10 Steps to a Breathe-Easy Lunch Break
Want to be more productive? There’s a reason employees are encouraged to take breaks—relief from mental tasks during the workday improves performance and creativity. Working through breaks, however, can lead to stress and exhaustion. The lunch hour is a great time to take a much-needed mental recess and turn inward.
In today’s technology-heavy, socially-cluttered culture, we often “break” by checking our Facebook news feed, scheduling a work-friendly lunch, or walking with a co-worker. None of these activities are bad, but they don’t truly shut off our mind. We are still thinking, acting, talking, and doing. Instead of prolonging mental stimulation, try turning inward to clear your mind.
10 Easy Steps to Lunch-Hour Meditation:
Find a quiet space indoors or outdoors with no distractions. (Your car could be the perfect spot.)
Turn your phone to silent. Set an alarm for 15–20 minutes so you don’t worry about the time.
Sit up straight.
Close your eyes.
Take 3 deep breaths.
Become aware of your thoughts and release anything excessive or repetitive.
Keep breathing deeply.
Visualize a beautiful white glow between the center of your forehead. Focus on this spot as you breathe.
If thoughts arise, notice them and let them go without letting them linger.
Use a mantra like the universal sound, AUM, to stay focused on your breath and inner light.
Bring Lunch-Hour Meditation to Your Workplace
Organize a meditation group at work! Ask your Human Resources Coordinator for an empty room and invite friends and colleagues to join. Lead the group using the 10 steps above and hold the space in silence. Not only will this be good leadership practice, but your boss will be impressed with your initiative. Plus, you’ll experience the reward of offering a program that improves well-being for both you and your co-workers!
