1. Don’t Forget To Breathe

Breathing is the quintessential element of any kind of meditation. When you learn to control your breath, you gain control of your whole self – body, mind and soul. Have you ever noticed your breath when you’re stressed out? It tends to be short, shallow, and restricted to your chest. Compare this to when you’re relaxed; your breath will be long and deep, reaching down into your belly.

Breathing, although necessary for life, is actually a learned trait. We get so wrapped up in our days and in our lives that we often don’t notice our breathing sequence. When is the last time you took the time to notice your breathing? With just a few simple steps, you can regain your mind and take control of your busy day – just breathe!

• Sitting in your office chair or even in a Lotus pose (cross legged) on the floor, close your eyes or choose a single point far enough away that you can focus your eyes on it in a relaxed manner.
• Allow all your outward thoughts to slowly fade away as you focus on your breathing.
• Take slow, deep breaths while allowing your lungs to fill from your navel to your diaphragm.
• Hold each breath for a moment before exhaling completely, pulling in your navel to squeeze out the last of the air.

If you’re truly strapped for time, do some head and shoulder rolls in the comfort of your chair. These rolls limber up your joints and help relieve deep stressor built up tension.

• Gently roll your head from side to side, without making a full circle for 4-6 complete movements.
• At your final movement, make a full, exhilarating circle once in both directions.
• Make sure to keep your focus on your breath.
• Roll your shoulders backwards for a full 4-6 movements, then reverse.

4. Find Your Perfect Soundtrack and Daydream

Music has been used as a form of therapy for centuries – physical and psychological health have been shown to vastly improve after sessions of musical therapy in both professional and personal circumstances.

The American Music Therapy Association has found that music positively promotes wellness, assists in managing stress, expressing feelings, improving communication and enhancing memory.

Turn your phone on silent, turn your computer monitors off and remove yourself from the fast paced world of social technology. It’s not going anywhere without you. For 3-5 minutes, allow yourself to slowly drift into your happy place. The beach, the mountains, at home with kids or your favorite vacation spot—wherever it is that your heart values, put yourself there. The marriage of your breath and a relaxing song is the cheapest ticket to happiness you’ll ever find!

5. Do A Body Scan

One of the oldest meditative practices, a body scan, is a great way to tap into your body and mentally “clock out” for a few short minutes during the day. Eyes can remain open or closed for this routine, whatever is most comfortable for you!

Relax and take in a few deep cleansing breaths. With your undivided attention towards your feet, feel out the sensations that live there. Wiggle your toes to acknowledge those sensations. Spend a full minute focusing on your feet, toes, ankles… and any feelings that exist there.

Breathe deeply into them and with an exhale – let go of the tension. It’s normal for the mind to try and drift off into other thoughts or emotions during this time, simply take note of them, and then go back to the feet.

Repeat this process moving up the body, from the calves, knees and thighs to the groin, bottom and belly, up through the chest, shoulders and head. Acknowledge your hardworking arms, hands and fingers. For the sake of time, pick two or three spots that require your attention and spend a little time focusing on the sensations that live there.
 

Check out some of these therapeutic office must-haves for the days that need a little bit more you-time.