How To Meditate At Work

Meditation can be done anywhere. You can do it at home, in the park, during commutes, and even at work.

In this post, I’ll explain how to meditate at work. I’ll give you pointers on how you can do it inconspicuously if your workplace doesn’t have a meditation area. I’ll also give you tips on how to meditate when your workplace supports meditation practice.

Is Meditating At Work Effective?

A lot of companies including Google openly promote meditation and have meditation areas in their workplaces.

In fact, former Google Software Engineer Chade-Meng Tan started a meditation program in the company. Ever since then Google encouraged its employees to meditate.

There are currently no known studies of the effectiveness of meditating at work as compared to meditating in other places. It’s safe to say, though that if successful companies’ employees meditate at work they must be getting a lot of benefit from meditation.

But how can you meditate if your workplace does not have meditation rooms?

How To Meditate At Work When There Is No Meditation Room

Here are some things to do if your workplace does not have a designated meditation area:

1. Meditate at your desk or break room.

2. Practice Mindful Eating.

3. Practice Mindful Walking.

I will explain these in more detail later.

How To Meditate At Work When There Is A Meditation Room

If there are designated meditation rooms in your workplace, do follow the rules in the meditation area.

There may be a schedule of meditation sessions where you can join a group. It’s helpful to ask the company HR for details.

But what meditation practices can you do at work?

Meditation Practices You Can Do At Work

If your company has a meditation program and a teacher and a group that can teach you to meditate, you can definitely take advantage of that.

Sometimes in the meditation room, you’ll find people just meditating on their own in which case you can read my post on Easy Meditation Exercises so you can start meditating.

You can also start meditating using meditation apps. You can check my post about meditation apps to help you choose.

However, if there are no designated meditation areas in your workplace, you can do the following:

1. Meditating At Your Desk and Meditating in a Break Room

– Sit down in your chair.

– Keep your eyes open.

– If anytime during this exercise you get distracted, just gently go back to performing the meditation.

– Follow your breath as you inhale and exhale. Try not to change the way you breathe.

– Do this for 10 breathing cycles

– Now notice 5 things you can see, 5 things you hear, and 5 things that are touching your skin. If you can, also notice 5 things you can smell and taste if appropriate.

– Do this often as you can whenever you can find the time.

– You can even do this even while you’re standing up. Some situations where you can do this standing up are while riding the elevator or while waiting in line.

2. Practice Mindful Eating

– This is a kind of meditation that you can practice when you’re eating alone.

– You can also do it while you’re eating with others. You may want to inform the people you’re with of what you’re doing so they’ll understand your behaviors.

– You might even want to invite them to join in! If they agree to join you, give them the instructions.

– Start with noticing how the food looks like. What are the colors and shapes you can see? If you have eaten this food before, notice if there is something new that you haven’t noticed before. Is there something different about how this food was prepared this time? Notice any minute differences from the last time you ate this food.

– Now, notice how it smells. Notice the smells of the different ingredients if you can. If this is something you have eaten before, check if you notice something you haven’t smelled before. How does it make your nostrils feel when you smell the food?

– Finally, take a bite and notice the taste. Take your time eating the food. What are the different tastes you can sense? Is it salty, sour, sweet or spicy? A combination of tastes? What’s the texture of the food? What sounds are you hearing when you chew your food? Take your time chewing the food and noticing the tastes and textures. If you’ve eaten this food before, is there something that you’re noticing right now that you haven’t before?

3. Practice Mindful Walking

– You can do this while walking in a long hall, in a park in your work campus or anywhere you can walk for at least 10 minutes or more.

– Start walking at a normal steady pace.

– As you walk notice the sensations in your feet, legs, and knees. Do this for a couple of minutes.

– Now, extend your awareness of how your arms swing and how the whole body feels as you walk. Do this for several minutes.

– Now, extend your awareness further to the people and things you see, the sounds you hear and the things you can smell. Do this for a couple of minutes.

– Practice this as often as you can.

– If you’re able to get other people to join you that would be better.

You Can Meditate At Work

Meditation at work can be done. Be creative and experiment and see what gives you the results you want.

You can modify the steps that I have provided and even come up with your own. As long as it works for you, it’s all that matters.

If you don’t have a meditation program and designated meditation areas in your workplace, you may want to talk to your company about possibly getting a program started or setting up meditation areas.

I hope the information in this post was helpful to you.

If you have any questions and clarifications, I’d like to hear from you. You can post them in the comments section below.

10 Replies to “How To Meditate At Work”

  1. Thanks for this very simple but effective advice on meditating at work. We have a prayer room which is nice and peaceful so can definitely do your routine there. Like the way you have introduced the diet into the overall programme of meditating, very helpful…Regards

    1. Hi Abbas,

      You’re welcome. A prayer room should enable to you meditate silently. I hope you find the meditation practices I discussed useful.

  2. What a cool post. I’d never thought of meditation at work but I think the steps you provided will help me make it possible. I’m definitely going to try out a couple of the apps you mentioned in your other post as well. I do find myself getting distracted often when I do try and meditate so hopefully the apps will help:)

    1. Hi Jennifer,

      Thanks for your comments. I hope you’re able to meditate at work. Please do check out the apps and try them out.


  3. How time timely is this article? For me, very! I am in the midst of a very busy tax season and have not been dedicating time to my meditation practice, but I always have a few minutes to step outside or grab something to eat at my desk. The two points that I will carry with me to work tomorrow are mindful eating and mindful walking.


    1. Hi Rachael,

      I understand that tax season can be busy. I hope you find time to meditate and that mindful eating and mindful walking works for you.

  4. This is such a good article. I love meditating to get in the receiving mode, but at work isn’t always easy. These are great tips that I will apply to meditate more often.

  5. Thank you for sharing this article with me, Bob.
    I am new to meditation and I am having a hard time staying focused while doing it so I will try to add some of your suggestions throughout the day. Especially during work and while eating.

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