The hustle can be overwhelming. Whether you are an entrepreneur or a virtual assistant, working from home or in an office, no one is spared from the occasional stress and fatigue that comes with work. The great news is there is a simple practice that you can do for a few minutes in your life that can change the way you work and improve your life overall. If you’ve never considered meditation before, maybe now is the time to reconsider.

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Meditation is for everyone

The act can seem a little silly and pointless. Sitting for a few moments to “do nothing” seems more anxiety-inducing than it is anxiety-reducing. But what meditation reminds us is, quite simply, to be in the moment.

Whatever type of work, our minds can be overwhelmed, especially at a time where things are always moving and the work never-ending. While technology has helped us achieve more with less time, this can also mean overworking ourselves because we are “doing more” but actually producing less.

What meditation does is to put a little more clarity into our heads. To not think of the past as bleak, and to not imagine the future as crippling. It helps us center ourselves and bring us back to the present.

There is a long list of benefits for meditation even if one does not quite see it at first. It is a skill, and like any skill, it takes time and practice. But once we’ve incorporated it into our daily lives, we will see how it can improve our focus and productivity, to not overreact, and to manage our time and tasks better. We become less prone to stress,

How to start meditating

Find a quiet space at home or at work where you can relax and close your eyes. Allot as few as 4 minutes and as much as 15 minutes when you are starting out and set an alarm. Sit down and get comfortable, but keep a straight back. Close your eyes to avoid being distracted.

Begin by being mindful of your breathing. Inhale and exhale with intent, and focus only on that. If your mind starts to wander, do not be frustrated and just put yourself back into mindful breathing. For some people, it helps to count with every breath. 1, 2, 3, 4, 5 and back to 1 until your alarm goes off.

A good rule is to use the “Body Scan” technique, where you imagine yourself as a scanning machine where you focus on your body from top to bottom as you breathe.

You can also start practicing other mindfulness exercises such as mindful reading, mindful speaking, mindful eating, and mindful walking. Listen instead of just waiting for your turn to speak, read and understand emails and messages instead of being in a hurry to respond or move onto the next task. The goal of meditation is to be able to absorb the present.

Turn it into a habit

Little by little, you will start to notice the effects of meditation in your life. Think of mindfulness as a “focus muscle” that you exercise. You will soon find it easier and easier to do, while also reaping its benefits.

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