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