Keep Your Zen — Meditate During Quarantine
The coronavirus pandemic has changed our lives in some pretty massive ways … For many, this has led to increased anxiety, stress, and trouble focusing. This is why you need to meditate during quarantine !
During these times of uncertainty, meditation can help alleviate your mental burden in a variety of ways. In this post, you’ll learn how meditation can help during the quarantine … and pick up several tips for establishing and sustaining a practice during these trying times.
Why Meditate During Quarantine?
The many benefits that meditation offers — reduced stress, improved sleep, and better focus — are more important than ever during the coronavirus.
Let’s take a look at some of the specific benefits that a meditation routine can offer:
The pandemic has been adding a huge element of stress to our daily lives. Free-floating anxiety about the future of jobs, government, and the way we live day to day life can have a huge impact on the psyche — and the body.
When the body is in a state of stress or high anxiety, the heart rate escalates, breathing is shallow and erratic, and the mind starts to race.
Meditation can help. According to a scholarly paper published in the Journal of Biological Regulators and Homeostatic Agents, “Physiological and behavioral changes differ profoundly between states of meditation and anxiety.”
The article goes on to share that the body has quite a different response during meditation: “the mind-body relaxation response is associated with reverse changes and calm, focused thoughts.”
Who couldn’t use less tension and more relaxation right now? Just a few minutes of meditation per day can help reduce stress by sending a powerful “slow down” message to your body.
The risk of depression is very real during the coronavirus. Social distancing measures and separation from family and friends can be extremely challenging. Things like the uncertain state of the world and high unemployment rates certainly don’t help matters. It’s extremely important to take proactive steps to maintain a sense of mental well being.
According to a Johns Hopkins study, meditation could provide incredible relief from symptoms of anxiety — even as much as some antidepressants.
In another study regarding meditation, findings revealed that meditation can be extremely effective in reducing depression and anxiety — but the effects are most pronounced over time. By incorporating meditation into your wellness routine, you could reduce the chance of depression over time.
Many people have shifted to working at home without much notice. If you’re in that boat, it’s understandable that you might be having difficulty focusing and being productive — particularly if you have children out of school or other home responsibilities.
Could meditation help you focus and get the job done? In a fascinating study conducted by neuroscientist Giuseppe Pagnoni, findings suggested that meditation could give you a mental edge and improve your cognitive performance.
The study included non-meditators and 12 meditators with at least three years’ experience. Comparatively, the meditators had a lot more stability in their ventral posteromedial cortex (vPMC) — a section of the brain associated with mind wandering.
In plain English? Meditators have more focus, are less susceptible to distraction, and can maintain a steadier mindset. The perfect recipe for a more mindful workplace!
Tips for Meditating During Quarantine
Now that you’re hopefully on board with meditation as a great way to cope with quarantine woes, let’s go over some important tips for success:
Learn the Basics
Want to start meditating but not sure how to begin? Start by checking out Zenful Spirit’s FREE meditation ebook, “Meditation for Beginners: A Comprehensive Guide.” Pick up a ton of vital basics including different types of meditation, posture and breathing tips, and more!
Set Aside Time
This might seem simple, but sometimes the biggest obstacle to meditating is setting aside a block of time for it. It can be awfully tempting to check Facebook or watch some Netflix instead.
It all starts with an intention. Set a goal or intention to meditate for a manageable amount of time every day — maybe it’s just five minutes dedicated to mindfulness practice. Sart with a manageable period of time and grow from there.
Start By Observing
Having trouble slipping into a zen state of mind? You might need to start even smaller — by taking stock of where you’re at right now.
Take a few minutes to simply sit down and observe how you’re feeling. If it’s helpful, go through a list of universal needs to look at some of the ones that aren’t being met — for instance, freedom, connection, touch.
This isn’t meant to remind you of your troubles. Rather, it’s an act that can help you observe white might be going on inside of you and hopefully extend yourself a little much-needed empathy. It might not fix things, but it’s a starting point.
Shift Into Gratitude
As much as possible, try to be in the moment — and thankful for what you do have.
- Are you healthy?
- Do you have shelter?
- Do you have food?
This exercise isn’t meant to diminish the valid worries you might be experiencing. However, by taking stock of what you do have, you may be able to shift into a more positive state and stay more in the current moment as opposed to getting lost in fearful thoughts about the uncertain future.
Take Time to Breathe
Whether or not you’re meditating, take several time-out breaks throughout the day to take several deep breaths. Consider these moments as mini-meditations or micro-vacations from the stress and uncertainty we’re living in. Even taking these small moments of self-care can have a noticeable cumulative impact.
Keep it Up
Meditation is called a “practice” for a reason. The benefits are most pronounced with continued practice. No, you might not be able to keep it up every single day. But try to keep it as a habit most days. After a while, the continued benefits will motivate you to keep going!
The Final Word Why You Need to Meditate During Quarantine
We’re living in uncertain times, and that has understandably added stress and anxiety to many of our lives. Meditation may be able to provide relief.
Studies have shown that meditation can help reduce anxiety, signs of depression, and improve overall quality of life. Why not reap the benefits of this practice during these challenging times?
Have you been meditating during the coronavirus pandemic?