4 Ways To Meditate At Work!

Ways To Meditate At Work!

Hello All!!!

Work life can get hectic. You might have an ever-growing to-do list and your boss may be handing you project after project. It can get too overwhelming and make you desperate for a moment of peace.

Now meditating at office is not easy! But when you do it even for just 2 minutes, you can increase your productivity and concentration. It is said to boost your mood, reduce stress and anxiety.

Here are Ways To Meditate At Work!

1) Listening to binaural beats

health benefits of music.2

You can listen to binaural sounds while working or during your break. Now, what are binaural beats? They are two tones having slightly different frequencies. One is played in the right ear and another is played in the left.

Neuroscientists say that just one session of binaural betas can help attention, memory, stress, pain, headaches and migraines.

When you listen to sounds that are of different frequencies, your brain combines both and levels them out. For instance when your left ear hears a 100 Hz frequency and the right one 10Hz, the brain perceives a sound of 90Hz. This can put you in a deep focused and meditative state.

The same happens when you hear the sounds of nature like different frequencies of birds chirping or the sound of the waves. It has a calming effect on your mind.

Simply plug in your earphones and listen to binaural beats to feel relaxed.

2) Practicing Samatha meditation

Also called as ‘calming meditation’, Samatha meditation improves focus and improves productivity. Take a few minutes from your work and stare at an inanimate object for 2 to 5 mins.

Focus on the rise and fall of your breath. When you feel distracted by an external noise, bring your attention back to your breathing. Though practiced with closed eyes, it can be done with eyes open too at your desk.

3) Meditating in your car

Find a moment of silence in your car as you are less likely to get interrupted there. Start meditating in your car to calm down your monkey mind. You can listen to binaural beats or do samatha meditation. Another option is to sit in silence and pay attention to the rise and fall of your breath.

4) Making most of a moment alone

Are your colleagues in a meeting or are away for lunch? This is the best time for you to connect with your breathing. You can either keep your eyes closed or open and focus on at least 10 inhalations and exhalations.

It is also a good opportunity to shut your eyes and find out how you are feeling presently. There may be mental chatter or thoughts that distract you. However, you need to remind yourself that this moment of peace is to focus on yourself.

Convince your office management

ways to meditate at work

If your office does not allow these meditative breaks, why don’t you tell the management to think it over and make the entire office meditate at a certain time of the day? Tell them that this way the performance of the employees will improve significantly.

Wish you all the very best with your meditation! Discover a less stressed out and rejuvenated you with the helps of the above ways to meditate at work!

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How High-Intensity Interval Training Can Start with Walking

You’ve probably heard about the amazing benefits of high-intensity interval training — notably: faster fat burning and increased calorie burn both during your workout and for hours after. But the simple fact is that some of the exercises typically used in HIIT (think: burpees, squat thrusts, etc.) can be tough to perform correctly at high speeds, especially if you’re new to exercise, returning after a long hiatus or need to stay low impact for your joints.

The good news is that a recent study found that the best way to get started with HIIT is by walking. A focused power walk is one of the simplest and most practical ways to incorporate this type of interval work into your regular exercise program.

To help you get started, here’s an outline for a program you can try on your next walk. This works well both outdoors or on the treadmill.


As you build your fitness level, try shortening the length of your steady pace intervals and working at a higher intensity for longer periods of time. (Feel free to adjust the length of your intervals as needed.) If, for example, you aren’t able to fully catch your breath during your recovery period, you may need to take more time in between your work intervals as you boost your stamina.

Warmup (3 minutes): Walk at an easy, comfortable pace

Interval set (5 reps):

  • Steady state (3 minutes): Walk briskly, enough that your breathing is elevated, but you can still talk easily.
  • High-intensity (1 minute): Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
  • Recovery (1 minute): Walk at a comfortable pace, and focus on catching your breath.

Cooldown (2 minutes): Continue to walk at an easy, comfortable pace. (Maybe add a few stretches.)


Looking for additional options for low-impact HIIT? Don’t miss our “30-Minute Low Impact HIIT” session included in our “Walk On: 21 Day Weight Loss Plan” program! It’s the perfect place to get started with HIIT, and the walking-based workout includes options to help you advance your intensity level once you get fitter.


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5 Steps to the Perfect, Crisp Mason Jar Salad

As it turns out, leafy green salads travel way better than you might think. They pack quite well for long flights, lunch or as leftovers for a later meal. But keeping your leafy greens bright, delicious and fresh does take planning. Here are our quick tips for packing the perfect (non-soggy) salad:


Canning jars hold salads beautifully, but wide-mouthed jars are easiest to pack and shake your salad. Pint-sized jars are great for smaller side salads, but larger quart-sized or 2-quart sized jars are handy for dinner salads. You’ll likely want two quart-sized jars if you’re taking a salad to a potluck.



The greens are the foundation of your salad, and like any meal, you want to start with a solid base. For salads that travel and keep well on the go, choose the darkest, deepest leafy greens you can find. Kale and collard greens are best, followed by spinach and arugula, then delicate spring greens.


When you make a healthy salad at home, your inclination is to mix it all up and eat it. But all of that changes when you’re packing salads to go. Instead of pre-mixing, start packing your salad by placing the dressing alone in the bottom. Then, pack your salad in layers starting with the heaviest and most non-absorbent ingredients (grains and meat) at the bottom. Work your way up through the lighter ingredients (fresh vegetables), placing the delicate greens on top. This layering system will protect your greens from the dressing until you’re ready to shake it up and enjoy. For ease of mixing, leave a little space at the top of the jar.


With the lid sealed, Mason jar salads  keep for up to five days in the fridge. If you’re making a salad that includes more perishable ingredients like avocados, tomatoes, chicken or hard-boiled eggs, you’ll want to wait until the day you eat the salad to add these ingredients.


When you’re ready to enjoy your salad, simply shake the jar vigorously to incorporate the ingredients. They’ll get pretty compact in there. Pour salad into a bowl and toss gently with your fork to be sure everything is well combined.




  • 1–4 tablespoons salad dressing
  • Mix of raw and cooked vegetables, fresh and dried fruit, nuts, cheese and other salad ingredients
  • Salad greens


  • Wide-mouth canning jars with tight-fitting lids:
    • Pint jars for side salads, quart jars for individual, meal-sized salads, quart jars (or larger) for multiple servings
  • Large bowl for serving


  1. Pour salad dressing in the bottom of the jar. How much you use depends on the size of the salad. Add any hard-chopped vegetables: carrots, cucumbers, beets, and so on. Next, add beans, grains or pasta, like chickpeas, black beans, cooked barley or quinoa, as well as any crunchy nuts or seeds.
  2. For same-day salads, add protein like crumbled cheese, meat or eggs. For make-ahead salads, add these ingredients to the top of the jar the day you plan to eat your salad.
  3. Next, add softer, more perishable ingredients like avocados, tomatoes, diced apricots or berries. Similar to the proteins, add these now if you’ll be eating your salad within the day. If you’re preparing salad for later in the week, wait until the day you plan to eat the salad.
  4. Fill the rest of the jar with chopped salad greens.
  5. Screw on the lid and refrigerate up to five days (or until lunchtime). When you’re ready to eat, unscrew the lid and shake the salad ingredients into the bowl. This shake is typically enough to mix the salad with the dressing, but a good toss with your fork won’t hurt.

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Clarifying the Butter Fat From the Facts

In case you haven’t heard: Butter is amazing.

In this hyper-conscious, borderline spiritual time of eating local foods with buzzwords like “artisan” and “hand-crafted” on every label, it makes sense we’d return to eating the kind of butter our great-grandmothers churned in buckets. It’s thick, pale yellow, has the texture of … well, butter. It is nothing short of spectacular.

“Butter is the best,” says Jessica Sullivan, chef instructor at San Francisco Cooking School. “It piques all of your senses when you eat it. But like all good stuff, it’s about moderation.”

In the ‘70s, people associated a link to foods high in saturated fat as the cause of high cholesterol and heart disease, and experts touted a low-fat diet as the only way to stay lean and healthy. Over the next four decades, the opposite proved true as the rates of obesity and diabetes surged. In 2016, an article in the Journal of the American Medical Association said definitively that the low-fat/high-carb diet that Americans had been advised to eat for the last 40 years was wrong. Even harder to swallow, the things we had been substituting for butter were actually worse for us.  

“People thought margarine was ‘better’ because it had trans fats—liquid oils that are processed to make them solid—and no cholesterol,” said Wanda Siu-Chan, RD. “We now know trans fats are even worse than saturated fats, and the amount of cholesterol we eat has little effect on the cholesterol level in our blood.”

This means that butter is back in style. A diet with a moderate amount of fat — and we’re talking real fat, the yummy, creamy, incredibly delicious kind — is actually the healthier choice.


Butter has no mysterious ingredients. Unlike margarine, there’s no processing or funky additives involved in its production. Let’s be clear, butter won’t ever be considered a “health food,” but that doesn’t mean it’s completely unhealthy. Butter naturally contains small amounts of minerals and fat-soluble vitamins like A, D, E and K, as well as a touch of iodine, potassium and calcium. But it’s still a fat and therefore highly caloric.

“I don’t believe we should eat foods only because of their nutrition,” says Siu-Chan. “Food should also taste good and satisfy the soul. That doesn’t mean that you should have three scoops of butter on your baked potato or pancakes, but a small amount of butter for flavor goes a long way.”

This means that a thin pat of butter on your morning oatmeal or a modest amount dotted onto steamed vegetables is totally OK. Better than OK, it’s an easy way to turn a simple meal into something plate-scraping delicious. Of course, this rule only applies if you’re being thoughtful with your food choices the rest of the day.

If you haven’t had butter in a while, let’s revisit why it’s so friggin’ delicious: Fat has a creamy and luscious texture that melts and then coats the tongue like silk. In its freshest, purest form, it also has a naturally sweet flavor but takes on a nutty element when cooked as the milk solids start to toast. Sure, there are plenty of butter substitutes out there these days like coconut oil or avocado oil, but those still have lots of calories and a flavor profile you may not want on your popcorn.

“I cook with olive oil and coconut oil and love those flavors,” says Sullivan, “but they really do stand out in the food. Butter enhances and adds to the flavors you are already cooking with without completely taking over.”


For an even more subtle flavor, turn to clarified butter, also known as ghee. It’s butter from which the milk solids have been removed, resulting in an almost pure, silky fat with a smooth, clean flavor. The trend of stirring ghee into everything (including coffee) means it’s available in stores, but it’s also easy to make yourself: in a medium saucepan melt at least 1 stick of butter over medium heat, skim off and discard any white foam that forms on top, remove from the heat and let it settle for a few minutes, then pour the golden liquid into a clean container, discarding any white sediment that settled on the bottom. Cover, chill and use just like butter. Without the milk solids, it has a higher smoking point and can be cooked at higher temperatures without burning.

So go ahead. Spread some of that local, artisan, fresh-from-the-cow-out-back-eating-grass butter on your toast. It’s never been more hip or better for you. And it’s always been delicious.

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