Desk Chair Meditation: Quick Mindfulness at Work

Many professionals spend hours sitting at desks or in meetings, making it essential to find ways to refresh focus during the workday. The desk chair meditation is a simple mindfulness technique you can practice anywhere—no special equipment or quiet space required.

Why Practice Mindfulness at Work?

• Reduces stress and anxiety
• Improves focus and productivity
• Enhances emotional regulation
• Boosts overall well-being

Where to Practice Desk Meditation

You don’t need a literal desk chair—this meditation works in:

• Open offices (find a quiet corner)
• Conference rooms
• Your car during lunch
• Park benches
• Even airplane seats

How to Do the Desk Chair Body Scan Meditation

Follow these simple steps for a quick mindfulness break:

1. Focus on Your Breath
   Begin by noticing the natural rhythm of your breathing.

2. Scan Your Body Gradually

   • Start with the soles of your feet
   • Notice sensations (pressure, warmth, coolness)
   • Move upward: ankles, legs, knees, etc.

3. Observe Without Judgment

   • Don’t analyze sensations—just notice them
   • If your mind wanders, gently return focus

4. Complete the Scan
   Continue until you’ve noticed sensations (or lack thereof) throughout your body.

Tips for Success

• Start small: Even 2-3 minutes helps
• Be consistent: Practice daily for best results
• Don’t force it: Some areas may feel neutral—that’s okay

This technique is adapted from Finding the Space to Lead by Janice Marturano, a practical guide to mindful leadership. By incorporating this quick meditation into your work routine, you can reduce stress and improve mental clarity throughout your day.