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Do you know what Oprah has in common with Steve Jobs or Bill Ford, the Executive Chairman of Ford Motor Company? Yes, they are all incredibly successful people, leaders of multi-billion dollars companies, but that is not all they have in common. They all have a secret—the same secret it turns out—that has made them grew as a person, built a successful company, and at the same time helped them get through the tough times.What is this secret?

It’s called meditation.

Many people used to think of meditation as the latest form of mumbo jumbo.Originating back to 1500 to 1000 BC in Ancient India, meditation could seem obscure and out of this world. But today,this paradigm has shifted. Numerous studies in neuroscience and psychology have been done, proving the benefits of meditation. It is now recognized as a form of cognitive therapy, which is widely used as a hands-on, practical approach to problem solving.

That is exactly what you need, isn’t it? Your day at work is all about problem solving. Not only that, meditation can help to reduce stress, fight depression and anxiety, and improve your performance. Nearly 48% employees say they feel so stressed that it impacts both their personal and professional life, yet many never do anything to relieve it [1]. They say they don’t have time to do much else because they are so busy working.

Actually, therein lies the answer. With people spending most of their waking hours at work, where else can be the best place to meditate? Here’s how you can be the best version of yourself in just 15 minutes.

Meditation Girl

#1. Breathe

The key to proper meditation is attention to breathing, bodily sensations, and mental relaxation. Focusing on a single sensation can help steady a busy mind [2].

What You Need

  • A space where you won’t be bothered, such as in the shower, in the train to work, or in your office
  • Five minutes, or 1 minute every 90 minutes for 5 times

What To Do

  1. Make sure you are comfortable
  2. Close your eyes
  3. Take a deep, even breath
  4. Hold for 2 seconds
  5. Exhale slowly through your mouth
  6. Focus on your breathing. If your mind starts to wander, don’t panic. It’s natural—just gently redirect your thoughts back to your breathing
  7. At the end of the session, gradually bring your mind back to the room

Benefits

  • Increased calmness and control
  • Improved relaxation
  • Reducing stress
  • Reducing blood pressure

#2. Eat and Drink Properly

Chewing 30 times before swallowing isn’t just good for your digestion, but also for your soul.

What You Need

  • Have a drink once every hour
  • A proper time to have a meal alone

What To Do

  1. Pay attention to what you’re about to eat—colors, shape, smell
  2. The point is to eat and drink slowly, so take a bite or a sip, observe the texture and savor that taste in your mouth
  3. Swallow, and repeat

Benefits

  • Reduced stress
  • Improved digestive functions
  • Prevents overeating and weight gain
  • The human body is more than 60% water, so drinking regularly replenishes body’s natural needs and helps it perform optimally
  • Provides a meditative experience by appreciating and focusing on small things

#3.Scan Your Body

A body scan means to be mindful of your body. You don’t need to be fit or in shape to do this. You only need to be you.

What You Need

What To Do

  1. Make sure you’re sitting or lying down comfortably
  2. Close your eyes. You can start from your head or your toe—your choice. Once you’re ready, bring your attention to that spot
  3. Feel any sensations that is happening on your body while slowly moving your awareness upward or downward

Benefits

  • Get more in touch with your body
  • Releasing pent-up emotion
  • Removing yourself from hectic work environment
  • Letting go of stress and demands

#4. Be Positive and Acknowledge Happiness

Meditation is about being present in the current moment you’re in and experiencing all the feelings and sensation happening. Focusing on the positive feelings will help you fight anxiety and depression, and be generally happier.

What You Need

  • A few minutes daily

What To Do

  1. Smile at your colleagues
  2. Send your loved ones positive texts
  3. When you feel joy, stop to acknowledge it or even write it down

Benefits

  • Greater feelings of satisfaction, up to two weeks [1]
  • Reduced depressive symptoms

#5.Declutter Your Workspace

Clean workspace promotes clean mind. Clean mind promotes productiveness.

What You Need

  • Various organisers: binders, electrical organisers, etc.
  • Shelves and storage

What To Do

  1. Untangle all your power cords and organise them neatly
  2. Manage all your papers and archive them into drawers or shelves
  3. Collect all your pens and staplers into one space

Benefits

  • Increased productivity
  • Reduced stress and anxiety
  • Promotes self-satisfaction

If you look at all the tips above, none of them last more than 5 minutes at a time. They really don’t take much of your time. It’s important to follow through with these practices every day and make a habit out of it. Make the time—don’t make excuses. Can you imagine how busy Oprah must be? Yet she makes time to meditate, and see how successful she turns out to be. That can be you. So start now. Get a meditation buddy if you feel it can help you keep the schedule. Help yourself be the best version you can be.