Many people think of meditation as something you do. There are many practices in Yoga that are associated with the term meditation, but Meditation is really the culmination of these practices and therefore it is more accurately what happens to us when we do the practices of the 8 limbs of Yoga. It is something that happens when we drop our judgments and our attempts to control. It is a condition of openness from which we are able to see reality clearly.
When we see the world through the filter of our own prejudices, opinions and beliefs what we see is the image we have created, a reflection of our own self-image, not the truth. For most people stress or anxiety arise when we aren't sure of what is going to happen. If we filter everything through the egoic mind then what we are seeing usually isn't the truth, it is a fabrication based on our mind's conditioning.
Meditation happens when we observe without choice and without any wish to change what we observe. It is a state of clarity and purity. In this state there is no drama, stress, or striving. These are all manifestations of our own ego
centered mind. The practices of Yoga we often call meditation let us go beyond the mind which is the only place we can go if we want to find peace and happiness for ourselves and those around us. We don't feel as anxious or out of control because we are making choices based on clarity not conditioning.
Here is a simple Yoga practice to help you transcend some of the drama of life and reduce those feelings of stress at work: 1. Sit comfortably in a quiet place. Your desk will be fine if you won't be disturbed for a few minutes. 2. Close your eyes and start to breathe in and out through your nostrils. Visualize your breath entering your nostrils; traveling to the bottom of your lungs; rising back up and exiting your nostrils; Allow the breath to be natural, organic, but slightly deeper than normal. Allow the belly to expand while you inhale. 3. Begin to count your inhalations and exhalations.(egg. count 1 on the inhale and 2 on the exhale, 3 on the exhale etc.) Do this until you reach 30. If you forget your count simply pick a number and keep going. If your mind runs off to a task on your to do list, or some pressing issue, acknowledge that when you become aware of it and then go back to your count. Don't give weight to the thoughts that arise and don't judge them. Just go back to the count. If you want some more time count an additional 30. 4. Gently open your eyes and return to your normal activities feeling a little lighter, unburdened and less a part of the drama of the egoic mind. Also, note that you will think with more clarity and ease.