The outbreak of coronavirus disease (Covid-19) has caused anxiety and fear among people across the world, and you are justified to be stressed during this time. You are probably in a bewilderingly unfamiliar place, missing friends and coworkers, or your company is ignoring the government recommendations. Being on a coronavirus quarantine can be very stressful. Even if you may not get sick, you get to worry about your health and that of your loved ones. Guilt about not being able to do your regular parenting duties and even frustration and sadness from the unfounded fears from friends and loved ones on contracting the disease when they come into contact with you is a constant worry. Fortunately, meditation can help you to relax, restore your inner peace and calm as well as uplift your spirits during these stressful moments. Here is an exclusive guide to meditation during coronavirus quarantine.
Meditation involves the mind, and you can create the space at any time and anywhere and start reaping the benefits of meditation. Do you think that you don’t have time for meditation at a time like this? This is ultimately the stressful times that we can most benefit from what has been clinically proven to lower blood pressure, reduce anxiety, and develop strong mental health. Although you can reduce stress by watching movies, and going online, these are temporal and quick fixes. Meditation involves embracing the situation and all its mess. During coronavirus quarantine, you can follow the following meditation guide.
Sit or lie in a comfortable position. You can practice meditation, whether you are lying, sitting down, walking, or in other activities or positions depending on your place of coronavirus quarantine. Aim at keeping a comfortable and proper posture. You can either sit on the floor, at your desk, or chair with the feet cross-legged or firmly on the floor.
Close Your Eyes
We would recommend that you use a therapeutic eye pillow or a cooling eye mask if lying down. Closing your eyes disconnects you from the surrounding distractions and helps your mind to focus.
Allow your body to feel relaxed. Soften your shoulders and facial muscles. Keep your hands-free and your back straight but not stiff.
Deep breathing helps in calming the body and mind. Breathe deeply and slowly ad concentrate all your attention on listening and feeling as you inhale and exhale. In case your mind wanders off, use your breath to observe the wandering thoughts and bring your attention back to the breath.
The purpose of meditation and the goal of everyone in coronavirus quarantine right now is appropriately aligned; to stop reacting, acting, overreaction without some consideration. You want the questions surrounding this pandemic to pop up in your head without getting a freakout. Like any sport or exercise routine, meditation requires practice. During coronavirus quarantine, you have restricted movements and plenty of time to meditate to help reduce anxiety and stress. More so, you don’t need a perfect location or perfect moment.
How else can you meditate?
Repeat a mantra
You can repeat a secret mantra in your head, whether secular or religious such as the holy name of God or Jesus player in the Christian religion. This is transcendental meditation, and doing this for about thirty minutes a day can be very useful for you. You don’t have to sit or lie; you can do walking meditation with its slow and deliberate steps.
Scan your body
Rather than training your attention in breathing, scanning your body involves systematically focusing on different areas and sensations of your body organs from head to toe. Get aware of your various body sensations, whether it is tension, pain, relaxation, or warmth.
Participate in prayer
Prayer is the most practiced meditation example and can be ideal for you during this coronavirus fucked up times. Most faith traditions have written and spoken prayers, and you can meditate through prayer or potential religious resources available.
At such a time when anxiety runs rampant, meditation will significantly help your brain from forming the negative thought patterns resulting from the effects of coronavirus outbreak. You can meditate for as long as you like. Even five minutes is good, and thirty minutes or an hour could be even better to avoid getting into stress and anxiety during the coronavirus quarantine. Meditation is a skill, and you will get better at it with time, and the benefits for you will grow. Most of them all, you should find enjoyment in meditation to help you overcome these awkward moments.