Relieve Job Stress with Minute-Meditation Sessions

It's been a long day at work, and you aren't sure if you're going home at 5 pm or 10 pm. There's still work to complete, deadlines to meet, filing to be done, people to contact and endless paperwork. It get can get overwhelming when you don't have time to finish it all. You begin to stress over the work, the people, your future with the company or the future of your own company. You become so upset or stressed you lose your focus to make a good decision.

It's time to stop for a minute. To think, clear your mind and start over. But how do you find the time? You are going to do a minute meditation. In your office, at your desk, on a walk, in your car or in the bathroom. But you must stop so you can begin a project and complete it well.

The minute meditation techniques I have used for a long time are a solution I created to get through the second half of the day at work or even the next 15 minutes at work! It helps to calm your mind and see the work in front of you one piece at a time. You'll be able to complete more work on time with minute meditations than you could have if you spent the minutes stressing over a decision.

1. Find a spot away from everyone. It doesn't matter if everyone is around you and you are sitting at your desk. Your minute of escape will be within yourself. You can also take a break and go to your car or go to the bathroom and sit in an empty stall for one minute.

2. Get comfortable, close your eyes or cover them with something such as a hat or your hands. Simply change your thoughts away from all work. You CAN do this, because when the minute is up the work will still be there so don't worry about forgetting work for one minute.

3. To do so you will start by letting the dark relax your eyes. Feel them relax, feel the air on your face and begin to block the noises one at a time. Just move away from the outside world into your own thoughts.

4. Pick a relaxing moment. When you first lay down in bed at night to sleep or a scene on the beach. Think of yourself in that scene and picture a plate of food. A cool drink of some kind and relaxation. That's all you are going to do for the next 30 seconds.

5. Once relaxed think of the project you need done first. If you think they all need done first you'll have to stop yourself and think of ONE project that needs done first. Envision the next step you need to do to complete the project. Can someone else do it? No? Then you do it. You will not think of other projects until you complete this one.

6. Now what piece of a job can you have someone else do? It doesn't have to be the whole project. You may be stressing over something that will only take 5 minutes of someone else's time. Delegate. Ask for help. Don't be a fool to everyone around you. Be in charge and have confidence they can and will help. Do not accept defeat. Ask before you are sure they will say no. But at least ask!

7. Now again stop and clear your mind. Relax your eyes in the dark. Pick what you will ask for help with and who you will ask. Next pick what you are going to do. Pick only one thing! Not many things. Now go start over again.

When your minute is up you will have a focus for continuing your next step in the project. Ask for help, give instructions and need, then do your own next step. Done! You are able to now continue in a more focused manner. If you feel the stress and confusion returning take another one minute meditation break. You'll feel less tired at the end of the work day even if it ends up longer then normal and you'll be a lot less stressed. You will accomplish more with one minute meditations to keep your focus in a forward motion. Finish the job, impress the boss, get the promotion and share the meditation. Now go to work!