Part 5: Meditation at work
- Karen Lewchenko
- Mar 23
- 3 min read
Quick techniques to clear your mind...
If you’re new to meditation, a good way to think about it is in the traditional sense of ‘taking a moment’ or taking some time out from your work, whether that is 1 minute or twenty. Meditation is a wonderful way to stop, breathe, clear your head, and reset - ready to start again with a calmer and more refreshed outlook.
You can approach meditation on a ‘need to’ basis, recognising when you need to stop for a moment. Alternatively you can make it a habitual part of your day, maybe when the kettle is boiling or you’re taking a lunch break. Things that may prompt a need to meditate could be doing too much at once, not taking enough screen breaks or when facing something challenging.
Why you need to take a break
Stress and overwhelm can creep up fast at work, affecting focus, productivity and even how you feel at the end of the day. A short meditation session is really effective in helping you to regain clarity and feel more in control. The best part is that you can practise it anywhere – right at your desk if you want to.
1-minute meditation – a quick mental reset
If you’re short on time, a simple breathing exercise can work wonders. Try this:
Close your eyes (or lower your gaze) and take a deep breath in through your nose for four seconds
Hold for four seconds, then exhale slowly through your mouth for six seconds
Repeat for a minute, focusing on the sensation of your breath
This can help you feel more present and calm in under 60 seconds. There are a variety of versions of this. Box breathing is when you use the same length of time in, on hold and out again. Experiment with what’s comfortable and effective for you.
5-minute meditation – release the tension
This is perfect during a coffee break, train journey or before tackling a big task.
Sit comfortably and take slow, deep breaths – in through your nose and out through your mouth
Close your eyes if appropriate
Focus specifically on different areas of your body, starting from your toes all the way up to the top of your head. Tense or flex and release each area a few times
Remember your tongue, forehead and jaw should all be loose and relaxed
Notice any tension and let it go as you breathe out
12-minute meditation – for a deeper refresh
This is ideal for lunch breaks or when you need a more noticeable shift in mindset.
Find a quiet spot or pop in noise-cancelling headphones
Focus on your breath or the background sounds around you
Aim for a cleared mind, free of thoughts and distractions
When your mind wanders (which it will), gently bring it back
20-minute meditation – the full reset
If you’ve got a little longer, this can really feel like hitting the reset button. Using visualisation techniques may be more useful if you struggle to clear your mind completely.
Close your eyes and picture a peaceful place – a beach, forest or anywhere that feels relaxing
Imagine the sights, sounds and sensations of being there
You can try this same technique by revisiting somewhere in your mind – such as the house you grew up in or where you went to school. ‘Travel’ round the building trying to remember as much detail as possible
Breathe deep and slow
Stay with it, letting your mind and body fully relax while you ‘go somewhere else’
Even a minute of meditation can help you feel more balanced and focused at work – or wherever you need it. Try different techniques and see what works best for you – the more you practise, the easier it becomes.
As well as traditional meditation techniques that we recognise through a variety of conscious breathing and relaxing exercises, there are also a few other things you might like to try. The global popularity of word games such as Wordle can provide the opportunity for a 5-minute brain diversion. Reading a chapter of your book might allow you to switch off for longer. Walking outdoors, even if it’s just for a few minutes to buy your lunch or a coffee, is excellent for allowing us to use our surroundings to decompress. Many people meditate through exercise, especially effective if you are counting repetitions or laps of the track or pool.
Meditation is a secret weapon that we can turn to whenever we need to ‘take a moment’, even in a crowded or busy workplace.
Links to free meditation sessions
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