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5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

Sitting on a computer all day to work can become a real pain in the neck (or back) if you don’t take regular breaks. Choosing to not get up and instead plow through your work often leads to fatigue, poor posture, and repetitive strain injuries of the wrists and arms.

Taking regular breaks through out your day to stretch or move around not only moves the blood around your body, it also provides your brain with a chance to recharge, so you can return to work more focused and productive.

More productive ways to spend your breaks include going outside to get fresh air, walking around the block or through a park, and drinking water. However, if you are pushed for time and limited by weather an even more optimal way to spend your break is to stretch your body and focus on your breathing.

Stretching your body elongates your muscles and gets rid of tightness from sitting in a fixed position. Slowing down and focusing on your breath controls your thoughts, emotions, and in turn reality.

As a entrepreneurial lifestyle coach and meditation teacher, I have seen the most success with office workers when teaching this basic set of five Kundalini warm up exercises, modified for a desk chair. Not only can these exercises be completed in five minutes, all my clients report feeling more relaxed and focused afterwards.

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Schedule in your calendar two breaks throughout the day, I recommend 10am and 4pm and spend a few minutes going through these meditative exercises. Close your eyes, relax and enjoy. What have you got to lose, except your stress and fatigue?

1. Spinal Flex

Meditation_SpinalTwist

    Benefits:
    This exercise stimulates and stretches the lower and mid-spine. It improves emotional balance and promotes better flow of energy between the lower and higher centers of the body by opening up your solar plexus chakra (below your heart).

    How it’s done:
    1. Sit on your chair with a straight spine.
    2. Hold on to your knees (if comfortable) or place your hands on thighs.
    3. While keeping your head straight and eyes looking forward, inhale and press your chest forward so you arch the bottom of your spine.
    4. As you exhale and remain looking forward with a straight head and curl your spine down and relax your shoulders.
    5. Continue rhythmically with deep breaths for 1 – 3 minutes.
    6. To end inhale, exhale, and relax.

    2. Sufi Grinds

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    Meditation_SufiGrind

      Benefits:
      This yoga exercise massages all your important digestive organs and forces toxins and waste out into the elimination systems of your body. It also warms up and loosens the lumbar area of the back.

      How it’s done:

      1. Sit on your chair with a straight spine.
      2. Hold on to your knees (if comfortable) or place your hands on thighs.
      3. While keeping your head still, grind your stomach over to your right knee and continue in a big circular motion moving left (counter clockwise). Once you are halfway through start moving in the opposite direction (clockwise).
      4. Visualize drawing a big circle with your navel.
      5. Inhale as your body moves forward and exhale as you move backwards.
      6. Continue for 1 – 3 minutes.
      7. To end inhale, exhale, and relax.

      3. Spinal Twist

      Meditation_SpinalFlex

        Benefits:
        This exercise promotes flexibility in your entire back and massages the inner organs. It also opens up the heart center and stimulates the upper spine.

        How it’s done:

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        1. Sit with a tall spine.
        2. Grab your shoulders, with the thumbs in back and the fingers in front.
        3. Keep your elbows high, with your arms parallel to the ground.
        4. Inhale as you twist the head and torso to the left.
        5. Exhale as you twist to the right.
        6. Keep repeating with a powerful breath for 1 – 3 minutes.
        7. To end inhale facing straight forward, exhale and relax.

        4. Shoulder shrugs

        Meditation_ShoulderShrugs

          Benefits:
          This exercise releases tension in the shoulders. Opens the upper spine and energizes the heart and throat centers.

          How it’s done:

          1. Sit on your chair with a straight spine.
          2. Hold on to your knees (if comfortable) or place your hands on thighs.
          3. Inhale and shrug your shoulders up towards your ears.
          4. Exhale and drop the shoulders down.
          5. Continue rhythmically with powerful breathing for 1 – 2 minutes.
          6. To end inhale, exhale and relax.

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          5. Neck Rolls

          Meditation_NeckRoll

            Benefits:
            This exercise releases tension in the neck and shoulders, stimulates the thyroid, and promotes better blood flow to the brain.

            How it’s done:

            1. Sit on your chair with a straight spine.
            2. Hold on to your knees (if comfortable) or place your hands on your thighs.
            3. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder, the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin towards the chest.
            4. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around.
            5. Continue for 1 or 2 minutes, then reverse the direction and continue for 1 or 2 minutes more.
            6. To end, bring the head to a central position and relax.

            Featured photo credit: Binary Koala via flickr.com

            More by this author

            Kelly Weiss

            Purpose-driven business + lifestyle coach

            5 Steps to Choosing Expansive New Year’s Resolutions How to make decisions from a place of love rather than fear The Most Common Marketing Challenge Small Businesses Face And How To Solve It 5 Ways To Cultivate Inner Peace 5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

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            Last Updated on September 16, 2019

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

            We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

            The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

            Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

            1. Break Your Work into Little Steps

            Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

            For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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            • (1) Research
            • (2) Deciding the topic
            • (3) Creating the outline
            • (4) Drafting the content
            • (5) Writing Chapters #1 to #10,
            • (6) Revision
            • (7) etc.

            Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

            2. Change Your Environment

            Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

            One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

            3. Create a Detailed Timeline with Specific Deadlines

            Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

            Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

            My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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            Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

            4. Eliminate Your Procrastination Pit-Stops

            If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

            Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

            I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

            5. Hang out with People Who Inspire You to Take Action

            I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

            Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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            As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

            6. Get a Buddy

            Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

            I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

            7. Tell Others About Your Goals

            This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

            For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

            8. Seek out Someone Who Has Already Achieved the Outcome

            What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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            9. Re-Clarify Your Goals

            If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

            Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

            10. Stop Over-Complicating Things

            Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

            Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

            11. Get a Grip and Just Do It

            At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

            Reality check:

            I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

            More About Procrastination

            Featured photo credit: Malvestida Magazine via unsplash.com

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