Energize Your Workday with a Spiritual Meditation

compassEditor’s note: This is a guest post from Susan C.

I’m a big believer in relaxing with our work. I’m not talking about laziness. I’m talking about finding your rhythm that allows for optimum levels of performance. Knowing when you need a break and knowing when to keep working because you are in the zone. Today we talk about: Using meditation to expand mindfulness.

This mindfulness meditation has its roots in an earth-based (pagan) spiritual path and was inspired by a short morning ritual in Yasmine Galenorn’s book Embracing the Moon.  Ideally, it’s great to be able to do this outside, but it works just as well indoors, in which case, looking out a window can help to initially bring our focus to the natural world.  One could do this mindfulness meditation at any point in the day, but it’s a nice way to start the day.

Let’s get started

Stand with feet slightly apart and knees gently bent, shoulders back and relaxed, take a few deep breaths and feel the floor or earth under your feet, supporting you, and notice your surroundings (preferably those outside the window).


If you are not already facing the direction of east, turn in that direction and greet both the direction and the element of air.  The east is associated with the element of air, the season of spring, the morning, beginnings, and thinking.  I usually ask that the cool, gentle breezes of the air to sweep away any cloudy or gloomy thinking, leaving my mind clear and fair.  Visualize a gentle wind (or a stronger breeze if that’s more your style) sweeping away dark clouds or any kind of mental fog.  The more you can visualize or feel this process, the more powerful it is.  Thank the east and the air, and then face south.


The south is associated with fire, transformation, summer, midday, culminations, passion and creative energy.  Welcome or greet the direction and the element of fire.  Imagine the process of turning your heartfelt desires and thoughts into the energy or fuel that transforms the ideal into the real.  Visualize the warmth of the sun and/or a nice, well tended fire that provides you with a steady source of energy to accomplish your actions, tasks and goals throughout the day.  If you are feeling stuck or that there are barriers to moving forward in some way, see those barriers being reduced to ash (in a controlled and productive way).  Thank the south and the element of fire, and then face west.


The west is associated with water, autumn, evening (twilight), water, harvesting/withering away, and emotions.  Welcome the direction of the west and the element of water into your day.  Visualize being near a body of water (it could be a lake, the ocean, a river, even a fountain), hear the water moving and feel it moving over and around you, cleansing and renewing you.  I like to imagine a wellspring filled with joy, love, hope and laughter bubbling up in my heart and circulating through me.  Thank the west and the element of water, then face north.


North is associated with earth, winter, midnight, the fallow season, and the physical body. Welcome the north and the element of earth into your day.  Feel your connection to the earth, and visualize your interconnection with other beings and life forms as a network of deep, strong, intertwined roots that support and nourish each other and help us to bring forth the lives that are best for each of us.  When I’m feeling particularly ungrounded or buffeted about by a lot of change, I visualize myself as a tall tree that playfully engages the crazy winds of change because it has sturdy roots that will support it.  Connect with whatever earthy symbol or structure helps you to feel grounded and secure.  At this point you can turn and face east again and see yourself as being in the centre of a circle.


The center is associated with the element of space/aether, the spirit, and either silence or the primordial sound “om”. Visualize being in a quiet, calm sanctuary or place that fills you with a sense of equanimity, acceptance of what is, detachment from outcomes (Yes, I know: easier said than done!), and an attentiveness—or mindfulness—to the present moment. When you feel that you have a sense of this, thank the center and aether, and remember to take these connections and gifts with you throughout the day.

What do you do to energize your workday? Besides coffee. 🙂

* It’s Spread-the-Love Day, when I encourage you to spread the word about Work Happy Now. You might:
– Forward the link to someone you think would be interested
–  Link to a post on Twitter (follow me @workhappynow)
– Sign up for my FREE 10 Week E-Course and join over 450 people who have already improved their happiness at work. You will also receive a bi-monthly newsletter that gives you great tips and ideas on how to improve your career.
– Put a link to the blog in your Facebook status update
Thanks! I really appreciate any help. Word of mouth is the BEST.

*  Evita over at EvolvingWellness has a brilliant interview about exercise. It’s so very important to exercise if you have an office job. The article is called Common Fitness Questions Answered by Fitness Expert Marta Montenegro.

If you enjoyed this post then you will probably like this one too:

Active Relaxation

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Image courtesy of gwgs


  1. This is a really nice meditation guide and I am definitely going to try it. I like the purity of including the nature in the meditation. Very nice. Thank you for this post.

    • Hi LM, When I focus my meditation I get so much more out of it. When I did this meditation I felt very connected to my surroundings. Let me know what you thought of the meditation after you try it.

    • Hi LM,

      I’ll be interested to hear how you experienced the meditation when you try it. If you ever get a chance to try this meditation outside on a sunny day, go for it because actually being in a natural setting really intensifies the experience.

  2. Hi Karl

    What a beautiful post and what a valuable addition to your site. I think one of the biggest aspects of work happiness is being balanced, and putting in some meditation or relaxation techniques to our work is huge and so very necessary in my opinion.

    I love the four sided or direction approach. I think that alone is a great message and approach to getting oneself balanced.

    P.S. Thank you for the link love! Marta Montenegro is the new columnist for Evolving Wellness – I am really excited to share her expertise 🙂

    • HI Evita, Balance is so very important in our lives. We need as many tools as possible to make it as easy as possible. I liked the four sided approach as well. It kept my thoughts focused on the meditation.

    • Hi Evita,

      Glad you liked the post. The link or association between each direction and element and some aspect of ourselves really does help us to stay balanced and reminds us that we are also connected to the world around us. I would say that being attentive to maintaining balance in our lives is critical to happiness in general and by extension to work place happiness.

  3. Great post. Everything is connected and meditation is a wonderful medium to experience this. Being mindful and aware can energise and relax us. Cheers, Simon.

    • Hi Simon, Connections to ourselves and our surroundings is a vital part of happiness in my view. I’m glad you enjoyed the meditation.

    • Hi Simon,

      Yes, it’s so true that meditation is a great medium for helping us to remember and experience the interconnectedness of all things–living and inanimate–on the earth. It’s always my hope that being mindful and aware will not only energize and relax us, but will empower us to act and respond in ways that honour those connections.

  4. Hi Susan. I loved this meditation and will try it at work today. Just reading the words, I can get the feeling of calmness and being connected. Thank you.

    • Hi Steven, I hoped you enjoyed the meditation. If you have time to stop back I would love to hear what you thought of it.

    • Hi Steven,

      Yes, the meditation is very calming and is wonderful for creating a sense of connection. This is a very flexible meditation in terms of the amount of time you can spend on it. When I’ve been really pinched for time, I’ve even taken just a few minutes to think of the key attributes of each direction and use them to set an intention for the day. Good luck and have fun with the meditation.

  5. I like the different directions and perspectives of what to focus on or notice for each.

    Tech question — what are the key tests for success that you are in a good meditative state and you have achieved the key benefits?

    • Hi J.D., That’s a good question. When my brain stops bouncing from thought to thought and relaxes with the present moment. That’s when I feel I’m in a good meditative state. I also reflect back every Sunday and keep track of my growth. Am I happier than last year? 99% of the time the answer is yes, so I know I’m heading in the right direction.

    • Hi J.D.

      A good question. I have to admit, that I haven’t really put a lot of thought into the “measurements” aspect of the process and results because for me the whole purpose is to get myself out of my overly active left brain. 🙂 With this particular mindfulness meditation/practice, I’ve made that shift when I’m focused on the experience of the element (the wind, or the water) sweeping or washing away the dark cloudy thoughts or feelings and not the content of the thoughts. I’ve found that the biggest benefit for me is that by taking a few minutes to clear the mental clutter, remember my sources of energy and support, and to remember that inner space of calmness and detachment within me at the beginning of the day, I am much more present in my world and responding in the present moment which translates as a relaxed focus and responsiveness (rather than reactiveness)to the events of the day.

  6. I loved this meditation, thank you Susan. I work at home but I definitely need something like this too.

    • Hi Lana, Glad you liked it. I think this meditation is perfect for tele-commuters and the self-employeed. They get to set the schedule of their day.

    • Hi Lana,

      This meditation is great anytime for any life circumstance–whether you’re working, not working, going to school, blessed with a time when everything in your life is unfolding beautifully, or experiencing some challenges in life. Really it’s about attending to our happiness and well-being at the personal level so that we can then reflect that in all spheres of our lives. Have fun with the meditation.

  7. I absolutely love meditation and silence during my day. I’ll definitely try this. Otherwise I grab a glass of water and/or take a walk outside for renewed energy. The walk always works.

    • Hi Stacey, A meditative walk is also a nice way to stay grounded within ourselves and our surroundings.

    • Hi Stacey,

      Walking meditations are great. I like to combine them with mindfulness meditations so I’m really aware of the details of my surroundings. I find it’s a great way to simultaneously quiet down the internal dialogue and tempt the muse out of hiding.

  8. Hi Karl,

    Thanks for sharing more wisdom on your blog today. I have a new mantra, “Wake up and smell the day.” I thought of it again when I began reading your post. Also I love your idea of spreading the link love and I’m going to Twitter now!

    Also that book has an amazing title…Amazon here I come with my birthday gift certificate. I always find great info on your blog. Happy Tuesday!

    • Hi Tess,

      I love your new mantra! It’s a great reminder that we do in fact have more than two senses–sight and hearing–even though we get most of our information about the world from these two senses. I seem to recall that in some earth based spiritual traditions, each of the senses is associated with a specific direction (including the “direction” of centre). I hope you’ll have fun with the meditation.

  9. I think so many of us underestimate the value of meditating. This is a wondeful site and I will return often. I hope you visit my blog as well.


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