Odishatv Bureau

Here are some of the effective meditative exercises which you can perform even at your workplace without bothering any of your colleagues;

Breathing Exercise

This is extremely versatile, since no supplies (like a candle) are needed, and it can be done wherever we are. The way this meditation is performed is to simply focus on your breath as it comes in and out of your body. Try inhaling through your nose and exhaling through your mouth.

Chant A Mantra

You can try to focus your mind on something specific, you can do so by consciously repeating a mantra or a word to yourself or simply following your breath. The goal is to concentrate and try to ignore the other thoughts that will, unfortunately, pop into your head.

Also Read: 5 Ways To Tackle Bullying At Workplace


If you need a little escape, this visualisation exercise might be ideal for you. You could imagine any place you want to be at that moment. Perhaps it would be you sitting at a beach facing the ocean or the solidity of your home. You can imagine any place which gives you inner peace. You can use this meditation as a well-deserved break from the chaos of work and help manage your stress level.

Express Gratitude 

This exercise can be done anywhere, but it’s a great meditation that can be done at work. We can never get enough of focusing on gratitude. Set a timer for 5-7 minutes. Sit comfortably, relax, and close your eyes as much as possible. Start thinking of what you’re thankful for. 
In the end, you will likely find yourself smiling. You have so much to be grateful for. When you realise what matters, you can handle anything at work.

Take A Walk

If you are tired of sitting at your desk, get up and take a walk around. You can start by looking around your surroundings. Try to connect with nature by appreciating its beauty. Try to engage your senses. At each stop, try to focus on something that makes you happy or peaceful. Repeat this process a few times, paying attention to what you see, hear, and feel. Do this walking meditation at least once a week, and enjoy the experience.

These exercises will help you to grow your productivity level and freshen your mental health.