Most of the time, you’re probably not clothed in a white robe, barefoot, walking through a jungle. Most of your time is probably spent at work, which can be a corporate jungle (but still a far stretch from the Amazon).
It’s a peaceful exercise in itself to work with what is, rather than what isn’t. And the expression “Be mindful; even when your mind is full” really applies to the workplace.
Not all meditations are closed eyes and mantras. Some are active, and mindful meditation at work can mean paying attention on purpose. To try this out, for an hour, uni-task. Even if you can input a spreadsheet at the same time as a phone call while reviewing the recipe you plan to make later, see how you can decrease your cortisol levels by concentrating.
Start by turning on your computer. And wait. Don’t use the time to do other things.
Plant your feet, breathe, and notice if impatience is too easily accessed. Note what is most pressing.
Start to do each task, one by one, paying full attention. Try not to pay attention to your thoughts (I have so much to do! Should I call my mother back?) and only to the work at hand. This is challenging, so be easy on yourself.
When you find yourself drifting, bring your attention back to your breath.
When the hour is done, note your work. Was it done better than when you were multi-tasking? Multi-tasking often means we give less than our full effort to many things.
Give your work your full attention and give your life your full attention. That way, when your day is done, it will be easier to move away from your work brain, and into the pleasure of your evening.