind, making work comfortable and easy, and relieving stress along the way. This approach is a mindfulness meditation in and of itself. You may also want to listen to a guided meditation for work that you can find on YouTube or other sources.

To learn more about this aspect of eliminating negative thoughts, check out the following blog for another idea of ​​guided meditation for work: – Thoughts /.

Doing all of this will make it easier for you to get in touch with colleagues and deal with conflicts that arise during the day. In the same way of compassionate reflection that you have for yourself, you will give to others.

3) Close your working day

Whether you work up to a specific time each day or a different time each day based on your home and family commitments, make sure you finish your work day. Close your laptop, turn it off, turn off your office lights, close your desk – whatever is appropriate for you at the end of the day. Then spend time with your family, friends, and other things that you love.

Failure to do so is much like the distraction your phone takes away from your attention. It always pulls your awareness away from where it needs to be. Mentally it will be a break that always pulls you away from the present moment.

They encourage a healthier workflow by setting a defined boundary at the end of your day so you can focus on something else. Learn to let go of your work for the day. Learn that everything is fine when you remove your focus and attention from your work and come back to it tomorrow. Go to exercise, eat, or do something else.

To look back, think of the following ways to meditate at work:

  1. Establish your own daily meditation practice, including how it best fits into your day.
  2. Structure and prioritize your life throughout the day, including the way you approach your work and monitor your body, breath, energy, and thoughts.
  3. Close your work day so there is a clear line between work and the rest of your life.

Frequently asked Questions:

How does meditation help at work?

Meditate at work:

  • Reduces stress
  • Improves health
  • Unlocks creativity
  • Triggers resistance
  • Creates a space of higher energy

How do I meditate from home?

  • Set up your own daily meditation practice
  • Structure and prioritize your day
  • Create a space where your body is relaxed
  • Pay attention to your breathing at home throughout the day
  • Monitor your energy levels
  • Guard your thoughts


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