Meditation at Work: How a Conscious Pause Can Change Your Day (and Your Productivity)

By María Gamba Nowadays it's almost inevitable to feel saturated at work. Between meetings, pending tasks, emails and deliveries, it's easy to lose focus and end up exhausted before the workday ends. However, something as simple as learning to "pause" can make all the difference. I'm not talking about leaving the phone for a while or going out for coffee; I'm referring to meditation, that practice many still see as something distant or only for "spiritual" people, but which more and more companies are integrating as a real tool for well-being and productivity. Why talk about meditation at work? Because it's proven to work. A Harvard study revealed that meditating, even for just 8 weeks, can reduce anxiety levels and generate real changes in brain structure, especially in areas related to memory, self-awareness and emotional regulation. Additionally, the University of Wisconsin found that those who meditate tend to recover faster from stressful situations. And the best part: you don't need hours. With 10 to 15 minutes a day you can already notice changes. Clear and direct benefits in the office Here it's not about theory, but concrete benefits that impact day-to-day: Less stress: Meditation activates the parasympathetic nervous system, helping calm the mind and lower blood pressure. Better focus: Helps train attention and avoid the classic "multitasking" that exhausts so much. Clearer decisions: Being less reactive, decisions are made with greater calm and objectivity. Greater general well-being: Improves mood and reduces irritability. Easy techniques you can apply in the office (without looking weird) Here I share some simple ways to meditate during the workday, without needing incense or uncomfortable postures: 1. Conscious breathing (5 minutes) If you only have a few minutes, this exercise is ideal: Close your eyes (or fix your gaze on a discrete point) and bring your attention to breathing. Inhale slowly through the nose, hold the air for a few seconds and exhale through the mouth. Repeat 10 to 15 times. 2. Body scanning (10 minutes) Ideal for releasing physical tensions accumulated from being in the same position for a long time. Close your eyes and mentally scan your body from head to feet, detecting any tense area and relaxing it little by little. 3. Conscious pauses when changing tasks Before jumping to the next pending task, stop for a minute. Breathe deeply and become aware of what you just finished and what you're about to start. This helps a lot to avoid mental fatigue. How we apply it at Control Terrestre At Control Terrestre, we understand that logistics is an accelerated world, with very tight times and key decisions at every moment. That's why promoting a more conscious and balanced environment is also part of our philosophy. Although we are a company focused on transport and supply chain, we also believe that workplace well-being is key to maintaining solid and resilient teams. For some time, we've been promoting micro-breaks during the workday, spaces to breathe and conscious focus techniques, especially in moments of high operational load. Because in the end, a clearer and more focused mind not only benefits the team, it also impacts service quality and customer relationships. Final reflection Talking about meditation at work is not a passing trend. Today more than ever, learning to pause and train attention is a powerful tool that can help you work better, feel calmer and make decisions with greater clarity. You don't need big changes or extensive time, just start with a few minutes a day to notice the difference. Remember: it's not about disconnecting from work, but reconnecting with yourself to face what follows with more calm and focus.