Meditation
Banish Workday Stress Through Meditation
By Chris Karcher
Jun 23, 2004

Imagine this: It’s 6 a.m., and you’re trying to get ready for work. The dog is barking. The telephone is ringing. The kids are arguing. As you finally drive to the office, you get stuck in a traffic jam and are late to work. By the time you get to your desk, you feel like you’ve already been through a full day of stress, but the daily challenges have just begun.

At work, a customer has a problem that needs your attention immediately, and your supervisor has just assigned you several projects that are all due later that day. In the meantime, your staff has requested a meeting, and you don’t know how you are going to find the time to do everything.

If you are like millions of other people, you probably recognize the above or similar situations in your own life. In fact, it often seems that we never have the time to let go of the stress that bombards us daily. When we begin our day in a stressful state and continue at that same pace throughout the day, we can begin to feel overwhelmed. That’s why it’s important for us to take time out from the never-ending demands and relax and re-center our thoughts.

At some point we all need to break away from mad rush of modern life and regain control, and many people are discovering that meditation is an extremely effective way to accomplish this goal. Meditation can help us get back to the center so that we can determine what is really important, organize our thoughts, and ultimately perform better.

Strategies for Relaxation
One of the most helpful techniques of meditation is called centering. This type of meditation is especially useful because you can experience it throughout the day, whenever you feel your stress level rising. In fact, even a few minutes of centering will help you to maintain your inner sense of calm and serenity throughout the day. And because the technique is not complicated, you can discretely meditate in your office whenever your workday demands begin to overwhelm you.

Centering through meditation is a two-stage process. The first stage is to sit quietly and become aware of the presence of your inner self. This process is sometimes referred to as centering down. The result is that you become aware only of the present moment through quieting the mind, letting go of problems, and releasing distractions. The following steps will guide you.

Stage One

1. Close your office door or go to a quiet location in your office, such as a break room or a supply room. If no quiet place exists within your office, go outside or to your car.

2. Sit in a comfortable position.

3. Select a special phrase or word and repeat it over and over in your mind. Many people use peace, truth, love, or a similar word or phrase. Repeating this word helps you quiet your internal dialogue and become centered.

4. Continue to repeat your special word or phrase silently to yourself, until you reach a state of stillness. Do not concentrate or work at it; just gently repeat it.

Some people like to use a one-syllable word, while others prefer a longer word or short phrase to repeat. You can use the same word or phrase all the time, or you can alter it if you wish. Other people find it helpful to visualize an image instead of repeating a phrase. Experiment and determine what works for you. The intent is to move away from the thoughts and worries that preoccupy you, and to connect with your inner wisdom.

Stage Two

Once you have reached the point where you feel more calm and focused, you can begin the second stage of this meditation technique.

1. To continue centering, relax quietly. Sit in silence in the presence of your inner self.

2. Listen to your inner self, rather than creating a dialogue.

3. If you are struggling with a problem, gently ask for guidance. Then listen for the response.

If your mind wanders, effortlessly return to your special phrase until you once again reach a state of stillness. Realize that as you sit in silence, you will still hear the phone ring and the office chatter. Thoughts will come and go, especially during times of stress. Do not fight them or struggle to make your mind go blank. If a distracting thought is persistent, write it down on a notepad to release it, or think of a visual image, such as a river, to carry it away.

For some people, the effect of centering meditation is dramatic from the start. Others find sitting quietly difficult at first. You will become more comfortable sitting in stillness the more you practice. As you move toward a more complete relaxation, you will find the deep silence to be full and rich. The following suggestions will help you to develop a routine, so that you will be able to meditate daily.

1. Choose a regular time to meditate so that it becomes part of your daily routine. Twenty minutes twice a day—once in the morning before you start your day and again in late afternoon to carry you through the rest of the evening—is a good rule. If you’re at work and can’t meditate for twenty uninterrupted minutes, then a few short five-minute breaks will help you through the day.

2. Experiment to determine what works for you. Some people prefer a longer meditation session at home in the morning and a couple of short five-minute sessions at work. Do what works for you. Remember, any amount of time is better than none.

3. If possible, choose a regular place for meditation. It can be at your desk in your office, in a far corner of the break room, or on an outside park bench. The time and place should be as quiet as possible and free of interruptions. If you stay in the office, tell your co-workers that you’re not accepting calls for the next few minutes. Close your office door if possible. Do what you must to create a quiet place.

For greater relaxation, you can practice centering meditation throughout the day, not just during a regular quiet time. Any time during the day when you begin to feel overwhelmed by pressure, use the centering techniques for a few moments to regain your sense of balance and control. Here’s how:

• Repeat your special phrase as you go about your daily routine, whether you’re driving, attending a meeting, or waiting for a client. This helps you experience a sense of calm and peace and brings you back to center amid external noise and chaos.

• You can use centering meditation for an “emergency fix” as well, which is a quick form of meditation said during times of crises and emotional upsets. Silently repeat your phrase anytime you are emotionally upset. This helps you turn potentially tumultuous experiences into manageable events.

Experience the Benefits of Meditation Today
Every day more and more people are using meditation to obtain the many positive effects that result. So the next time you find yourself thinking that the daily challenges of work are controlling your life, take advantage of the wonderful benefits that meditation can provide. Remember that you do not have to let daily demands and responsibilities overrun your life. When you use meditation to become centered, you will notice a change in yourself. You will gain a sense of peace and tranquility, and will feel more ready than ever to handle tough situations that are a part of modern life.

*Adapted from the book, Relationships of Grace: Spiritual Keys for Creating Loving Relationships, Loving Yourself, and Living with Meaning by Chris Karcher