The Benefits of Meditating During the Work Day

Do you find yourself feeling stressed out throughout the day at work? Does your heart race or your chest feel tight? Is it impossible to focus? Perhaps you fall victim to the infamous 2:00 feeling, hitting a wall and losing all motivation long before your workday is supposed to be done. 

You’re not alone.

It can be hard to stay focused, especially if you work in a high stress environment and stay in the same place all day five days a week. Talking a walk can help but sometimes there’s just no time in between meetings and phone calls.

Luckily, there’s a simple solution to help improve your focus that won’t require you to ever leave your desk.


We’ve all heard about it, but why should we do it? Meditation has a multitude of mental and physical health benefits.

Physical Benefits

Meditation is proven to reduce stress and anxiety, making it easier for you to focus on your work. It also helps extend your attention span, making you more productive. Meditating will make you a calmer and more reliable worker.

Where to Meditate

Meditation can be done anywhere- you can do it at home, during your commute if you take public transit, or at your desk.

Taking five minutes a day, twice a day, while in the office can be just the break your mind needs to feel refreshed, focused, and calm.

To make the most of meditating at your desk, it’s good to make the most of your area. You won’t be able to fully drop into a state of bliss with incense, cushions, and meditation bowls singing all around you, but there are a few steps you can take to make your mediations in the office a little more successful.

Create Some Privacy

If you have a private office go ahead and shut your door while you're meditating. Put a sticky note on the door asking that you are not disturbed for five minutes.

If you are a higher up in your company this may also encourage your employees to partake more in self care and wellness at work such as mediation which may result in an overall more efficient business.

If you’re in a shared office or a cubicle, invest in some soundproof headphones You can play some calming music, guided meditation tracks, or just use them to block out your office partner’s shuffling papers.

Some people will purchase white noise machines for their office to help block out excess noise while meditating. Ensuring that you aren’t interrupted is key to absorbing the full benefits of your meditation

Prepare to Meditate

Move your chair a little away from your desk, giving yourself space to breathe and be comfortable. Sit back in your office chair. The best office chair for this would be something that is ergonomic and gives adequate support to your back.

For example, this Herman Miller Mirra 2 can be adjusted in a variety of ways. Having a good office chair will make you feel comfortable and supported, allowing you to drop further into your meditation.

Adjust your office chair so that your back is supported and your feet are firmly planted on the floor.

Set a timer. You can use one on your phone or computer. Try changing the end tone to something a little more relaxing, like a chime, to gently bring you out of your meditation when you’re done. Nobody likes to be brought out of a meditation by the same sound as their morning alarm.

Time to Relax

Now you’re ready to do your actual office meditation! This can be as simple as focusing on your breath by taking a deep breath in through the nose to a count of four, holding it for a count of four, then releasing it out of the mouth for a count of eight.

You can repeat this for five minutes while trying to let your mind stay clear and focused on breathing, trying to fill your abdomen and chest with fresh, new breath, replacing the stale, negative air in your lungs.

Working From Home? Even Better!

If you’re working from home like so many people are, that just means it’s even easier to take five minutes to meditate throughout the day without meditation.

Look Online for More Meditation Tools

You can also find countless simple meditations to try online or you can even listen to a guided meditation online or on an app. A quick YouTube search will help you find countless resources to help you perfect your office meditation practice.

Give Office Meditation a Try

If you’re feeling a lack of focus or an increase in anxiety while at work, take a break from the papers on your desk, lean back in your office chair, and try to meditate.

You’ll find yourself feeling more calm, focused, and ready to tackle any problem that comes your way with a positive attitude. Check out this article for more self care tips from Beverly Hills Chairs.



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