Meditation-Self-Care During Challenging Times
Social isolation can create many emotional, mental and physical challenges. Add a crisis to it and the effects can be devastating for many. Take time to care for you; “reset” your mind, body and soul. One way that enhances overall wellness is Meditation.
Meditation connects you to your highest self. This process promotes focus, balance, boosts the immune system. This in turn reduces blood pressure and increases calmness by decreasing stress, anxiety and depression. I am sure you are saying “I can’t sit still” or “I don’t have time” well excuses no more because research has shown that 2 minutes a day of meditation can improve brain function. Try it! Start off with 2 minutes a day and as you start to create your meditation flow increase your time. Meditation techniques encourage 15-30 minutes 1-2 times per day to enhance wellness so start your timer at 2 minutes and add as you go!
How Do I Know Which Meditation is Right for Me?
Try them. There are many meditations to pick from, some you can explore on your own while others require a teacher to guide you when you first start. Try different forms to see what resonates best with you. Below are a few you can easily start on your own.
Helps you to be fully present and aware. Find a quiet space and get comfortable. Close your eyes and take deep breaths in through your nose out through your mouth. With each breath be mindful of the coolness as it enters and warmth as it exits. Allow your thoughts to enter without focusing on them (don’t let them linger). Continue your breath work for a minimum of 2 minutes to start. You can even practice your 2 minutes multiple times per day.
This form focuses more on breathing and observing thoughts that may enter without judgement. Find a quiet place, sit comfortably with your back straight and hold a position that feels natural. Take a moment to relax any tension you are feeling in your body, for example if your jaw feels tense relax your mouth by lightly massaging your face. You can keep your eyes open or closed. Now you are ready to begin. Breath in and out through your nose staying mindful of the sound of your breath. As your mind wanders (start to think about your to-do list or what happened throughout the day) gently redirect your thoughts back to your breathing. Continue your breath work for a minimum of 2 minutes to start.
Yes, it is exactly how it sounds! Mantras are words, sounds or phrases that help keep the mind focused (a few of my favorite mantras are Om, So Hum, Om Nama Shiva). Once you have chosen your mantra find a quiet space, sit comfortably and close your eyes. Begin relaxing your muscles starting from your feet to your face (you can wiggle your feet/legs and shrug your shoulders to help relax them). For the first minute sit quietly and allow your thoughts to enter and exit. After a minute start repeating your mantra. You can repeat your mantra aloud or internally (repeatedly think it). Continue to repeat the mantra for a minimum of 2 minutes to start.
This meditation requires assistance by a trained teacher. If you have the option I highly recommend it. This is a spiritual form of meditation using a mantra and helps improve brain function, cardiovascular health and reduces stress and anxiety.
If you are interested in this type of meditation here is the organization I trained under and recommend. Transcendental Meditation-TM
Let’s stay healthy together!
Love & Light
Arianne Reiki Healer and Intuitive Empath, B.A Psychology, Student of AyurVeda Medicine