“Since you cannot go outside, it’s a great time to go within.”
You’ve probably read this on your social feed. Keep calm during this quarantine is the favour of the season my friends. But it is tough going, isn’t it? Everybody is grappling with a sense of uncertainty and fear over the future. But we’re got to keep that strength going.
So, here’s a simple guide to help you get started with one practice that is helping thousands of people around the world: meditation.
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Firstly, it’s easy. And once you get started and practice it daily, you will find yourself waiting to do your practice.
Secondly, the effects of meditation are truly remarkable. Take an expert’s advice on this. The Harvard Medical School said in its latest health guideline that yoga, meditation and controlled breathing are “some tried and true ways to relax”. How about if we add increased immunity as well to the mix?
Allow the mind to find its peace
You already know that meditation has many benefits. But here’s a little case for meditation, incase you still need convincing:
- Increases immunity: In fact, there is a study published in Psychosomatic Medicine (2002) showing that people with negative emotions were less resistant to the common cold than people with predominantly positive emotions. One study found that those with an established meditation practice had higher levels of B lymphocytes and natural killer cells (cells the body uses to protect itself from foreign invaders) compared to non-meditators.
- The good part? Meditation also strengthens the immune system in new meditators.
- Reduced loneliness in older people: Meditation brings you to the present moment, and allows you to fully focus on the now. Researchers from the University of California, Los Angeles, found that a simple 8-week-meditation program reduced loneliness in older people.
- Decreased emotional reactivity: Meditation and breathing techniques have been found to help the mind focus, be positive, encourage sharper thinking and decrease emotional reactivity. Researchers at the Trinity College Institute of Neuroscience and the Global Brain Health Institute at Trinity found meditation directly affected the levels of noradrenaline in the brain. You can boost the brain’s cognitive abilities towards goal-directed behavior, control impulsive emotional responses and habitual thinking patterns with the daily practice of yoga and meditation.
- Relaxes you
- Put you in a space of gratitude
- Puts you in a sense of resilience
- Makes you more compassionate
- Increases energy levels
- Increases social connection: Although meditation is “me-time”, it increases empathy and a sense of connection.
- Makes you feel less lonely!
One of the lessons we learn from meditation is compassion and oneness. This is very relevant now because we realize that we are all together in this sticky situation.
Stay healthy, stay connected,
It’s going to help you navigate your day: whether you’re working from home and managing chores; if you have toddlers or senior citizens to care for; if you live alone and the loneliness of the quarantine is hard on you. And even if you’re taking this crisis with a smile. Meditation will help you.
The best part. Online meditation can be done at your own place, time. It’s all about your convenience. It’s almost like picking up the phone and talking to your friend anytime. (Don’t forget that social distancing is not social isolation! So keep speaking to your friends too.)
Why guided meditation
Following the instructions will stop the wavering mind and help you focus on your breath. Especially if anxiety and fear are overpowering you. Guided meditations will help a beginner or an advanced meditation practitioner.
The next six guidelines will help you adopt this practice.
How to meditate
Just sit, close your eyes and listen to the guided instructions.
1. Find a quiet corner for yourself or create one.
2. Put your phone on silent or DND mode for just 20 minutes.
3. Request your family members to hold on to their horses for this time.
4. Choose the meditation you’d like to do form the resources given below. You could also download the Art of Living app and choose a meditation.
5. Ensure your pets and children do not disturb you for those 20 minutes.
6. Start the guided meditation, close your eyes, keep your back straight.
In case you find your mind is wandering, it doesn't matter. Just keep listening to the instructions.
Note: It’s best if you start your meditation with 8-9 rounds of nadi shodhan pranayam or alternate nostril breathing. Breath work is important since it helps to clear the system and calms you.
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Learn nadi shodhan pranayama
Where to meditate
1. Choose a quiet cozy corner at home. You can also personalise your cover with cushions, candles, mats, planters and your meditation chair.
Don’t forget to keep a bottle of water near you.
When to meditate
Anytime! It’s important that you meditate. If you’re going to embark on a new journey during this time of social distancing or spend time in introspection, then meditate. It’s going to help you more than you know.
Resources:
Meditation to deal with anxiety
Healing flute meditation music
Join live meditation sessions with Gurudev Sri Sri Ravi Shankar or meditate with the recorded videos on srisri.org/live
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