Emma Silverman - Office zen : 101 ways to make your work space calm, happy, and productive

Also by Emma Silverman

The Joy of Yoga

Yoga Twists & Turns

Copyright 2017 by Emma Silverman

Images by iStock.com

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Library of Congress Cataloging-in-Publication Data is available on file.

Cover design by Jane Sheppard

Cover photo credit: iStock

Print ISBN: 978-1-5107-1664-3

Ebook ISBN: 978-1-5107-1665-0

Printed in China

For Sara Maria Giffin

Contents

Introduction

You do not need to climb to the top of the coldest, highest mountain to be Zen. You do not need to crawl on your hands and knees, seal yourself away in a cave, or stop eating birthday cake. Most importantly, at least for these pages, you do not have to quit your job to be Zen. In Office Zen: 101 Ways to Make Your Work Space Calm, Happy, and Productive , you will learn how Zen can exist in any moment and any place, especially the office.

This book is divided into chapters that touch on every aspect of our work experience. From the food we eat to the relationships we create, Zen invites us to pay more attention to every part of our office life. If one aspect of your workday is feeling out of balance, simply turn to that chapter and read through quick and simple tips that will immediately change your day for the better.

These teachings can help us be present, cultivate simplicity and ease, and feel peaceful toward ourselves and others. Most of us spend more time in the office than anywhere else. Its time that you brought intention and awareness to the desk, more joy to your job, and Zen into your office!

Before Work

Preparing for the Day

Setting Your Alarm

Beginnings are importantand so is the beginning of each day.

Everyone knows theres a big psychological difference between waking up with an alarm and waking up whenever you please, but theres also a physiological difference, a change in how our bodies respond. Start your day off right by using an app or an alarm clock that tracks the stages of your sleep cycle. By nudging you awake when youre in the REM (Rapid Eye Movement) stagethe stage of sleep when your brain frequency most resembles the awake brainthese alarms make it easier to get out of bed and let your body adjust faster to being awake.

Breakfast

Breakfast is the most important meal of the day, right? Maybe not.

That oft-quoted line first came to us courtesy of an article published in 1917 in Good Health (a magazine edited by one Dr. Kelloggname sound familiar?). In the century since its publication, dozens of scientific studies have been published on the subject. The conclusion? Well, it seems even the scientific community is still debating that one. If you cant think clearly without eating something first thing in the morning, eat somethingpreferably low in sugar and high in protein. If youre not hungry until noon, dont force yourself to eat. Nobody likes hangry office mates, but its also a challenge to be productive while in a food coma.

Tea Ceremony

A traditional Japanese tea ceremony with origins in Zen Buddhism, sometimes called the Way of the Tea, can last up to four hours.

Take time at the start of every day to drink your favorite morning beverage. Lets be clear: I am not recommending setting your alarm a few hours early. Instead, pick a favorite morning beverage: Moroccan mint, strawberry-banana smoothie, orange pekoe tea, coffee so strong it can take the varnish off your floor. While preparing your favorite morning beverage, do nothing else. No radio, no morning news in the background, no discussions about money and time management with your partner. Finally, while drinking your favorite morning beverage, also do nothing. You can multitask like a champion while its cooling down (its okay to take baby steps on the path to Zen), but while youre drinking it, close your eyes and notice how it tastes. This whole process should take five to ten minutes, max, but it will change the spirit of your entire day.

Dressing the Part

Im writing this sentence while wearing yoga pants and a thermal long-sleeved shirt that I stole from my mother. I might have a cat on my lap, cheering me on. Am I comfy? Sure. Am I writing well? You can debate that. What I definitively notice is that while wearing my pajamas, Im more likely to take cat-petting breaks, snack breaks, chore breaks, break for the sake of breaksyou get the idea.

When I dress like a boss, I work like a boss. Studies at Northwestern and Columbia University support what you might already sense: when you wear clothing that you associate with being smart, powerful, and focused, your behavior and productivity modify accordingly.

What article of clothing makes you feel Zen? Is it a clunky plastic necklace you got at a garage sale? Own it. Is it a tie with pictures of puppies on it? I also love puppies. Is it a Christmas sweater? Make sure its the right season, and, if so, rock it.

I know a lot of workplaces have dress codes, but you are still a uniquely fashionable being. Wear something that makes you feel good in your body so that brilliant mind of yours can do its thing.

The Importance of Shoes