The UK Careers Fair logo
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
HomeAbout2025 ScheduleEventsNewsJobsLondon
Exhibit With UsBook A Stand
Contact Us
Lifestyle
5 min read

How to Meditate at your Desk: A Guide for Beginners

We’ve all heard of the benefits of meditation. But what are the best ways to meditate at your desk? Here are some tips on how to get started.
Written by
Cristina Pucci
Guest Post
Published on
September 27, 2022

Meditation has been a health practice for thousands of years, and it is one that many people across cultures have taken up in their own lives.

Perhaps some of us may be too busy with our 9-to-5 jobs or studying hard for exams. However, there can still be time set aside every day just before lunchtime when we could sit down and meditate for just a few minutes.

You don’t need to have a dedicated room to be able to meditate. In fact, you can even do it while sitting at your desk.

So, let’s look at how to meditate at your desk.

What Are The Benefits of Meditation?

There are many benefits to meditation, both mental and physical. These benefits include decreased anxiety and stress, increased focus and attention span, improved cognitive functioning, compassion and responsiveness, and much more.

In addition to the personal benefits that come with meditation, there are also workplace benefits to consider. For example, meditation can help employees feel more calm and relaxed, which leads to less burnout.

How to Meditate at Your Desk

When it comes to meditating, many people think that they have to go somewhere special in order to do it- like a park, the beach, or a quiet room in your house. However, meditating at your desk is totally feasible.

Here are 2 meditation techniques you can do at your desk:

Body Scan Meditation
  1. Close your eyes and put your focus on your feet
  2. Breath in and out while pretending that all you can feel is your feet. Do so for 1 minute
  3. Begin to move your focus away from your feet and onto your calves, knees, thighs, belly, chest, and so on, all the way up to your forehead
  4. Each time you move up, pretend that you can only feel that specific body part, doing so for 1 minute
Calming Visualisation
  1. Think of a place that makes you feel safe
  2. Relax and begin to take some deep breaths
  3. Now visualise that safe place right in front of you and continue to breathe in and out throughout the visualisation

No matter how experienced you are in meditation, you must remember that it's important not to force anything.

If you find your mind wandering, simply bring your attention back to your breath or mantra without judging yourself.

Over time, you'll likely find that meditating at work becomes easier and more natural. And who knows? You might even begin looking forward to those few minutes of peace and quiet!

How to Focus During Meditation

There is no one answer to this question as each person's meditation practice will be different. However, some tips to focus on during meditation include:

- Finding a comfortable position

- Taking deep breaths

- Focusing on a mantra or a certain word or sound

- Visualising a peaceful scene

Conclusion

Meditating can be an excellent tool for increasing productivity and focusing on your work. Knowing how to meditate at your desk will enable you to do so regardless of the distractions surrounding you!

Meditation is all about spending time in the present moment, so it's important to learn how to keep distractions away from you during your practice.

Try to meditate first thing in the morning to help start your day off right, and take a few minutes out of your lunch break to clear your mind and relax

Weekly newsletter
Sign up to our newsletter to keep updated with the latest insights for the freshest trends and know-how in the career realm.
By submitting, you are agreeing to receive our weekly newsletter. You can unsubscribe at any time if you no longer wish to receive these updates.
Read about our privacy policy.
Thank you! You're now subscribed to the latest news from The UK Careers Fair.
Oops! Something went wrong while submitting the form.

Latest News

Dive into our latest insights for the freshest trends and know-how in the career realm, updated daily.
Press

Upcoming Events this April

The UK Careers Fair
|
Editorial Team
March 31, 2025
5 min read
Press

Upcoming Events: 24th - 30th March

The UK Careers Fair
|
Editorial Team
March 24, 2025
5 min read
Press

Events This Week: 17th - 23rd March

The UK Careers Fair
|
Editorial Team
March 19, 2025
5 min read

Upcoming Events

Check out our full and comprehensive list of upcoming events.

Portsmouth Careers Fair
April 2, 2025
Edinburgh Careers Fair
April 3, 2025
Canterbury Careers Fair
April 4, 2025
Glasgow Careers Fair
April 4, 2025
Wrexham Careers Fair
April 10, 2025
Bristol Careers Fair
April 11, 2025
Coventry Careers Fair
April 11, 2025
Belfast Careers Fair
April 11, 2025
Manchester Careers Fair
April 30, 2025
Hastings Careers Fair
April 30, 2025
Exeter Careers Fair
August 1, 2025
Blackpool Careers Fair
August 6, 2025
Inverness Careers Fair
August 6, 2025
Wigan Careers Fair
August 7, 2025
Southampton Careers Fair
August 8, 2025
Reading Careers Fair
August 13, 2025
Leicester Careers Fair
August 13, 2025
Cheltenham & Gloucester Careers Fair
August 14, 2025
Wakefield Careers Fair
August 14, 2025
Cambridge Careers Fair
August 15, 2025
Carlisle Careers Fair
August 20, 2025
Brighton Careers Fair
August 20, 2025
Blackburn Careers Fair
August 21, 2025
Wolverhampton Careers Fair
August 22, 2025
Milton Keynes Careers Fair
August 27, 2025
Durham Careers Fair
August 27, 2025
Loughborough Careers Fair
August 27, 2025
 TAKE ME THERE