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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

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            Kelly Weiss

            Purpose-driven business + lifestyle coach

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            Last Updated on December 7, 2018

            10 Steps For Success: Applying The Power Of Your Subconscious Mind

            10 Steps For Success: Applying The Power Of Your Subconscious Mind

            How big is the gap between you and your success?

            What is the difference between successful people and unsuccessful people?

            It is as simple as this: successful people think and talk about what they are creating, and unsuccessful people focus on and talk about what they’re lacking.

            So how do you bridge that gap between wanting success and having your success? Let’s make an important distinction. You see, there is a big difference between “Wanting” and “Having” something.

            Wanting: means lacking or absent. Deficient in some part, thing or aspect.

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            Having: means to possess, to hold, to get, to receive, to experience.

            You can have one OR the other, but not both at the same time with any particular object of your desire. You either have it or you don’t.

            When it comes to your subconscious, if you’re focusing on the “wanting”, i.e. the not having, guess what, you will build stronger neural networks in your brain around the “wanting.” However, through the power of your subconscious mind, you can focus on the “having” as if it has already happened. Research has shown that your brain doesn’t know the difference between what you’re visualizing inside your mind versus what is happening out there in your reality.

            This is a regular practice of elite athletes. They spend as much timing creating the internal mental imagery of their success playing out as they do actually physically practicing. This helps create both the neural pathways in their brain and the muscle memory to consistently deliver on that success.

            Here are 10 “brain hack” steps for success that you can take to create your version of a happy life. Make these steps a regular habit, and you will be astonished at the results.

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            Step 1: Decide exactly what you want to create and have

            This is usually the biggest problem that people have. They don’t know what they want and then they’re surprised when they don’t get it.

            Step 2: Write down your goal clearly in every technicolor detail

            A goal that is not written down is merely a wish. When you write it down in full detail, you signal to your subconscious mind that you really want to accomplish this particular goal.

            Step 3: Write your goal in simple, present tense words

            …that a three year old can understand on a three-by-five index card and carry it with you. Read it each morning after you awake and just before you go to sleep.

            Step 4: Backwards planning

            See your goal achieved and identify all the steps required that it took to bring it to life. Making a list of all these steps intensifies your desire and deepens your belief that the attainment of the goal is already happening.

            Step 5: Resolve to take at least one step every day from one of the items on your list

            Do something every day, even if it is just one baby step, that moves you toward your goal so you can maintain your momentum.

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            Step 6: Visualize your goal repeatedly

            See it in your mind’s eye as though it were already a reality. The more clear and vivid your mental picture of your goal, the faster it will come into your life.

            Step 7: Feel the feeling of success as if your goal were realized at this very moment

            Feel the emotion of happiness, satisfaction, and pleasure that you would have once you have achieved your goal. Visualize and feel this success for at least 20 seconds at a time.

            Step 8: “Fake it till you make it!”

            Confidently behave as if your subconscious mind was already bringing your goal into reality. Accept that you are moving toward your goal and it is moving toward you.

            Step 9: Relax your mind

            Take time to breathe, pray or mediate each day. Disengage the stress response and engage the relaxation response. A quiet state of mind allows your brain to access newly formed neural pathways.

            Step 10: Release your goal to your subconscious mind

            When you turn your goal over to the power of the universe and just get out of the way, you will always know the right actions to take at the right time.

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            Starting today, try tapping into the incredible power of your subconscious mind.Start with just one goal or idea, and practice it continually until you succeed in achieving that goal. Make it a game and have fun with it! The more lightly you hold it, the easier it will be to achieve. By doing so, you will move from the “positive thinking” of the hopeful person to the “positive knowing” of the totally successful person.

            Hit reply and let me know what you’re creating!

            To your success!

            Featured photo credit: use-your-brain-markgraf via mrg.bz

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