A 10 minute meditation you can do at your desk
Meditation has many benefits. When we meditate, the brain and nervous system undergo radical changes that cause the reduction and prevention of anxiety and depression as well as increasing your resilience to stress. Here’s a short 10 meditation you can do at your desk that can help you incorporate mindfulness into your day and can be done anywhere you are able to sit quietly and practice, whether it’s your desk chair, conference room or even an airplane seat.
•Sit in a comfortable position. Try to keep your back straight. Rest your hands in your lap.Focus on your breathing.Inhale and exhale through your nose and allow 4-5 slow, full breaths to pass as you notice the feeling of your lungs filling with air.
•On your next breath, inhale and tighten and tense all the muscles in your feet and as you exhale, release all of the muscles of the feet. Repeat for a second inhale and exhale.
*Now close your eyes, and begin. Focus your attention, your entire mind, on the sensation of the breath as it comes in and out of your nostrils.
* What do you feel? What do you notice? What do you feel? Notice your body. Notice your breath. Study your breath with as much detail as you can. Make this your singular focus for a few minutes.
* When a thought arises, which is inevitable, simply notice it. Thank your mind for bringing that thought — and then go back to the breath. Be gentle with yourself. You are going to have thoughts.The key is to return your attention back to the sensations of the breath.
* As you do this, the meditation is working. You are releasing stress!! The benefits of this meditation is returning your mind to your breath after a thought arises. Let the thoughts come and go as if your mind is a screen door. Just remember to bring your attention back to your breath.
* The more you do this meditation, the easier it will become. You will notice that the sensations of the breath get more nuanced. That’s excellent! This means you will be able to increase your concentration during the course of a day.
* After ten minutes, or however much time you have, gently blink open your eyes. Stand up and stretch. Wake yourself back up. Then just take a minute to notice how you feel? How does your mind feel? How about your body? Notice the calm.
Read more about the benefits of meditation at https://www.alyfewellbeing.com/2018/05/18/10-minute-mindfulness-meditation-to-do-at-your-desk/