Meditation at your desk: simple oractices for a centered day

My workdays can be a whirlwind. Deadlines, emails, people overall and the constant ping-ping-ping of notifications can leave my brain feeling like it’s spinning in a hamster wheel. Brain fog. One or two things I learned through my spiritual awakening is that I don’t need a mountaintop or a yoga mat to ground myself. Just a chair, a few minutes, and a willingness to step out of the chaos works. Nothing fancy.

Today I am sharing two of my favorite quick and easy meditations that you can do right at your desk.

1. Grounding: be like a tree, my friend

This one’s my go-to whenever I feel like I’m floating somewhere in the cosmos. It’s simple, powerful, and it connects you to that steady, earthy energy that’s always there, even on your busiest days.

How to do it:

• Sit comfortably with your feet flat on the ground.

• Close your eyes and imagine yourself as a beautiful tree.

• Visualize roots growing from the soles of your feet, reaching deep into the core of the Earth. Feel them anchor you, steadying you like nothing can shake you.

• Now, imagine your branches stretching high into the sky, soaking in light and inspiration. You’re grounded but expansive, a beautiful balance of stability and possibility.

It takes less than two minutes, but it’s like hitting the reset button.

2. Box Breathing: imagine a box and breathe while tracing it.

If grounding is about reconnecting, box breathing is about calming the storm. This is like a reset for your nervous system, and it’s so discreet you can do it during a tense meeting or while waiting for your coffee.

How to do it:

• Inhale for a count of four.

• Hold your breath for a count of four.

• Exhale for a count of four.

• Hold again for a count of four.

Repeat this cycle a few times. It’s structured yet soothing. And guess what? It’s scientifically proven to chill out your brain and body. Google it and you will see.

Hope this helps!

Both grounding and box breathing work for me because they bring me back to the present moment. They create a pause, a sacred little pocket of time where I can reclaim my energy instead of letting it scatter.

So, the next time work feels like it’s swallowing you whole, take a moment, try one of these meditations, and watch how everything shifts.

WHEN YOU FOCUS ON THE PRESENT MOMENT, THERE IS NO FEAR.
– ECKHART TOLLE

See you later,

Manu

P.S. Your well-being isn’t just about powering through. Resilience is cool and it’s also okay to ask for help. Ask for help as you don’t have to carry on alone. This post is about learning to pause, recalibrate, and honor your energy. If you’re ready to dive deeper into practices like these, book a session with me. Let’s connect and explore how you can bring more peace and power into your daily life. Xoxo.