Boosting Productivity and Well-being: Incorporating Short Meditations into Your Workday

Ways meditation is beneficial to professionals and practical ideas and resources to integrate short meditations into your daily routine.

We've all had those days when it feels like there's no time for a breather. Short meditations, as brief as a few minutes, act as an oasis in your hectic schedule, providing a much-needed moment of respite and have some incredible benefits.

Incorporating short meditations into your workday can bring numerous benefits, including increased focus, reduced stress, and enhanced well-being.

What are the Benefits of Squeezing in Short Meditations During Your Workday?

Enhanced Focus and Concentration

    Meditation has been shown to improve attention span and concentration. Taking a few minutes to clear your mind can lead to increased productivity and better decision-making throughout the day.

    Stress Reduction

    Work-related stress is a common issue, but short meditations can serve as effective stress management tools. By cultivating mindfulness, individuals can better navigate challenges and maintain a sense of calm under pressure.

    Increased Creativity

    Meditation encourages divergent thinking and enhances creativity. Incorporating mindfulness into your work routine may lead to new perspectives and innovative problem-solving.

    Emotional Well-being & Improved Emotional Intelligence 

    Regular meditation is linked to improved emotional well-being. By taking a few minutes to focus on your breath or practice gratitude, you can create a positive mindset that lasts throughout the day.

    Short meditations foster emotional intelligence by helping you become more aware of your own feelings and those of others. This heightened self-awareness is invaluable in professional and personal relationships.

    The List Goes On Including...

    • increased energy levels when you're feeling drained
    • help with transitioning from work to your personal life, and with improving work-life balance
    • reducing the risk of injury by relieving muscle tension and discomfort

    Practical Ideas for Incorporating Meditation

    Start Your Day Mindfully

    Begin your workday with a short meditation to set a positive tone. Use apps like Headspace or Calm for guided sessions tailored to your needs, whether it's reducing anxiety or boosting energy.

    Micro-break Meditations

    Schedule short meditation breaks between tasks. Use these moments to breathe deeply, stretch, or practice mindfulness. Websites like offer quick, no-frills breaks.

    Mindful Lunch Breaks

    Instead of working through lunch, take a break to enjoy your meal mindfully. Focus on the taste and texture of your food, and take a few minutes for a short meditation to recharge for the afternoon.

    Breathing Exercises

    Integrate simple breathing exercises into your work routine. Set reminders to practice deep, intentional breathing for a few minutes. Tools like the Breathe app on Apple devices can guide you through breathwork exercises.

    Desk Yoga and Stretching

    Combine meditation with movement by incorporating desk yoga or stretching. Gentle exercises can help release tension and promote relaxation. Apps like Yoga for Beginners or Desk Yogi provide easy-to-follow routines.

    Resources for Workplace Meditation

    Mobile Apps

    • Insight Timer: Vast library of guided meditations and music for a variety of purposes.
    • Headspace: Offers guided meditations and mindfulness exercises.
    • Calm: Provides a variety of meditation sessions, sleep stories, and music for relaxation.
    • Simple Habit: Offers short meditations for busy schedules.


    • Insight Timer: Also offers an online platform with a library of guided meditations and music.
    • A simple tool for taking short meditation breaks.


    • The Mindful Minute: Offers short daily meditations led by Meryl Arnett.
    • Daily Meditation Podcast: Provides daily guided meditations for different themes.

    Incorporating easy and quick meditations into your daily routine doesn't require hours of your time or fancy equipment.   Finding moments of mindfulness amidst your busy schedule can lead to a more balanced and fulfilling work experience and overall well-being.  Experiment with different approaches and resources to discover what works best for you, and enjoy the positive impact on your professional and personal life.

    Have Support From Your Own Team to Keep you Healthy and Balanced

    It helps to have regular discussions with your colleagues and friends and even make commitment to efforts to remain healthy and balanced.  Being part of an Investors Network Community INC Mastermind Program is a great source for that community of support. Feel free to contact Katy who can answer your questions so you can see if it's a good fit for you.

    A Mastermind group is one of the most valuable additions for your toolbox to help you achieve the life of your dreams.  

    Katy Fleming, Director can be reached by email at  If you'd like to schedule a brief call so I can answer your questions about the INC Mastermind Program, or discuss ways I might help you reach your goals, click on the following CALENDAR LINK.

    Categories: : productivity, stress management, success habits