Lunch break meditation: how to be mindful during the work day
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover why practicing meditation on your lunch break can help relieve stress and boost productivity. Plus, how to have a midday mindfulness session at work.
The workplace can be overwhelming, regardless of whether you go to an office every day or work from home. But the good news is that there’s a practical solution for those of us needing a moment of pause, and that’s a lunch break meditation. By using just a small portion of your lunchtime for mindfulness or meditation, you can create some much-needed calm in all the chaos.
What is a lunch break meditation?
Lunch break meditation involves dedicating part of your lunch break to mindfulness or meditation so that your mind and body can relax and recharge. Even just a few minutes to focus on your mental and emotional wellbeing can make a significant difference.
Lunch break meditation can be tailored to fit your needs and circumstances. It involves carving out a brief period to step away from work-related tasks and focus on practices that increase calm and clarity. These practices might include deep breathing, guided imagery, mindfulness exercises, or silent reflection. And no matter what you do, you won’t need a lot of space or equipment.
The idea is to transition from the outward focus required by your job to an inward focus on your personal wellbeing. This breaks the daily cycle of continuous work stress and can increase your productivity and satisfaction levels when you return to your to-do lists. A lunch break meditation is more than just a pause from work — it's an intentional practice that supports your mental health, enhances your ability to manage stress, and improves your overall quality of life during the workday.
7 benefits of a midday mindfulness or meditation session
Just a few minutes each day for a midday mindfulness or meditation session can give you an immediate feeling of relaxation. Incorporating a lunch break meditation into your routine can significantly impact your professional performance, emotional health, and personal growth. These sessions also:
Potentially reduce physical and emotional stress, which can decrease anxiety levels.
May increases your ability to concentrate and focus, leading to higher efficiency and better work output.
Can enhance your wellbeing through improving your mood, increasing feelings of happiness, and even leading to better sleep patterns.
Supports better emotional regulation, which can help in maintaining professional relationships and making rational decisions under pressure.
Improves creative thinking and problem-solving, which is valuable in any job where those skills are important.
Develops your emotional intelligence by making you more aware of your own emotional states and more sensitive to the feelings of others. This can improve your interactions with colleagues, leading to a more harmonious and cooperative work environment.
Increases resilience and adaptability, enabling you to handle work pressures more effectively.
How to meditate on your lunch break: 8 mindful steps
These simple steps can help you integrate meditation into your lunch break, creating a daily habit that supports your mental and emotional wellbeing. With practice, this midday pause can become a transformative part of your daily routine.
1. Find a quiet spot where you’re unlikely to be disturbed
This could be anywhere from a quiet corner in your office, a nearby park, or even in your car if it offers privacy. The key is to choose a location where you can sit comfortably without interruptions for the duration of your meditation.
2. Set a timer to help your mind switch off from responsibilities
It can be as short as five minutes or as long as your break allows. Setting a timer frees you from the distraction of checking the time, allowing you to fully immerse in the meditation process.
3. Choose a meditation style — and remember there’s no right or wrong one
You might consider focusing on your breath, practicing a body scan, engaging in loving-kindness meditation to cultivate feelings of compassion, or using a guided meditation app.
4. Create boundaries to minimize distractions
This might involve putting your phone on silent, using noise-canceling headphones, or informing colleagues that you’d like to be left alone.
5. Adopt a comfortable position that lets your focus be on the meditation
Consider sitting on a chair with your feet flat on the ground or cross-legged on the floor. Any position where your back is straight, and you feel comfortable is best.
6. Focus on the present moment
This can involve paying attention to your breath, noticing the sensations in your body, or being aware of the sounds around you. The goal is not to empty your mind but to be present with whatever arises without judgment.
7. Gently return your focus when your mind wanders
When you notice your thoughts drifting, gently guide your focus back to your chosen meditation object, whether it’s your breath, body sensations, or something else. The act of recognizing distraction and returning to your focus is an important part of the practice.
8. Close your session mindfully and carry the calm back into the rest of your day
When your timer goes off, take a moment to gradually transition out of your meditation. You might want to stretch your limbs gently, take a few deep breaths, or express gratitude for taking this time for yourself.
8 ways to integrate mindfulness into your workday routine
Integrating mindfulness into your workday routine goes beyond just the practice of meditation during your lunch break. By incorporating small, mindful practices throughout your day, you can maintain a sense of calm and focus that may enhance your overall wellbeing and productivity. These habits may not only benefit your mental and emotional health, but also may enhance your professional performance, making mindfulness an invaluable tool in your workday arsenal.
1. Start your day with intention to help you approach tasks with clarity
Begin each workday by setting a clear intention. This could involve taking a few moments each morning to reflect on what you wish to achieve or how you want to feel throughout the day.
💙 Get in touch with your “why” and learn about Intentionality with guidance from Jay Shetty.
2. Take short, mindful breaks throughout the day
Set aside a minute or two to focus on your breathing, stepping away from your desk to stretch, or looking out the window to rest your eyes and mind. These brief pauses can help reset your attention and reduce feelings of stress and overwhelm.
💙 Take a moment to become present and Pause To Check In with Chibs Okereke.
3. Practice mindful eating and focus on the present moment
Pay attention to the taste, texture, and smell of your food, and eat at a slow, deliberate pace. Mindful eating can help improve your digestion and make your lunch or snack break more satisfying.
💙 Spending two minutes practicing Gratitude Before a Meal can also help you enjoy your meals more.
4. Set reminders on your phone or computer to take mindfulness breaks
Prompt yourself to take deep breaths, stretch, or practice a minute of gratitude. Having scheduled reminders can help ensure that you don’t get so absorbed in work that you forget to take care of your mental health.
💙 If you’re physically able, take a break by performing mindful Standing Desk Moves to help reset your body and mind.
5. Improve your concentration and efficiency through single-tasking
Whenever possible, give your full attention to one task at a time. This practice, known as single-tasking, can help you reduce errors and produce higher-quality work.
💙 Reduce overwhelm and boost focus when you Settle Down by Single-Tasking.
6. Build stronger relationships with colleagues with mindful listening
Practice mindful listening during meetings by giving your full attention to the speaker without planning your response while they are talking. This improves communication and understanding in your workplace.
💙 Practice your Mindful Listening skills during this session from the Mindfulness at Work series.
7. Create a designated mindfulness corner to support your habits
If space allows, create a small mindfulness corner in your workspace where you can go to take a few deep breaths or meditate for a few minutes.
💙 Listening to gentle music, like Calm’s Infinite Ambient for Relaxation, can help you maintain a calming environment if you’re unable to create a physical space to meditate.
8. End your day with reflection to help cultivate a sense of accomplishment
At the end of your workday, take a few minutes to reflect on what went well and what challenges you encountered. This practice can help you learn from and appreciate your experiences, setting a positive tone for the next day.
💙 Tune in to Chibs Okereke’s Shut Down Routine to help you end your workday in an intentional way.
Lunch break meditation FAQs
Can you meditate while eating?
Yes! This practice, known as mindful eating, involves paying full attention to the experience of eating — noticing the colors, smells, textures, and flavors of your food with each bite. By eating slowly and with intention, you can turn a regular meal into a meditative practice. Mindful eating helps in improving digestion, reducing overeating, and increasing the enjoyment of your meals. It's a practical way to incorporate mindfulness into your daily routine, especially if you find it challenging to set aside specific times for meditation.
What are meditation breaks?
Meditation breaks are short, intentional periods set aside specifically for meditation throughout the day. These breaks can vary in length — typically lasting anywhere from one to 10 minutes — and can be taken as needed to manage stress, refocus your mind, or simply to give yourself a moment of peace. The idea is to briefly step away from your work or daily tasks to practice mindfulness or meditation, helping to reset your mental state. Meditation breaks can significantly improve your ability to concentrate, enhance your emotional wellbeing, and increase your overall productivity.
Is it better to meditate on an empty stomach?
Whether it's better to meditate on an empty stomach depends largely on personal preference and comfort. Some people find that meditating before eating helps avoid any discomfort or drowsiness that might come from digesting food. Others might experience distraction from hunger. It’s most important to find a time when you can be fully present and not distracted by physical sensations such as hunger or fullness. Experimenting with meditating at different times relative to your meals can help you determine what works best for your body and your meditation practice.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
