Monthly Archives: August 2017

Yoga for the Desk Jockey ™: At Work Meditation

By Susi Hately, B.Sc. Kinesiology, C-IAYT

In the day-to-day activity of working, it can be easy to get caught up in the sometimes long list of “to dos” coupled with interruptions and distractions. You want to be productive, focused, calm, but in those moments, it can be a challenge. While being calm is truly just a moment away, it requires practice to experience.

Here are 2 simple techniques to try.

The first one takes less than 2 minutes.

  • Close your office door, go to a bathroom stall, or walk the stairs.
  • Breathe. Then, focus on your feet. Feel three points of your feet – ball of your foot, base of your pinky toe, and center of your heel. Then feel your toes. Once you feel your feet completely, then feel your hands.
  • Return to your breath. Feel the part of your body that is moving as you inhale and exhale. If your mind wanders or you space out again, gently pull yourself back.

Brief note: This meditation technique may take a bit of work, especially if you tend get distracted by your thoughts or if you space out. If that happens, notice and acknowledge it, and then keep practicing, 2 minutes at a time. As it becomes easier, increase the length of time.

If you want to practice longer consider trying out the Headspace App, which offers a free 10 session Meditation program – 10 minutes each. And, if you buy a membership there are a whole series of options and sessions for you to try. You can find it here:



Your body changes from day to day, and you alone know your body best. Please be responsible with it, move with awareness and in a range that doesn’t increase pain.