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With the beginning of a new year come new goals and resolutions.  At work, in particular, you may be considering what actionable steps you can take to get more done.

One productivity technique you may not have considered is meditation. By taking just a few minutes each day to quiet the mind and focus on the present moment, you can boost your overall output in the long term.

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Benefits of Meditation at Work

Meditation at work comes with a host of benefits. Here are just a few:

  • Improved focus and concentration
  • Greater creativity
  • Reduced stress
  • Boosted positivity and peace of mind

If you’re wondering about using meditation for productivity at work, that first point—improved focus and concentration—is key.

Meditation techniques teach you to focus your attention on a single task for an extended period, leading you to quiet the mind, reduce distractions, and work more efficiently and efficiently.

In addition, regular meditation practice can help you manage stress and improve your mental health. That’s truly critical for handling workplace challenges and demands.

How to Meditate for Productivity

If you’ve never meditated before, you might be unsure about how to start. Here are some steps to get you started.

Get comfortable.

Find a quiet, comfortable space where you will not be interrupted. It can be your office, a conference room, or anywhere else you can focus.

Sit in a comfortable position with your back straight. Close your eyes.


Take a few deep breaths. You can focus your attention on your breath or a mantra that’s meaningful to you.

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You might find it had to fend off distractions—that’s OK. When your mind wanders, gently redirect your attention back to your breath or mantra.

Don’t overdo it.

You don’t have to commit hourly blocks to meditation at work. In fact, it’s better to start with just a few minutes a day. Then you can gradually increase the length of your practice as you become more comfortable.

Try to incorporate meditation into your daily routine. This could be a few minutes during your lunch break, before or after work, or even during a short break in the middle of the afternoon.

Variations of Meditation for Productivity

While sitting comfortably and focusing on your breath is often considered Meditation 101, that precise method doesn’t work for everyone. Feel free to explore variations.

Walking Meditation

If you prefer to move around, rather than sit still, try practicing mindfulness with a walking meditation. This can also be a good alternative to traditional meditation at work if your office is noisy or uncomfortable.

Walking meditation involves bringing your full attention to the sensation of walking. Focus on the present moment: your feet touching the ground, or the way your arms swing as you walk.

Guided Meditation

You may also find it helpful to use guided meditation using an app.

These often come with ambient music, narration, or suggested mantras which can set the mood for your meditation experience.

Meditation for Productivity

With regular practice, meditation can become an integral part of your daily routine and a powerful tool for mitigating workplace stress and improving your productivity at work.

If you have never tried meditation for productivity before, it’s never too late to start. You might find yourself quickly amazed by the positive impact it can have on your goals for the new year.

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