meditation at work FI

Meditation at Work: How to Do It, Tips, and the Benefits

We’re spending more and more of our lives in the ‘office’ whether that’s a central office or at home. Stress can be a constant companion at work affecting your productivity and overall wellbeing.

More and more companies are adopting meditation and mindfulness such as Google and Nike and are seeing the benefits. But if your company doesn’t offer meditation at work programs, (or just pays lip service to it) there are practical and professional ways that you can integrate meditation into your workplace.

So if you’re looking for simple ways to improve your overall quality of life, looking for how to practice meditation at work, are looking for ways to adopt meditation more widely in your organization, this article may help.

Here’s how to get started

The Benefits of Meditation at Work

meditation at work - women at work

Workplace stress is an inevitable part of life, and it can have a significant impact on employees’ health and productivity.

This is where a consistent meditation practice comes into play. Regular meditation can help alleviate work-related stress and anxiety, leading to a more focused, positive, and productive work environment.

Some of the many benefits of meditation at work include:

  • Improved mental health and reduced stress levels: Regular meditation practice can help employees manage work-related stress, anxiety, and even symptoms of depression by reducing the levels of the stress hormone cortisol, leading to better overall mental health.

  • Enhanced focus and concentration: Meditation can help individuals train their minds to maintain focus on the task at hand, minimizing distractions and increasing productivity.

  • Better decision-making and problem-solving skills: Through increased self-awareness and emotional regulation, meditation can help individuals approach problems more objectively and make informed decisions.

  • Greater self-awareness and emotional regulation: Meditation fosters a deeper understanding of one’s thoughts and emotions, which can improve emotional intelligence and the ability to manage emotions effectively.

  • Strengthened work relationships and teamwork: Practicing meditation can help individuals develop greater empathy, compassion, and effective communication skills, leading to more harmonious work relationships and improved team dynamics

How to Meditate at Work

meditation at work - woman smiling with a laptop on the desk

There are several meditation techniques that can be easily practiced at work. Here are a few examples:

1. Mindfulness Meditation

Mindfulness meditation involves focusing on the present moment and observing thoughts, feelings, and sensations without judgment.

There are lots of different ways to practice mindfulness such as transcendental meditation as well as others. To practice mindfulness meditation at work:

  1. Find a quiet and comfortable place to sit.

  2. Close your eyes and take a few deep breaths.

  3. Focus on your breath and observe the sensations of each inhale and exhale.

  4. If your mind wanders, gently bring your focus back to your breath.

2. Walking Meditation

Walking meditation is a great way to incorporate mindfulness into your work routine, especially during short breaks or lunchtime. This is perhaps the one I use the most, no one can tell that I am meditating as I walk so it’s discreet and effective.

To practice walking meditation:

  1. Find a quiet and safe place to walk, such as a hallway or a nearby park.

  2. Begin walking at a slow and relaxed pace.

  3. Focus on the sensations of each step, feeling your feet touch the ground and your body moving through space.

  4. If your mind wanders, gently bring your focus back to the sensations of walking.

3. Visualization Exercise

Visualization exercises can help reduce stress and promote relaxation. To practice a visualization exercise at work:

  1. Find a quiet and comfortable place to sit.

  2. Close your eyes and take a few deep breaths.

  3. Imagine a peaceful and relaxing place, such as a beach, forest, or mountain.

  4. Focus on the details of this place, including the sights, sounds, and smells.

  5. Allow yourself to fully immerse in the experience and enjoy the feeling of relaxation and calm.

4. Desk Meditation

One of the most practical ways to incorporate meditation into your workday is through desk meditation. This technique can be done right at your workspace, providing a quick and effective way to refocus and recharge. Here’s how to do it:

  1. Sit comfortably in your chair with your feet flat on the floor.
  2. Close your eyes and take a few deep breaths.
  3. Focus on your breath as it moves in and out.
  4. If your mind starts to wander, gently bring your attention back to your breath.
  5. Continue for a few minutes, then slowly open your eyes and return to your work.

Even a short desk meditation session can help clear your mind and reduce stress levels.

Incorporating Meditation into Your Daily Work Routine

meditation at work - woman happily working on her laptop

It’s important to find ways to incorporate meditation into your daily work routine to reap its many benefits. Here are some tips to help you practice meditation at work:

  • Start your day with meditation: Begin your workday with a few moments of mindfulness or meditation to set a positive tone for the day.

  • Take short meditation breaks: Throughout the day, take short breaks to practice mindfulness or other meditations. This can help you recharge and refocus.

  • Utilize lunch breaks: Use your lunch break as an opportunity to practice walking meditation or engage in a guided meditation session.

  • End your day with meditation: Conclude your workday with a few moments of meditation to help you unwind and transition to your personal life.

  • Use Resources: Leverage resources like guided meditation apps, online courses, or books to enhance your practice.

How to Introduce a Meditation Program in Your Workplace

meditation at work - man smiling with a laptop on the desk

If you’re considering starting a meditation program in your workplace, here are some tips to help you get started:

  • Gain management support: Before introducing a meditation program, it’s essential to gain the support of senior leadership. Share the benefits of meditation and the positive impact it can have on employees’ health and productivity.
  • Determine the best format: There are several formats for a workplace meditation program, such as group meditation sessions, guided meditation, or mindfulness training workshops. Choose the format that best suits your organization’s culture and resources.
  • Provide a dedicated space: Create a quiet and comfortable space where employees can practice meditation during breaks or lunchtime. This could be a conference room, an unused office, or even a designated corner in a larger space.
  • Offer resources and guidance: Provide employees with resources, such as meditation apps, guided meditation recordings, or access to mindfulness training courses. This will support their practice and help them develop a regular meditation routine.
  • Encourage participation: Promote the meditation program through company-wide communication and encourage employees to participate. Share success stories and testimonials to build enthusiasm and support for the program.

The Role of Mindful Leadership in the Workplace

meditation at work - man in a suit smiling while headphones

Mindful leadership is an approach that emphasizes self-awareness, compassion, and empathy in the workplace. By practicing mindfulness and meditation, business leaders can develop the skills needed to create a positive work environment and support employees’ well-being.

Some benefits of mindful leadership include:

  • Improved decision-making and problem-solving skills

  • Enhanced emotional intelligence and empathy

  • Increased ability to manage stress and maintain focus

  • Stronger work relationships and team cohesion

The Takeaway 

Meditation at work offers numerous benefits to both employees and organizations. By using meditation and mindfulness practices in their daily routine, employees can experience reduced stress, improved focus, and better mental health. 

By promoting mindful leadership and offering a supportive meditation program, organizations can cultivate a positive and productive work environment focused in the present moment.


Yes, you can practice meditation while working by incorporating mindfulness techniques into your daily routine. For example, you can take short breaks to focus on your breath or practice walking meditation during lunch breaks.

You can practice meditation at work by setting aside time throughout the day for mindfulness exercises, walking meditation, or visualization exercises. Make use of breaks, lunchtime, or quiet moments during the day to incorporate meditation into your routine.

Meditation is beneficial in the workplace because it helps reduce stress, improve focus and concentration, enhance decision-making skills, and promote emotional well-being. Incorporating meditation into the workplace can lead to a more positive and productive work environment.

While it may be challenging to meditate while actively engaged in work tasks, you can practice mindfulness by focusing on the present moment and maintaining awareness of your thoughts and emotions.

To incorporate meditation in the workplace, gain management support, determine the best format for your organization, provide a dedicated space for meditation, offer resources and guidance, and encourage participation among employees.

Meditation is important in the workplace because it helps employees with stress reduction, improves mental health, and enhances productivity. By fostering a culture of mindfulness and meditation, organizations can support the well-being of their employees and create a more positive work environment.

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