For many of us, fears about COVID-19 and the uncertainty surrounding the pandemic have taken their toll on our well-being over the past two months. Much of what we consider to be our basic reality has been turned on its head as we have been forced into this unnatural state of quarantine. Many of us are struggling to stay in the moment and are overwhelmed by stress and anxiety. Though we can’t see or touch our stress, we can definitely feel the effects on our minds and bodies.
The good news is that, while we may not be able to eliminate the source of our stress, we can minimize its effect on our wellness. One of the most accessible stress-relieving techniques is meditation, a practice in which you focus your attention inward to bring about a state of deep relaxation and emotional balance. Meditation improves attention and the quality of our sleep and enhances positive emotions.
The latest research proves that meditation not only reduces stress, it literally changes the structure and function of our brains. The adult brain is capable of neuroplasticity—that is, forming new cells and pathways that create positive changes in health, mood, behavior, and feelings of well-being. Simply put, science has shown that the effects of meditation are long-lasting and that meditation simply makes people happier.
I personally discovered meditation some years ago when I was sick with Lyme disease. I was struggling to manage my anxiety so I started listening to guided meditations. I began studying different types of meditation and mindfulness. I found that these practices helped me focus on the present instead of dwelling on the past or worrying about the future. Like physical exercise, the more you meditate, the more you derive a benefit. Meditation sets the tone for my day. I use it to quiet anxious thoughts or to distract me from unproductive thinking when I am unable to fall asleep. Meditation is empowering and liberating.
In my wellness practice, I introduce meditation to my clients by leading them in a short, guided meditation at the beginning of each session. Meditation can be challenging for some – it isn’t always easy to stay in the moment and turn off internal noise. But it is important to approach it with an open and accepting attitude and commit to doing it consistently. If you can breathe, you can meditate!
Here are the basic steps to get you started in your practice:
· Choose a quiet place to sit. One that you find calm and soothing.
· If you are a newbie, start by dedicating a short period of time to the practice each day, such as 5-10 minutes, and gradually increase your practice time as you get more comfortable with it.
· Close your eyes if you’re comfortable doing so.
· Begin to focus on your breath and on how the body moves with each inhalation and exhalation. Notice how the air feels as it comes in and out of your nose. Focus your attention on your breath without controlling its pace or intensity.
· If your mind wanders, don’t judge yourself, simply acknowledge the thoughts, let go and return your attention to the breath.
· Repeat these steps throughout your meditation.
· When you’re ready, gently open your eyes. Take a moment to notice your thoughts, emotions, and how your body feels.
This is a simple, yet effective, form of basic meditation. There are many great support tools available to help you meditate if you find it challenging to do it on your own. Listening to a guided meditation can be very helpful, especially when you are just getting started.
Some of my favorite apps are:
And my favorite online guided meditation resources are:
James Gordon on Sound Cloud – Soft Belly Breathing Meditation