Did you know that just 30 minutes of meditation a day can significantly reduce anxiety and depression? Simply adding mindfulness to your routine can give you long term benefits.

The Buddhist practice of mindful meditation can help with anxiety and depression as well as stress caused by your experience in the workplace.

Some people think that meditation is a practice to sit quietly and try not to think of anything, but that’s not entirely true. Mindfulness meditation works best in 30-minute intervals where you train your mind to focus on feelings and thoughts but avoiding internal judgement. It’s easy to get caught in a trap of second guessing, so this allows you to just experience being.

Here are 6 steps to start a daily meditation practice.

  1. Create a space. Find a space that is separate from daily distractions. It should be comfortable and feel calm. Keep pets and children out of the space.
  2. Start slow. You can start with only 5 or 10 minutes a day to start building the habit. Slowly work your way up to a half an hour or more in a session.
  3. Focus on your posture. If you’re in a chair, sit with your back straight and your feet flat on the floor. If you’d rather be on the ground, sit with your legs crossed and focus on keeping your spine straight. You can also lay flat.
  4. Don’t close your eyes. You don’t want to sleep, so don’t close your eyes. Relax your gaze to fall in front of you. Don’t focus on anything, just let yourself be.
  5. Breathe naturally. There are other meditation traditions that encourage you focus on your breathing, but that’s not the case with mindfulness. Just breathe normally.
  6. Acknowledge your thoughts. Mindfulness is allowing yourself to be present with your thoughts. Let them happen and acknowledge their importance. Don’t dwell on them. Promise yourself that you can come back to them later.

Do you think mindfulness meditation could help with your overall well-being? Contact the recruiters at Fortus Healthcare Solutions to incorporate less stress in your job search.

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