Meditation Strategy to Promote Job Performance

3 tips for improving your time on the job with meditation

Scientific studies are constantly revealing the benefits of meditation. It has long been accepted that meditation can improve health and reduce stress levels, but now it's also understood that meditation can affect mental abilities and attention spans, and even enhance job performance. Here’s how you can improve your performance at the workplace using simple meditation techniques.

Step 1: Design a realistic meditation schedule

You don’t have to turn into a meditation guru or spend as many hours in meditation as you do in sleep. But, since you do know yourself better than anyone else, you know what times of day are your best times to meditate. For most people, meditating in the morning before work may help them focus throughout the day. If you feel like you need to get back in touch with yourself and your thoughts in the middle of the day, you might try meditating at lunchtime for a little zen break from the daily grind. Meditating before bedtime can often help serve as a cool-down period leading into a restful night's sleep.

Meditating at regular intervals improves your health and immune system, and helps you focus, according to The Meditation Foundation, an organization dedicated to educating people about meditation and promoting its practice. For these reasons, meditation may cut down on absenteeism and tardiness at work. Being there is part of the battle. If you're sick or late all the time, your reputation and work relationships will suffer.

Step 2: Research what type of meditation you want to practice

There are different types of meditation. Mayo Clinic describes "mantra meditation," in which you meditate on a word or phrase that is continuously repeated in your mind to help you focus and eliminate mental distractions. This mantra could be job-related; a word of encouragement, or something that might boost your confidence or bring you a deep sense of calm.

Or you may choose to practice "mindfulness meditation," where subjects focus on their breath, objectively take note of their thoughts and focus on the experience of meditation itself. This form of meditation might increase your creativity.

There is also "empty-mind meditation," which involves clearing the mind of all thought — it's like giving your brain a little vacation. Once your mind's had a breather, you may find that you've cultivated a greater capacity to focus on the task at hand, according to a 1999 study published in Mental Health, Religion & Culture, which showed that study participants who meditated had increased ability to sustain concentration.

After you've experimented with several different techniques, you'll have an idea which style (or styles) of meditation can best aid your performance at work.

Step 3: Expect to see results

As mentioned previously, meditation may enhance your job performance by fostering your creativity and attention span. Additionally, you may find it easier to live in the present and be content with your current position. Since your mind will be more free of clutter and distracting thoughts, you will be able to see your job through new eyes. This ability to see things as they truly are will enable you to more readily identify opportunities for growth and promotion. Not only will it help you move your own career along, but it may also give you the ability to identify others' strengths and empower co-workers to move in the direction of their dreams too.

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