Meditation is a powerful technique that has the capacity to completely transform your life.

You can use meditation to improve your productivity levels, reduce work stress, increase your connectedness with the world, make your relationships stronger and much more.

Meditation can be effective even when performed for short periods.

You can use short meditation sessions throughout the work day as a way to refresh your mind and improve work performance.

This guide is going to share all of the advantages that lunchtime meditation during the work day provides, then offer a few useful tips for getting started.

The benefits of lunchtime meditation during the work day

Here are just a few of the benefits gained by meditating throughout the work day.

Meditation improves mental focus

A study published in the Journal of Neuroscience found that people who meditate regularly had a much great capacity for mental focus compared to those who did not.

This researchers found that meditation led to great stability in their ventral posteromedial cortex (vPMC), which improved the participant’s ability to focus on a single task.

The study also found that meditation deliver improved cognitive performance.

Participants were able to process images more rapidly and memorise information more easily.

The enhanced level of mental focus provided by meditation means that individuals who meditate have a greater ability to focus on specific work-related tasks — avoiding any distractions that could potentially reduce their productivity levels.

Meditation is useful for clearing your head

The entire point of meditation and other mindfulness techniques is to focus on a single task.

That’s why most meditations ask you to focus on your breathing or a mantra of some sort.

This helps you clear your head of unwanted or annoying thoughts.

This practice will remove any clutter from your mind, making it easier to re-prioritise the work that remains for that day.

You can look at what needs to be done with a fresh set of eyes and be more effective during the afternoon.

Meditation helps you re-energise

A busy day at work can be mentally exhausting, particularly if you are juggling many different tasks, coordinating with co-workers, and working to a high deadline.

Meditation helps by releasing any persistent or negative thoughts that you may be dealing with.

By eliminating these thoughts, you will find your self re-energised both mentally and physically.

You will have a sudden burst of energy that helps you to complete more work during the afternoon.

Breathing deeply during meditation also helps to re-energise your body as it allows for more oxygen to enter the bloodstream.

This will give you a feeling of alertness, vitality, and focus.

Meditation makes you feel great

Do you often have days at work that put you in a bad mood where you feel angry or apathetic?

Meditation may be useful for eliminating any negative thoughts and feelings you experience.

Researchers have discovered that meditation can significantly boost production of a neurotransmitter called dopamine.

Dopamine is often called the motivation molecule or the feel good chemical because of the effect it has on the body.

It provides a feeling of pleasure and general happiness.

Dopamine will also increase your motivation levels, improve your attention span and make you more productive.

Having a short meditation session during lunch will increase your dopamine levels and help you have a pleasurable and productive afternoon work session.

Meditation can eliminate stress, anxiety and depression

Most workplaces can be an quite stressful at times.

It’s very important to manage the any stress that your job creates before it manifests as a health problem like anxiety or depression.

Meditation has been proven to reduce the levels of the stress hormone cortisol that are produced by the body — helping to dramatically lower the impact of stress on your mind and body.

Reducing your stress levels will also help you perform better at work and enjoy your time in the workplace more.

Meditation is inspirational

Removing all of the clutter from your mind makes it easier to harness the creative parts of your brain.

Meditation makes it easier to brainstorm new ideas and to develop new ways of thinking.

This comes in very handy if you are working in a creative field.

Tips for meditating at lunch time

Here are a few useful tips for meditating at work.

Use a good chair for sitting meditations

If you intend to meditate while sitting down, use a chair that is sturdy and stable.

If possible, use a chair that does not have wheels.

Ideally, your meditation chair should allow you to have good posture, with a straight back, feet on the floor, thighs parallel to the floor, knees at a 90 degree angle, and shins perpendicular to the floor.

Use a meditation app

Meditating is made easy thanks to the many meditation apps that are now available.

These apps often include short guided sessions that help you enter a meditative state as quickly as possible, which is useful for short sessions.

Most app also have timers, so you can be gently brought out of your meditation after 10 or 20 minutes.

Use a mantra during meditation

Mantras often making slipping into a meditative state easier.

Use some simple and life-affirming.

You can even use something which directly relates to how you want to perform at work like “I am energy, I am ready”.

Simply repeat your mantra in your mind as you begin to meditate.

Practice mindful eating

Mindfulness can be practised in many ways.

One of the most interesting ways is mindful eating, where you completely focus on the meal that you are consuming.

If done correctly, it delivers the same advantages as meditation.

To eat mindfully, bring all of your senses to the meal.

Smell your food, look at it, touch it, taste it.

Eat slowly, taking small bites and savouring every mouthful.

Think about how your body feels as you eat.

Tune everything else out and take the time to really enjoy your food.

Enjoy a walking meditation

If you are so busy that you can’t spare 10 minutes for a sitting meditation, try meditating while walking during your lunch break.

Before you start walking, stand still for a moment and focus your attention on your lower body.

Slowly start walking and think about how your toes, feet, ankles, calves, knees, and hips are moving. You can enjoy a meditative state on your way to-or-from lunch.

As you can see, there are some incredible advantages to be obtained by meditating at lunchtime during the working day — so why not give it a try!

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