Discover discreet ways to reduce stress and stay sharp during high-pressure workdays
Nearly six in ten Canadians experience high levels of daily stress—more than any other regional average worldwide, according to an April Gallup survey reported by CTV News.
Meditation, often seen as daunting or impractical in a busy workplace, is gaining recognition as a discreet and effective way to manage stress and maintain clarity.
“Meditation is quite easy, as a matter of fact. I think there’s a stigma around it, that you have to be in complete silence, and you have to have some room setup, or do some chanting, or some serious breathing,” said Michelle Beyer, a wellness coach and owner of Alana Life & Fitness, as reported by AP News.
“There’s one-minute meditations you can do to make yourself feel great. Nobody will even know you’re doing them.”
Below are practical meditation techniques that can be woven into the workday, supporting well-being and effectiveness without drawing attention.
Pre-Work Pause
Arriving early and taking a moment in a car or quiet location can help decompress before the day begins. Kathryn Remati, meditation teacher and author of “Befriend Yourself,” suggests closing your eyes, taking a deep breath, holding it, and exhaling slowly.
“You’ll immediately feel a shift and you’ll feel like a human again,” Remati said.
Setting a positive intention for the day, such as “Today I’m going to be productive, but I’m also going to be a good listener,” can further enhance the effect .
Visualization
Visualization is another approach recommended by experienced meditators. Remati suggests picturing yourself succeeding at daily challenges or reframing your perspective on clients and colleagues.
“You can bring up that image anytime you need it to refocus,” Remati said. This technique can help maintain motivation and a positive outlook throughout the day .
Body Scan
The body scan involves breathing deeply and mentally checking in with each part of the body for tension or discomfort, starting from the feet and moving upward.
“You’re intentionally scanning your body,” Beyer said. This helps bring awareness to physical sensations and encourages relaxation.
Finger and Thumb
For a discreet stress-relief method, join your pointer finger to your thumb to form a circle while breathing deeply.
“Say to yourself, whenever I put my finger and thumb together, I will be able to be peaceful and open-minded,” Remati advised. This can be done under the table during meetings or whenever stress levels rise.
Inhaling In and Humming Out
Inhale deeply, and then hum quietly while exhaling.
“It's going to immediately take down stress levels in the body and even in the mind,” Beyer said. This technique can be done in private or in a noisier environment if you feel self-conscious about humming in the office .
Shoulder and Jaw Release
This method involves inhaling and exhaling while rolling the shoulders, relaxing the jaw, and letting the hands hang heavy.
Beyer recommends this for relaxing during commutes or while stuck in traffic. It helps release physical tension that often accompanies stress.
Mantras and Affirmations
Repeating positive statements such as “I am calm,” “I am confident,” or “I am ready for success” while breathing deeply can reinforce a positive mindset.
Remati encourages writing them down or saying them out loud before meetings or throughout the day.
The need for such strategies is underscored by Gallup’s findings that, while 53 percent of Canadian workers are considered “thriving”—a higher proportion than in the United States or Europe—job engagement is on the decline.
Only 21 percent of global respondents were engaged with their jobs, while 62 percent were not engaged and 17 percent were actively disengaged, as reported by CTV News.
Cost-of-living pressures and workplace disengagement are cited as contributing factors.
