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Meditation Techniques to Manage Stress during COVID-19


The Coronavirus Pandemic has taken its toll on the whole world. So far, the World Health Organization disclosed that more than 200 countries have been affected by the outbreak infecting nearly 1.3 million people and causing over 72,000 deaths worldwide. Lockdown and quarantine measures have been imposed by governments to further prevent the disease from spreading and contaminating communities. 

Isolation and Coping with Stress

Almost everyone is in a state of panic and staying inside their homes to avoid getting infected by the deadly Covid-19. Even then, we don’t have to feel desperate despite this prevailing public health emergency. In fact, this state of social isolation gives everyone the time for deep reflection and meditation which can help relieve stress. 

Meditation is known for being effective in helping control and lessen anxiety. Aside from reducing levels of stress caused by the coronavirus pandemic, it can possibly enhance a person’s immune system. It really doesn’t matter what type of meditation you practice. Use any mantra like So Hum literally meaning “I am that” or Om (Aum), known as the original sound vibration of the universe. Through your mantra, you can find the most meaningful way of finding spiritual fulfillment. Besides, there are simple and easy to follow meditation techniques that can help bring back your tranquility from the comfort of your home.

What is important during isolation and practicing meditation is how you effectively deal with your feelings and emotions. Meditating indeed is very timely at this period when the contagion causes apprehensions about your wellbeing and financial condition. Once negative emotions overwhelm you, there’s always the danger of developing problematic thoughts that could ultimately lead to depression and even suicidal tendencies. 

Don’t worry because meditation doesn’t have to be difficult. All you need initially is to be mindful which means focusing on the present moment and doing things intentionally. Practices in mindfulness meditation encompasses purposeful actions to control attention by observing one’s thoughts and emotions. Direct your thoughts on how you feel and where you are. It seems simple but it requires a lot of concentration. Then again, always think that mindfulness maybe complicated but it’s worth the effort.


Basics of Meditation

Now, before you start to meditate, it would help that you understand the essential elements of meditation.

  • Focus your attention to help liberate your mind from numerous disturbances or distractions that produce worries and stress. You can concentrate on an image, object or mantra (which will be discussed later). 
  • Observe relaxed breathing which involves deep and gentle breathing making use of the diaphragm muscle for respiration in expanding your lungs. Your goal should be slowing down breathing, taking in more oxygen and minimizing the use of the neck, shoulder and upper muscles while inhaling and exhaling. This procedure allows you to breath better and more efficiently.
  • A quiet atmosphere is necessary. For beginners, it would be easier by staying in a quiet place without any interruptions like mobile gadgets television and music. When you become more adept in the practice, you can meditate almost everywhere especially under very stressful situations.
  • The position should always be comfortable whether you’re walking; lying down or sitting. Maintaining a good posture and being relaxed brings the best out of meditating. 


Ways to Meditate

First and foremost, the mere thought of reflecting should not add to your anxiety. Think of this practice as something that fits your lifestyle and, in this case, the critical condition affecting society. Of course, it would help if you gradually incorporate meditation into your everyday routine. Try setting a fixed schedule such as 30 minutes to an hour after waking up or before going to bed. 

As you begin to reflect, breathe in deeply to invite space into your whole body before breathing out to release the tension inside. Breathing is a normal function which is beneficial for beginners. Focus on feeling and listening while inhaling and exhaling through your nostrils. Gaze into the distance before closing your eyes gradually. Make sure your jaw is slightly open and loose to relax the facial muscles. Open your eyes gently once you feel your face becomes tense. Your goal at this point is to loosen up all parts of the body.

Don’t ignore or control your thoughts. Just stay composed and use breathing to go back to the moment. Learning how to do this while meditating helps you let go of things during your lifetime. You may get carried away by your thoughts in the process. Let it be and see where your mind drifted and return to your breathing. Just continue as the silent spaces between your thoughts will become recurring and longer as you meditate. 

Learn the art of visualization which is the process of forming images in one’s mind through imagination. Take visualization to the next level by picturing specific things that you desire in life such as a dream job, a new home, material prosperity, or your ideal partner. Think about what you want instead of what you despise which will help attract positive experiences and things into your life. 


Guided Meditation

Guided meditation is advisable for learners to become accustomed to visualizing and meditating. Thus, it turns out easier to do this by yourself later on. Some individuals who have been practicing meditation for years still love to listen to guide or direction. Here are pointers that can help you visualize:

  • Close your eyes while seeing in your mind’s eye.
  • Calm down and don’t get frustrated if you fail to envisage images immediately.
  • Visualization calls for expanding your imagination as well as the right bisection of your brain. This can take time and plenty of practice before you can envision pictures easily.
  • Consider this more of a game than a task to do away with the pressure. 
  • There is no correct or wrong method of visualization. 
  • To begin with, imagine simple objects and make your visualization more detailed as you become experienced.

Another alternative is to use the ‘Scan your Body’ Technique wherein the focus is on different body parts. You become conscious of the body’s different sensations which include pain, nervousness, suffering, affection, and relaxation. Put together body scanning with breathing exercises and pretend that you breathe warmth or relaxation into various parts of your body.

Mantra in Meditation

The mantra refers to a philosophy, an idea, a belief condensed in one phrase, sentence or even a single word. Repeating this mantra in your mind engages you deeper and brings you closer to realizing your goal. Among the best meditation mantras are Om, Om Namah Shivaya, I am that I am, Hare Krishna, Aham-Prema, and many others. Please refer to Meditation Chants section of this website for learning new chants. CLICK HERE

For some who practice meditation, the mantra is a mental safeguard against unwanted emotions or annoying distractions. Others believe mantra meditation has a profound spiritual purpose. Certain Hindu and early Christian traditions regard recitation of mantras as a way of focusing the heart and mind and connecting with the divine entity. For Buddhists, among the benefits of reciting and repeating mantras is to help the mind concentrate and open to blessings of the present time.

It is also a common practice to chant mantras. After repeating your intentions and relaxing your mind by breathing, you can recite or chant the mantra. It’s nothing special. Simply calm down, be your own self and mindful of the moment. In other words, go on with the movement without putting undue pressure on your mind and body. 

I have created a special playlist on spotify for you to listen and meditate. Please CLICK HERE

Other Options

You have several options such as walking around the house or the yard while meditating in the morning. Since it’s not possible to leave your home, make use of the available space and don’t focus on the destination but on your feet and legs while uttering action words in your mind like lifting and moving while you lift your feet and move your legs forward. 

Of course, you always have the prerogative to pray which is the most prevalent and widely-practiced way of meditating in almost all religions or sects. You can pray with your own words or invocations taken from prayer books. While reading sacred texts, it is also possible to reflect spending a few moments in silence after the prayers. Or, listen to blessed music that can inspire you especially during these dark moments caused by Covid-19. 

The bottom line is to meditate with love and thankfulness in your hearts notwithstanding the outbreak that has placed the world in a state of sorrow during the last two months. 

Benefits of Meditating during the Pandemic

As the entire world battles the Coronavirus disease, meditation can help people fight stress. It also provides everybody with a feeling of serenity, balance and peace. By meditating regularly, you can look forward to endure all the worries, adversities and uncertainty as a result of the health outbreak.

Some of the emotional benefits of meditation are the following:

  • You gain a new perspective particularly during traumatic situations.
  • You acquire strength that makes you capable of managing stress.
  • Meditation increases your self-awareness and self-confidence.
  • You are able to focus on the present situation.
  • It helps lessen your negative feelings.
  • It increases your resourcefulness, endurance and perseverance. 

What’s Next?

At this point, governments and medical experts are still engaged in the fight against Covid-19. Nobody can tell when all this will end although people worldwide regardless of religion, race, social status, and belief are praying that hopefully, this scourge will end. All possibilities are quite frightening to think about so being proactive can help relieve some of the apprehension.

Meanwhile, it is important not to forget the reminders of the WHO which are:

  • Wash your hands with soap and water often for at least 20 seconds or use a hand sanitizer that contains 60% alcohol.
  • Avoid touching you face, eyes, mouth, and nose. 
  • Stay indoors (inside your home) and go out only to purchase essentials like food, drinking water and medicine.
  • Avoid crowds and gatherings of 10 or more persons.
  • Avoid all non-essential travel. 
  • Maintain a distance of six feet between each other.
  • Get enough sleep and eat nutritious food.
  • Follow the advice of health authorities.


It won’t hurt if you list down all likely solutions that you can possibly think of.  Consider reasonable options that can possibly solve this problem and disregard things that you cannot control.