Whatever forms of meditation you practice, the most important point is to apply mindfulness continuously, and make a sustained effort. It is unrealistic to expect results from meditation within a short period of time. What is required is continuous sustained effort.- Dalai Lama

Meditation is not a new concept. And it doesn’t necessitate anything you don’t already possess right now.

That’s the beauty and simplicity of meditation: there’s nowhere to go, nothing to own, nothing to lose, and everything to gain by finding calm in the midst of a hectic workday.

Too frequently, we bumble through our days, overwhelmed by demands from our bosses, clients, or schedules, or our cluttered minds.

It’s so easy to get caught up in the hustle and bustle of everyday life that most people forget what it’s like to be aware of their breathing. To be conscious of their own bodies. To simply observe their thoughts as they float by like leaves in a stream.

In both our personal and professional lives, that kind of presence, connection, and sensitivity to our current experience is all too rare. The more we return to that frame of mind, the better we feel, the more clear our thoughts become, and the happier we become.

Discover seven ways to practice mindfulness meditation at work in the list below.

1. For a fast refresher, use a popular meditation app.

There are a multitude of excellent meditation apps to choose from. We recommend trying out a few different free apps until you find one that you like. Headspace is wonderful for learning the basics, and Insight Timer includes a ton of free guided meditations for people of all levels of experience.

2. Take five minutes to count your breaths before tackling your task list.

Even five minutes can make a significant difference in your day. Focusing on the breath is one of the simplest techniques to practice mindfulness meditation.

Place yourself in a comfortable position. Close your eyes for a moment. Take a few natural, even, and rhythmic breaths now. Count one when you take a breath in and two when you take a breath out. Start again at one whenever you’ve reached a count of ten.

This basic meditation practice is ideal for beginners and those who want to improve their focus.

3. Focus on sensations and sounds to help you melt into the present moment.

Turn your attention to the sensations of your body in the chair once you’ve come to a comfortable rest in meditation with your eyes closed and your breath slowing. The weight of your feet on the ground. Bring your attention to the position of your hands on your legs. From head to toe, scan your body, pausing to notice areas of tension and relaxation.

Then, as you sit, direct your attention outward to all the sounds you may hear. Take note of everything that comes into contact with your eardrum. There’s no need to reply or act; you’re simply viewing your experience for these few minutes.

This technique is excellent for unwinding and grounding.

4. By being conscious when eating, you can enhance your lunch experience.

Instead of hurrying through each meal, take your time and enjoy it. Take note of the food’s aroma, appearance, and flavor complexity. Bring your attention to the sensations of chewing and swallowing. Allow yourself to be totally present while eating or conversing.

This form of meditation will assist you in resetting and refocusing for the remainder of the day.

5. Take a trip outside to practice a relaxing walking meditation.

Get out of the office and into your own head. Bring your awareness to your feet, ankles, calves, knees, hamstrings, quadriceps, and hips while standing stationary. Slowly walk to get a sense of how it feels to walk and how many moving elements are involved in each basic step. Bonus points if you can match your breath to each stride.

This sort of active meditation is not only calming, but it can also help you relieve mental and physical strain.

6. Experiment with silent mantra repetition.

Create your own mantra or phrase to repeat during meditation. You can choose something basic like “relax” or “I am here, present, and ready.” After you’ve decided on a mantra to focus on, start repeating it in your head over and over again. Align your sentences with your breath for a rhythmic and steady performance.

This style of meditation can help you prepare for upcoming occasions in which you will be expected to perform at your best.

7. Try a visualization-based meditation to mix things up.

Try imagining something new for a change of pace. It’s as simple as imagining yourself seated next to a stream. Notice how beautiful the crystal blue water is as it runs right to left while you sit by this stream. Visualize an idea of a leaf on the stream as you notice it. As you remain in the quiet presence of observing this scene unfold, watch it float away.

This style of meditation is excellent for re-establishing contact with the present moment. It’s completely fine if there are a lot of leaves on occasion! You’re meditating if you notice them.

That’s the beauty of meditation: there are a million different ways to do it, and none of them are wrong.

At work, press the pause button. Re-establish a connection with your breath. And experience the deep tranquility that comes with getting into contact with the present moment.