Relieve Stress with Office Meditation

November 28th, 2012

Thanksgiving now behind us and Christmas-themed commercials abundant, it’s safe to say that the holidays are officially in full swing. But with gifts to buy, festivities to attend, and relatives not to offend, we at Murray Resources, one of the premier staffing agencies in Houston, understand that this time of year can get pretty stressful in both your personal and professional life.

In the spirit of keeping your holidays merry and bright, try these stress-relieving meditation techniques next time you begin feeling overwhelmed at home or in the workplace:

The Inner Smile

Often used in Taoist and Buddhist circles to relax before meditation, this technique helps to loosen the facial muscles that tend to unconsciously tense up as your stress level builds. Close your eyes and imagine yourself smiling with your forehead, exuding positive energy and releasing tension. Once you feel the muscles begin to relax in the areas you’re concentrating on, apply it to other parts of your face such as your temples, cheek bones, and jaw.

Diaphragmatic Breathing

Diaphragmatic breathing has a calming effect on both mind and body, as the physical act of releasing a breath is associated with the mental release of negativity and stress. Breathe in through the nose, imagining your abdomen as a balloon filling with air. Push your diaphragm down and out as you inhale so as to make as much space as possible for the balloon to expand. Once you have no more room to expand, exhale through the mouth just as deeply, envisioning all of your tension draining out of you with each release. Attempt to match the duration of your exhale to that of your inhale to create a measured, even pattern of deep breathing.

Body Scan Meditation

This technique attempts to relax your entire body by concentrating on certain body parts piece by piece. Close your eyes and clear your mind. Imagine you are being lowered ever so slowly into a warm, glowing hot spring. Concentrate on the sensation of warmth first in your toes, and let it slowly move up your body. If you’re pressed for time, you may only be able to focus on relaxing one or two parts of your body (i.e. shoulders and neck). If you have a little more time, however, slowly guide the warmth through your feet, ankles, calves, knees, thighs, hips, lower back, spine, shoulders, arms, hands, neck, back of the head, and finally forehead.

We at Murray Resources, one of the top staffing agencies in Houston, understand that holiday cheer comes with holiday responsibilities, which are often a source of stress at both home and the office. Keep this time of year from becoming overwhelming with these stress-relieving meditation techniques you can practice throughout your day!

For more detailed descriptions of each of these techniques, as well as even more types of meditation, check out the “12 Meditation Techniques for the Office” piece that inspired this post.

Are you a talented professional looking for your next career move?

Turn to one of the leading staffing agencies in Houston– Murray Resources – for help in exploring your next career opportunity. Contact Murray Resources today to get started.

 

Houston Recruitment Firm Offers 5 Ways to Relax and De-Stress at the Office

November 14th, 2012

Impending deadlines, increased workloads and demanding managers are just a few of the variables that can start to make you feel overwhelmed with responsibilities throughout your workday. The key to success in these types of situations is knowing how to manage this stress and not let it negatively affect you. We at Murray Resources, a leading Houston recruitment firm, have compiled a list of 5 techniques to help you relax and unwind at work.

1. Remember to Breathe

Studies show that when we are stressed or anxious, we tend to take shorter breaths. While it may not sound like a big deal at first, did you know that this irregular pattern of breathing can lead to light-headedness or headaches? Deep breathing is an excellent technique for calming the nerves and clearing the mind. Here’s how to do it:

  • In order to take long, deep breaths that fill your lungs with air, allow your diaphragm to push out and down as you breathe in slowly. As you exhale, pull your diaphragm in slightly.
  • Inhale through your nose for a slow five count, and exhale through your mouth for a slow five count. With each exhale, envision all of your tension, stress, and negative energy leaving your body.
  • Continue breathing in this fashion for one to two minutes.
  • Repeat this process at least three times throughout your day, more frequently in times of heightened stress.

2. Listen to Classical Music

Studies have also shown that classical music and piano compositions can help people relax by engaging their brain in a different kind of analysis. By focusing on the intricacies and complexities woven throughout a piece, the mind works to place and predict each note, while you can let your other worries dissipate. If classical music isn’t to your liking, there are a number of other soothing styles of music that can help to lower your stress levels through the same process of mental distraction: jam bands like Explosions in the Sky compose lyricless ephemeral music; instrumental cuts of bluesy electric guitar riffs from Eric Clapton or Stevie Ray Vaughn can be relaxing; there are even soothing electronic pieces in genres like trance or dubstep that can help to ease your stress levels. Rather than starting your day listening to the morning news in your car, try listening to the relaxing music of your choice instead. You can even bring your iPod to work and listen to a track or two on your lunch break.

3. Massage Your Neck

Mounting stress can manifest itself in the form of tense muscles in the neck and shoulders, leading to headaches and general discomfort. Counteract these negative side-effects by stretching and massaging your neck and upper back muscles while at your desk. At least three times a day, use one or both of your hands to massage your neck muscles for about 60 seconds. If things are really tight, consider getting a massage every two weeks or so to relieve built-up tension.

4. Take a Walk

The professionals at our Houston recruitment firm will tell you that this is one of the best ways to relax in the middle of a stressful workday. Spending hours on end sitting in the same position staring at a computer screen is neither healthy nor productive. When you have the chance to take a break or go to lunch, go for a brief walk (music optional) to clear your mind. If possible, get outside for some fresh air. Going for a leisurely stroll helps to relax muscle tension and get your blood pumping, making you feel more alert and energized.

5. Laugh

You’ve heard that laughter is the best medicine, right? Well, researchers agree that taking a moment to laugh is a great way to keep stress at bay. Take a break in your day to swap stories with your office neighbors about something funny that happened over the weekend. Or, if you’re feeling a little anti-social, the Internet is a great place to find a quick laugh. There are tons of websites that post funny images (Imgur and Buzzfeed) or satirical articles (The Onion and Cracked) that can lighten your mood, or you can always browse through the millions of cute kitten videos on YouTube!

Regardless of your position in a company, chances are you’re going to encounter stress at work. Our five tips offer ways to cope with that stress while maintaining your own productivity and mental focus, proving to yourself and those around you that you can perform under pressure.

Are you a talented professional looking for your next career move?

Turn to Murray Resources, the top Houston recruitment firm for help in exploring your next career opportunity. Contact Murray Resources today to get started.

How to Stay Healthy at Work

October 31st, 2012

In the spirit of Halloween, how about we share with you some scary statistics? We at Murray Resources, leading Houston recruiting firm, aren’t fitness experts, but the following figures are taken from the CDC’s 2011 report on United States Health:

25% — The amount of American adults who report that they are not physically active at all.

35.9% — Percentage of American adults over the age of 20 classified as obese.

60% — Percentage of American adults who don’t get the amount of recommended physical activity they require to stay healthy.

And the total amount of moderate physical activity adults need to maintain a healthy weight is…

30 minutes a day. Five days a week. Seriously, that’s it.

Like we said, we’re not doctors, nor are we psychics – but we’d be willing to bet that you can find a spare 30 minutes throughout your day to maintain a healthy lifestyle. Why not use your time spent sitting at a desk to get a jump start on staying fit? Today’s tips come from Military.com, which provides some great workouts that you can do at the office to get your heart pumping and your energy up!

http://www.military.com/military-fitness/workouts/office-workout

Are you a talented professional looking for your next career move?

Turn to a leading Houston recruiting firm – Murray Resources – for help in exploring your next career opportunity.  Contact Murray Resources today to get started.

 

Office Workouts

October 10th, 2012

Wednesday always seems to be the day when the weight of the workweek really seems to settle in, doesn’t it? You feel that fresh start, beginning-of-the-week vigor start to slip away, but you’ve yet to gain that Thursday/Friday, make-it-to-the-weekend motivation; you’re a little more tired, a little more stressed than you were three days ago, but you still have half the week ahead of you. In short, Wednesdays can be deflating for both mind and body.

But Murray Resources, one of the leading Houston staffing agencies,  is here to help you break up the mid-week monotony! What better way to alleviate stress than to get the blood pumping with a little office exercise? Today’s installment contains thirteen workout moves you can do while at your desk- all it takes is a chair, a water bottle, and a little creativity!

http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

P.S. Even though we’re only posting these kinds of tips on Wednesdays, they can (and should!) be used throughout the week to keep you physically energized and mentally focused everyday!

Are you a talented professional looking for your next career move?

Turn to one of the top Houston staffing agencies – Murray Resources – for help in exploring your next career opportunity.  Contact Murray Resources today to get started.

 

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