Sustain Your Zen at Work

Sustain Your Zen at Work - Phizz

Phizz believes that wellness goes beyond the physical. We tapped Phizz friend and meditation teacher Nick DiMattina to give us the scoop on how to maintain the zen whether you're WFH or back in the office.

Here are his thoughts.

Have you been struggling to keep your calm amidst the chaos lately? You are not alone. Remote work has become the new norm, isolated from our colleagues and friends. Being constantly “plugged-in” has caused an increase of stress, fatigue and being overwhelmed.

We brush our teeth twice a day for our dental hygiene.

We exercise daily for our physical health. 

But what about our mental hygiene? What do you do every day to maintain your zen? A daily meditation practice might just be the solution you’re looking for.

Here are some suggestions for a daily mental hygiene regime that will reduce your stress and have you feeling energised to take on the world:

1.Set an intention.
Where focus goes, energy flows. At the beginning of each workday ask yourself, “how do I want to feel today?” Calm, centred, clear-minded, energised, inspired? Write it down in a journal or a sticky note. Intention setting powerfully aligns you with a state knowing that you get to choose how you show up each day.
2. Create the space to unplug.
Carve out specific time in your calendar to unplug and connect with yourself. Make your daily meditation the most important meeting of your day as it will recharge your personal batteries.
3. Meditate.
There are many different types of meditation techniques you can practise. To get you started, either download a meditation app (such as Calm or Headspace) or learn a technique from a qualified meditation teacher (I teach an online meditation course every two weeks). The most basic type of meditation is a breath awareness technique. Sit down with your back upright and your lower back supported. Close your eyes. Become aware of your breath and just notice how your mind wanders periodically and come back to your breath. Be with this process for 5-10 minutes.
4. Gratitude.
Think quietly in your mind or grab your journal and jot down a minimum of 5 things that you are grateful for. This releases serotonin and dopamine - the mood enhancing neurotransmitters that make us feel happy and accomplished.
5. Schedule a "water-cooler" chat.
We are starving for human connection during isolation, so leverage technology and schedule a virtual video meeting with a work colleague to discuss how they are navigating life in these crazy times. Our goal here is to simply listen to each other and express our emotions so we are not bottling anything inside. The truth sets us free.

 In summary, having a daily mental hygiene practice that includes meditation will:

  • Reduce your stress and fatigue;
  • Increase your energy and mental clarity; and
  • Improve focus so you can achieve more of your goals and become a smiling success!

Nick is a Meditation Teacher & Self-Mastery Coach based in Byron Bay, Australia. He empowers his clients with tools and techniques that enable them to drive their own personal development, overcome fear, and realise their true selves. Nick runs 3-session LIVE online group meditation courses every two weeks so connect with him to sign up for his next course. You can stay up to date with him on Instagram right here @nickdimattina. You can also visit his website or email him at