Meditating through a pandemic

Dear Avery,

In the midst of the COVID pandemic, I’ve had the time and focus to dedicate to meditation. It can be hard for me to just sit quietly for a period of time, so I decided to go down the guided meditation route, where someone is guiding you through your breathing, your visualizations, and sparking various emotions to reflect on. This works for me, and it might just work for you too!

I thought I’d share a few pointers I’ve learned through guided meditations.

Start with:

• A dedicated space or room. Just like going to the kitchen when hungry or your bedroom to rest, find a space that you associate with mindfulness.
  • I sit in my family room downstairs with a view out into the backyard full of plants, plus its the quietest (for now!) and most removed room in the house
• Take your senses into consideration:
  • Smell: A candle or fragrance that invites calm and relaxation
  • Sight: What can you put in front of you that makes you happy?
    • Plants?
    • Photos of loved ones?
    • Art?
  • Sound: I like relaxing music playing or sounds of nature
  • Touch: Make sure you are sitting on something comfortable.
    • I like to sit on a large pillow rather than a yoga mat.
    • Sometimes I like to have mala beads in my hand. Feel each bead on the necklace as you breathe in and out.

OK! So you have your meditation place set up.

Next find a guided meditation instructor online or through an app. My favorite has been a monk turned social/purpose/life coach named Jay Shetty.

Here he has 20 sessions that last 15-30 mins each: Jay Shetty Meditations

A big part of meditation is the focus on breathing. There is an ancient technique that I’ve been using at the beginning and the end of each practice. It’s called 4-7-8.

Take a deep breathe in for 4 seconds. Hold that for 7 seconds. Release through your mouth for 8 seconds. You’ll find your belly really extending outwards on that release. This breathing exercise can reduce anxiety, calm your stress, and can help with sleep.

Lastly, there are variations so you don’t get bored doing the same thing!

• Guided visuals focusing on good memories or people in your life, favorite places, or new environments. These bring gratitude for thing that make you happy.
• Finding pain points on your body and focusing your attention there. Bringing awareness to the exact pain and breathing through it.
• Imaging holding radiant energy like a ball in your hands, and passing to people you love, or people who have hurt you — offering them forgiveness and acceptance.

Take time for yourself. Take time to listen to your thoughts as they come, but understand that YOU ARE NOT YOUR THOUGHTS. You are simply an observer of them. If they become overwhelming or overbearing (which they can), gently bring your attention back to your breath. Thank your thoughts, and then visually watch them leave you.

I hope you find this time to be special if you give it a shot.

With love,

Aunt Megs