. SIMPLE MEDITATION TIPS TO HELP YOU WORK WELL .

On an average day, various small challenges and obstacles arise that have an uncanny ability to impact your entire week. In order to prevent these moments from manifesting negative thoughts and feelings, it's important to embrace and handle them as soon as they happen.

We've come up with five simple meditative tips to help see you through the day with your dignity (and sanity) fully intact. Read on to hear our suggestions for coping with: the daily commute, receiving stressful emails and hitting the 4pm work wall.

WHEN YOU'RE COMMUTING:
For most of us, the commute to work is the worst and most stressful part of the day. If you ride public transport, more often than not you'll find yourself squashed into someones armpit and simultaneously trodden on - all before you've even had breakfast. In these instances you should stand as still as possible, close your eyes and visualise looking out over the ocean or up at a blue sky - you'll instantly feel more relaxed.

IF YOU'RE QUEUING:
From standing in line at the Post Office to paying for your morning coffee, queuing is a simple and unavoidable fact of life. Focus on your posture and ground yourself by standing with equal weight on both feet. As you breathe in, imagine your breath dropping to your feet and as you exhale, picture it rising to your head. Think positive thoughts to share with those around you and you'll feel better for sending others good vibes. 

WHEN YOU RECEIVE ANNOYING EMAILS:
Stressful (and often rude) emails are a common part of many peoples working life but they don't need to ruin your day. If / when you receive an email that gets your blood boiling, take time away from your screen to do something positive before responding. Go for a walk, make a cup of tea, talk to a colleague - it'll allow you to have some perspective when you return to your desk. Before you reply, ask yourself if your message provides the best solution for both parties. 

WHEN YOU HIT THE AFTERNOON SLUMP:
You've been working hard all morning and before you know it, it's lunchtime. Despite that wholesome salad you prepared last night, come 4pm you're craving something sweet. We've all been there. Chances are you're bored rather than hungry so try reconnecting your mind and body with a simple breathing exercise: inhale and lift your arms above your head, exhale and lower them. 

IF YOU'RE HAVING TROUBLE SLEEPING:
The more you think about falling asleep, the less likely you are to peacefully drift off. You don't need us to tell you that an overactive brain doesn't make a happy snoozy bedfellow. Lie flat on your back with your hands on your stomach, feeling it rise and fall as you breathe. As you inhale think 'rise' and as you exhale think 'fall' with a short 'relax' period in-between. If you notice your mind wandering simply start the practise again, focusing on your breath and the motion of your stomach.