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Desk Meditation and 8 Other Office Meditation Techniques

Life in the office can often be challenging. Between meetings, deadlines, and the constant pressure to perform, it’s easy to feel stressed and become overwhelmed.

Enter desk meditation and other office meditation techniques, your office hero that can be as easy as breathing deeply. These practices have been gaining popularity as a way to reduce stress, increase focus, and promote overall well-being right at your desk.

So, if you’re looking to add a simple focused meditation practice right from your desk chair (and without anyone really noticing), then read on.

Can Office Meditation Help You At Work?

A Boost to Focus and Productivity

One of the key benefits of office meditation is improving your focus and productivity. It’s been shown to improve your ability to keep focused and stop easily being distracted by external thoughts or a wandering mind.

A meditation program led by researchers from Harvard Medical School found that meditation led to changes in brain regions involving learning and working memory capacity.

Working memory can help you with reasoning and guiding your decisions and behavior, especially in the workplace.

In fact, those who worked in high-stress work environments and practiced meditation could stay on a task longer, manage their time better, and receive positive feedback after task performance.

desk meditation - woman meditating at her desk

Unlocking Creativity

Meditation doesn’t just help with focus and productivity; it also unlocks the door to improved creativity. It helps to improve problem-solving and creative solutions as well as promote divergent thinking.

Research done at the University of Groningen in the Netherlands has found a link between mindfulness and creativity including increased insight problem-solving and reduced cognitive rigidity. The more a person continues to practice mindfulness meditation regularly, the more open they are to bold and creative ideas.

Mood Enhancement

Consistent practice can also have a notable beneficial impact on our overall mood, including reducing severe depression and anxiety.

Studies have shown that mindfulness and meditation-based programs lead to significant reductions in clinical levels of anxiety and depression across a range of conditions and an increase in patience and positivity.

Stress Reduction

It’s no surprise that stress has been linked to a wide range of medical problems, including hypertension, heart disease, substance abuse, anxiety, and depression.

Mindfulness meditation such as a simple focused breathing meditation, has become a popular way to help people manage their stress levels and improve their overall well-being. A growing body of research shows that it reduces stress and anxiety, improves attention, and increases a sense of well-being such as this article by the Harvard Gazette.

Strengthening Relationships

One of the big differences you’ll notice is the positive impact on you and those around you. Increased mindfulness leads to significant improvements in work relationships and friendships, due to communication and expression of emotions. After becoming more emotionally intelligent through meditation, relationships become easier and more natural.

In fact, people who sit quietly every now and then and meditate tend to show more acceptance toward each other and can create more welcoming and holistic work environments.

desk meditation - woman meditating on a yoga mat

Preparing Your Workspace for Desk Meditation

Before diving into our desk meditation techniques, it’s important to create a calming environment that promotes relaxation and mindfulness.

Here are a few tips to get your workspace meditation-ready:

  1. Clear the clutter: Keeping your workspace tidy and organized can help you achieve a more relaxed and stress-free state of mind. Some say that having a cluttered desk makes them more creative, and that might be true, but a calm mind and regular meditation have also been shown to improve creativity.
  2. Incorporate inspiring elements: You don’t have to hang an ‘Eat, Pray, Love’ print on the wall, add elements like plants or artwork to bring a touch of the natural world into your space.
  3. Choose soothing background sounds: Soft music or ocean waves can help drown out the noise and make it easier to focus on your meditation practice. If you’re in the office, you could use headphones.

As you sit comfortably for your meditation practice, breathe deeply and prepare your body to release stress. This is your moment, a gratitude break from the hustle of the office, to reconnect with yourself and find your center.

desk meditation - woman meditating on her bed

8 Office Meditation Techniques

Diaphragmatic Breathing

This technique involves breathing deeply and engages your diaphragm. It helps to slow your breathing rate, taking in more oxygen and reducing the use of shoulder, neck, and upper chest muscles. It’s effective and simple to do when you feel stress levels rising.

To practice, sit comfortably, and place one hand on your chest and the other on your belly. Breathe in slowly through your nose, allowing your belly to push your hand out. Exhale through pursed lips as you tighten your stomach muscles. Try incorporating this technique during short breaks throughout your workday.

Calming Visualization

Visualization is a powerful tool that can help calm your mind. Imagine a peaceful place or situation to help reduce stress and promote relaxation. Close your eyes, take a few deep breaths, and picture a serene scene in your mind.

This could be a favorite beach, a peaceful forest, or even floating on a cloud. You can practice this technique during your lunch break to help reset your mind for the afternoon.

Extended Exhale

This technique involves focusing on making your exhale longer than your inhale, which can help to calm your nervous system. Breathe in for a count of 4, then exhale for a count of 6 or 8. This can be done at your desk, perhaps during a challenging task, to help maintain calm and focus.

Triangle Breathing

Triangle breathing is a simple technique where you inhale, hold your breath, and exhale for an equal count. This can help to slow your heart rate and promote relaxation. Try this technique before a big meeting or presentation to help calm your nerves.

Desk Meditation

Desk meditation can be as simple as taking a few moments to focus on your breath, notice your body sensations, or observe the sounds around you. This can be a great way to break up your day and bring a sense of mindfulness to your work. Try setting a reminder to practice desk meditation for a few minutes every hour.

Walking Meditation

Walking meditation involves focusing on the physical sensations of walking, such as the feeling of your feet touching the ground.

This can be a great way to incorporate mindfulness into your day, especially if you have the opportunity to walk during your lunch break or even just to and from meetings.

Mindful Eating

Mindful eating involves paying attention to the experience of eating, from the taste and texture of your food to the act of chewing and swallowing. This can be a great way to bring mindfulness into your lunch break and can also help improve digestion and satisfaction with your meal.

Body Scan Technique

The body scan technique involves mentally scanning your body from head to toe, paying attention to any sensations, discomfort, or tension. This can be a great way to check in with your body and promote relaxation. Try this technique during a mid-afternoon break to help relieve any tension built up during the day.

Loving-Kindness Meditation

Loving-kindness meditation involves focusing on developing feelings of compassion and love towards yourself and others. It typically involves repeating phrases like “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”

This can be a powerful way to end your workday, promoting a sense of peace and positivity as you transition into your evening.

How to Bring Your Meditation Practice Into Your Workplace

There’s nothing that makes it easier to be in the present moment than setting up your desk. It needs to be a calming place.

Practicing mindfulness doesn’t need any special equipment but a good trick is to have something to remind you to take a few deep breaths when you’re feeling overwhelmed.

Make it easy and something like breathing finger taps where you use align finger taps to your breathing. Breathing finger taps help you distract yourself from the current stressors and create a calm place without leaving your seat.

Scheduling regular meditation breaks is another key aspect. Take short meditation breaks throughout the day, perhaps at the start of the day, after lunch, or before a big meeting. These breaks can serve as a mental reset, helping employees to refocus and recharge.

Adding well-being practices to the start or end of your day. Yoga practice is a great way to exercise the body and calm the mind. Just moving you body brings your attention on the present moment which can help you to relax.

Benefits of Office Meditation

The benefits of office meditation are manifold. For starters, it can lead to improved focus and productivity. By calming the mind, meditation helps to clear away the information overload that can lead to stress and burnout.

Better stress management is another key benefit. Regular meditation can help employees manage their stress levels more effectively, leading to a healthier and more balanced work environment.

Meditation practice can help to improve mood, boost energy levels, and even improve sleep quality. In the long run, these benefits can lead to happier, healthier employees and a more positive workplace culture.

The Takeaway

Office meditation is a powerful tool that can transform the workplace. Promoting relaxation, improving focus, and helping to come back to the present moment and manage stress, can lead to you feeling healthier, and happier.

Whether you’re an employer looking to improve your workplace culture, or an employee seeking to find balance in your workday, implementing office meditation is a step worth taking. So why not give it a try? The benefits are clear, and the potential for positive change is immense.

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.


Meditating in the office can be as simple as taking a few moments to focus on your breath, observe your surroundings, or practice a specific meditation technique like diaphragmatic breathing or calming visualization. You can meditate at your desk, in a quiet space, or even while walking or eating.

While meditating, you’re not typically asking for anything. Instead, you’re focusing your attention on your breath, a word or phrase, or sensations in your body. The goal is to quiet the mind and cultivate a sense of inner peace.

Implementing meditation in the workplace can involve creating a conducive environment for meditation, scheduling regular meditation breaks, and encouraging employee participation. This could involve designating a quiet space for meditation, offering workshops or training on meditation techniques, or even inviting a meditation expert to speak at your office.

Meditation is typically a time for quiet and introspection, not for asking questions. However, some forms of meditation, like insight meditation, involve observing your thoughts and emotions without judgment. If a question arises during this type of meditation, simply observe it and let it pass, returning your focus to your breath or your chosen point of focus.

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