Meditation boosts your energy and your ability to concentrate, lowers your stress level and calms the nerves. It would completely change your life in a positive way and increase your resilience. Every day new studies appear that attribute meditation and other mindfulness techniques magical powers.

There are also the necessary opponents who do not believe in it, but once you are converted to a meditation adherent and start believing in its power, the real work begins: plan your mindfulness exercises.

At the office

If you want to start a new meditation ritual, you may have your crowded planning pushed in your face, so you still have to watch it again. While meditation should just take away the stress of a crowded agenda. Most people have a tight schedule. Making an hour or so free for breathing exercises does not seem to be a priority. Yet it is feasible.

For example, start using your meditation ritual at the office. It is busy, stressful and probably the most meditation-unfriendly place you can imagine. It is, however, the best place to start with for exactly those reasons. Not only is your job usually the cause of your stress, it also suffers. A stressed, unhappy employee is often less productive.

Relief

It is not clear to everyone at home between the household to find a moment for themselves to use with meditation. We have other priorities there … if only to obtain the working day. Meditation may not feel like an extra imposed task during your rest moment. At work the net can be a relief.

You do not even have to stretch hours for it. 10 minutes to 15 minutes a day is enough. The only thing that matters is that you can fully focus on it.

Step 1: Find a suitable room

You are entitled to a break, you work for a large company. If necessary, you can call in your office manager to help you find a room that you can reserve for 15 minutes.

What does an ideal meditation room look like?

• No windows
• Small
• No phones (or other disturbing devices)
• Quiet

You can always make concessions and, for example, allow a small window or take the phone out. You have to feel at ease and concentrate, that’s the most important thing. There are people who even take pleasure in meditating in the sanitation. Although that may not be ideal.

Step 2: Plan your meditation moment

Stretch some time for your meditation. Do you have to reserve a room? Try to put in some extra time. Your meditation itself may last only 10 to 15 minutes, but then plan only 30 minutes, so you do not have to rush and you have some leeway. You do not have to use the time completely.

If you have a lot of work, try to move a little. Most tasks can wait a few minutes. There are always exceptions, but usually you feel more productive after your breathing exercises, so you can probably finish your tasks even faster and better.

Step 3: Meditate!

Need help? There are hundreds of books written about different meditation techniques and breathing exercises. There are an abundance of mindfulness workshops to help you on your way.

Do you have a little time to take a course or read a book? Google is your best friend. YouTube videos and step-by-step articles explain which exercises you can do and how to start. The most important thing is that you feel calm and you find a technique that works for you. It may not feel like a heavy task. Your moment, your rhythm, your place.