If a jam-packed week or stressful day is getting the best of you, take a time-out to do a quick meditation. Meditating on your lunch break or even during a 10-minute coffee break can give you the time you need to relax, refocus, and recharge. The meditations below can be done in your office, at your desk, in a quite outdoor space, or even in your car.
 
Deep Breathing Exercises
 
Never underestimate the value of deep breathing. Deep breathing is an excellent meditation if you only have a few minutes to spare, but can also be done for prolonged periods of time. There are several different deep breathing options for you to choose from, but here is one of the most basic:
 

• Find a comfortable and distraction-free place to sit, stand, or lay down—and close your eyes.
• Inhale slowly through your nose for a count of 10 then exhale slowly for a count of 10. If a 10-count is too high, lower your count to a more comfortable number.
• Alternate filling your lungs fully, then exhaling fully. Then fill your belly all the way up with air then exhale fully.
• Repeat for no less than 10 breaths, but feel free to continue for as long as you have to spare.

 
Musical Meditation
 
Musical meditation is also an excellent option when you don’t have much time to spare. Sit, lay, or stand in a comfortable position. Close your eyes and block out any distractions by listening to your musical selection while wearing earbuds or headphones. Don’t just pick any music to meditate to, but something conducive to relaxation such as:
 

• Gregorian chanting
• binary beats
• soothing classical music
• instrumental music
• sounds of nature

 
 
Mini Yoga Session
 
Even if yoga is not part of your weekly workout regimen, a mini yoga session might be just what you need to clear your mind while at work. Not only will yoga help to clear your mind, but it is just the thing to help hardworking nurses and senior care professionals release tension. Familiarize yourself with a couple of yoga poses and stretches, such as sun salutations. Even if you have to revise sun salutations so that you skip the floor work, in as few as 5 minutes, you will feel the tension beginning to melt away.
 

 
These are just a handful of meditations that are perfect for work, but don’t forget that you can do them at home too!