Meditation guided routines generally last at least twenty minutes, though some are much longer. There are moments throughout the day where you might need a quick dose of the relaxed, centered feeling that you get after meditating. Maybe your work stress is even more intense than usual. While you will not likely have the time for a full meditation cycle at work, there are some good tips to try out when you find a spare moment on the job.Breathing exercises are a good way to work out some of the kinks of stress, and they can be very quick and quiet, so much so that you might barely have to set aside any spare time at all to do some. You can do them in just about any posture (sitting, standing, etc.), so breathing exercises can go by practically unnoticed. Breathe deeply, and feel the air as it fills your lungs. Think of the oxygen nurturing your body deep down in the pits of your stomach and throughout your bloodstream. Keep your eyes open, and either focus them on a specific place or thing, or keep them blank and unfocused. Try not to let them wander, as that can be distracting. This breathing exercise is a mild form of meditation that you can do in a pinch. Just as with a more formal meditation, thoughts will pop into your head as you breathe, but just concentrate and push them away.When you have a little more time to spare, do the breathing exercise as described above, but add some more meditation touches to it. While breathing, tell your brain to relax your body. You can start at the top of the head, closest to your brain, and work your mental relaxation down to your toes and the bottoms of your feet. You might want to try this short exercise during your lunch break, as this replenishing session should take so little time that you will have plenty of time to eat.When working on the breathing meditation exercise alone, or incorporating the mental relaxation technique, deliberately allow your mind activity to return to normal. Let your thoughts come rushing back to your quieted head after you finish meditating as you repeat some positive affirmations, list your goals, or cite areas you want to improve. Pause on each affirmation and let the weight of these words sink in so that they really matter, which will increase the strength of your efforts to become more meditation guided.
