Of course, not everyone believes in the power of meditation, but once converted, the big hurdle is making meditation fit into your schedule. Just the thought of cramming another thing into your day is stress-inducing.
Here's a radical proposal: start your new meditation habit at work. Yup, that work. The office. Busy, stressful, un-meditation-friendly work.
It turns out, the office is actually an ideal place to meditate specifically because of those reasons. To quote one of my favourite films, "The Razor's Edge," in which Bill Murray's character searches for the meaning of life: "It's easy to be a holy man on top of a mountain." It's harder, but more rewarding, to be one in the office.
Not only is work likely one of the major causes of your stress, but it is also a victim of it. A stressed out, unhappy employee is not a productive one. You can counterbalance the negative and even make your office a more peaceful, creative and industrious place with the effect and influence of your meditation practice alone.
Plus, if you're like me, it's hard to fit in meditation or anything else in the busy hum of home, especially with a spouse and children and fewer waking hours to spend with them or on other interests. The solution for me was to practice at work: the place I'm already going five days a week and where meditation is needed most.
It doesn't need to be a big time commitment — 10 to 15 minutes each day is plenty — and even a couple of minutes can be useful. The key is to commit to doing something, otherwise it's not effective. When I lived in San Francisco my apartment was a few blocks from the city's famous Zen Center and I would wake most mornings for the pre-dawn sittings. It was formal, strictly following the Buddhist tradition, right down to which foot you used to enter the room. I loved it and miss it, but never picked it back up because it always seemed too hard to replicate on my own. So that was my challenge — to get back into practice without it being a burden or competing with other priorities.
Find a space
The first person I told of my intention to start meditating at work was the office manager.
"This may be an unusual request," I emailed him, "but I could use your help. I'm looking to find a room in our office without glass, to book for 15 minutes a day, every day. The purpose is to meditate."
Professional but perhaps a bit puzzled, he walked me through a few options in our open-plan office and its meeting rooms with see-through glass walls. We settled on a seldom-used "green room" for talent when the office does studio production. It was perfect: small, quiet, two chairs, no phone. If it's booked, my back-ups include a meeting room with glass just on one side (passers-by see only my back) and a nearby anonymising city park. And if I'm really desperate, I always have that last refuge of privacy: the porcelain sanctuary.
Schedule some time
I book 30 minutes every day though I never use the whole time. Sometimes I'm a little late; I always finish early. Sometimes I need to reschedule for later in the day. But if I can make it, I do. Whatever I'm working on can wait another 10 to 15 minutes without dire consequences. Unless you're an emergency room doctor or caring for young children, the same is probably true at your job. Even if I'm feeling stressed about something I need to get done right away, I always feel better (that is, less stressed) after I breathe.
Keep it simple and easy. Earlier this year, I attended a SXSW talk by Chade-Meng Tan, who teaches mindfulness techniques at Google
. He recommended giving y