Meditation is a widely used therapeutic tool to ease stress, anxiety, depression, addiction, and chronic pain.

Practicing meditation is one of the most efficient ways to guide the mind against all odds. It is an ancient technique to train and calm the mind. There are nine types of meditation:

  • Mindfulness meditation

  • Spiritual meditation

  • Focused meditation

  • Movement meditation

  • Mantra meditation

  • Transcendental meditation

  • Progressive relaxation

  • Loving-kindness meditation

  • Visualization meditation

Mindfulness meditation is different from transcendental meditation, as it does not involves enchanting mantras, etc.

According to the market research firm IBISWorld, meditation in itself is a billion-dollar business now. In this blog, we will discuss a type of meditation gaining more popularity over the years.

What is Mindfulness Meditation?

Mindfulness meditation is a type of meditation that teaches you to be present. It involves techniques including breathing exercises and body scans.

Mindfulness meditation slows down your thoughts, relaxes, and calms your mind by discharging all negative energy from the body. And, helps you enjoy the moment by de-escalating unwelcoming thoughts, stress, and anxiety.

Originating from Buddhist teachings, it has become more prevalent in western countries. It mainly aims to transform corporate lives by making them more aware of their presence.

Also, it allows you to pay attention to your brain health. And combining concentration with awareness; intensifies observational and listening skills.

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Psychologist David Creswell of Health and Human Performance Laboratory at Carnegie Mellon University in Pittsburgh thinks that sitting still and focusing on breathing is the core to mindfulness meditation practices.

He became interested in mindfulness meditation when he first took courses on psychology and Buddhism in high school. Later, he began studying mindfulness meditation in connection with mental health and well-being.

Give yourself time for a guided meditation on mindfulness-based stress reduction methods.

The Importance of Mindfulness Meditation

Mindfulness meditation has been reinvented to deal with the agile 21st-century transformations. Life is changing fast and so are human bonds.

In scientific terms, it allows a break between inflows of stimuli. As a result, it helps you carefully decide how to act rather than react reflexively with deep-rooted behaviors.

Thus,it counterbalances the digital-age challenges like overthinking and constant distractions.

Related: 105 Mindfulness Quotes For Employees Health And Wellness

Mindfulness meditation helps employees focus on immediate tasks, manages stress levels, and allows them to remain thoughtful throughout the day.
On an organizational level, it reduces burnout and increases trust in leadership, and boosts employee engagement.


Why to Practice?

As we know, mindfulness values the passive and receptive part of our existence that we often undervalue. It prepares us to live a life with less stress and anxiety.

Clinical practitioners have suggested that mindfulness meditation practices bring about positive physical and psychological changes. It can enhance self-knowledge and self-referential processes.

Practicing mindfulness meditation transforms socio-psychological functioning for better at both quantitative and qualitative levels. It aims to bounce you back to a joyful state of mind.

The goal of mindful meditation is to make you pay attention to the here and now without judgments. Easier said than done, we know.

Be mindful of your activities, like walking, listening, eating habits, love, and kindness, add them into your everyday routine.

Here are 6 toxic habits that you need to fix today by practicing mindfulness meditation:

  • Social media addiction

  • Stressing about work

  • Passing prejudgements

  • Social withdrawal ( connect to your colleagues and friends through calls, texts, FaceTime, Skype, etc.)

  • Denying self-care

  • Unhealthy diet

Also Read: 8 Surprising Benefits Of Introducing Meditation At Work

Five accessible Mindfulness Meditation Practices to Start Today :

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  • Get yourself out in nature and focus on your breathing. Close your eyes. Inhale for 10 counts, then hold your breath for the same counts. Exhale slowly and repeat 8 times.

  • Sit comfortably in a silent space. Slowly keep your arms at your side. Get your mind to remove all kinds of distractions, including phones. Close your eyes for 7 mins and indulge in mindfulness meditation.

  • Before and after work hours- Taking long breaths during stress also eases the body and mind. Pause, relax, and exhale at least five times a day or during work hours. Enjoy the positive mental and physical sensation.

  • A 15 minutes of yoga 4 times a week will make your mind and body flexible and active. It will improve body posture and breathing patterns. You can also use meditation apps or listen to meditation podcasts to relax.

  • Get yourself a corner with your favorite things like books or plants. (Preferably snake plants) Infuse into the room aromatic incense sticks or candles. Put on some slow music, improve your posture. Take a deep breath and gently return to the moment.

To know about Zen Practices at Office Read this article!

Why Encourage Mindfulness Meditation at Work?

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Keeping employees motivated has become the most significant challenge today.

The pandemic has caused uncertainty about physical health and mental health as well. As, threatens social, economic, and psychological security.

During Covid-19, it has become vital to keep your remote employees engaged and motivated. Anxiousiousness, fearfulness, and frustration are normal for any person during these times.

Introducing mindfulness meditation into the workplace culture will help your employees keep home and work-life intact.

According to Petra Martin, who handles leadership development at Bosch Automotive Electronics, "mindfulness is an essential lever to shift from a culture of control to a culture of trust. Communication has changed since we introduced our mindfulness meditation to more than 1,000 leaders in the organization."

Here is the list of all the leading companies that encourage on-job meditation:

  • Apple
  • Prentice-Hall Publishing
  • Google
  • Nike
  • AOL Time Warner
  • McKinsey & Co.
  • Yahoo!
  • Deutsche Bank.

"For many managers, it has become the new normal to open meetings with short meditations," says Peter Bostelmann , the director of SAP's global mindfulness practice. SAP has incorporated it as an essential ingredient of their corporate life.

More than 6,000 employees have taken mindfulness meditation courses. Results showed increased well-being and creativity among the employees.

Similarly, companies can arrange mindfulness meditation training during work hours or multi-week challenges. They can also introduce "micro-practices" to keep employees rejuvenated.

Mindfulness meditation prompts significant improvements to leadership trust indices and employee engagement. And, also upskills behavioral health and promotes healthier brain functioning.

Practice physical activities once a day. Get in touch with nature, like gardening, walking, etc. Doing so will help cleanse all negative thoughts and emotions.

Let's discuss the Benefits for Employees:

“The present moment is filled with joy and happiness. If you are attentive, you will see it.”― Thich Nhat Hanh
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1. It makes employees better performers at work

Mindfulness meditation acts as a guide to the brain. It adds consistency and discipline to your work.

Also, makes employees more productive at work.

2. Improves cognition

Mindfulness meditation strengthens the problem-solving and decision-making capabilities of employees. It also allows critical thinking and improves crisis management skills.

Related: 7 Most Critical HR Skills and Competencies

3. Emotional Validation

Emotional validation is the process of undersatnding, expressing,and accepting other person's emotions. So, mindfulness meditation helps you develop the skill. It makes you honest and acknowledge co-worker's opinions. Also, teaches self-worth and the importance of nurturing new ideas.

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4. Group meditation at work

Group meditation can be helpful for everyone at office. It leads to better team collaboration, strength and also improve the work environment.

Every office must create a green space or relaxing corners for employees.

Read more about creating such a space: Improving Employee Wellbeing with a Biophilic Design

5. Intellectual wellness

Employees need to be creative as well as innovative. Mindfulness meditation makes employees intellectually thriving to discover new skills and potential every day.

Beyond over workloads and tension- time to give your employees the power to focus on the present moment, find happiness, and create healthy habits to stay positive.

Also Read: 12 Brilliant Benefits of Reading on Employee Wellness and Performance at work

6. Emotional resilience

Emotional resilience is about calming your mind after the turbulence of a negative experience. Employees must adapt emotional resilience at work to learn better. Mindfulness meditation makes an more individual resilient to emotions.

7. Positive thinking at work

Mindfulness programs or meditation sessions can amplify positive thinking at work. Positive thinking eliminates unhealthy thoughts. It only brings optimism among co-workers and helps them become better performers.

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8. Empathy

Employers need to encourage empathy in the workplace. Empathy in a workplace shows compassion among teammates. A mindful workplace, always appreciate, empathize, and belief in healthy practices.

9. Eliminates social challenges at the workplace

An ethical workplace celebrates and promotes unity and diversity.

It tend to develops the feeling of togetherness, that can be also bought by practicing mindfulness exercises at work. It develops trust and cooperation among co-workers and builds a healthy workplace.

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10. Other Benefits

Other benefits encompasses employee retention and reduces both absenteeism and presenteeism at work. Mindfulness meditation allows employees to stay focused and active all day at work.

Also Read: How Employers Can Promote Mindfulness In The Workplace


Mindfulness meditation is the lifeblood for thriving employees. By giving teams what they require to perform better will positively impact the workplace. Creating an environment that feeds healthy minds and fuels innovation will retain talent for years to come.

When teams are placed under high amounts of stress, they must be encouraged to perform meditation. Psychological safety brings out stronger team identities. Encouraging mindfulness meditation will result in better team collaboration, shared goals and values, trust, and cohesiveness.

This article is written by Parismita Goswami who is a content writer and marketer at Vantage Circle. A feverish poet and cinephile with an intense taste for music, specifically rock, she has the heart of an explorer, learner, and is a lover of the Himalayas. To get in touch, reach out to