A Moment in Mindfulness during a global crisis

The average mind has over 75,000 thoughts in a day. The purpose of meditation and mindfulness is not to eliminate these thoughts or feelings of stress and uncertainty, but rather to learn how to respond, rather than to react to these emotions. We are currently living in a very unpredictable time, where it may be difficult to remain calm and positive. Amid this fear and anxiety, it is important to take a few moments in your day to practice mindfulness so that we can walk calmly through the storm like the eye of a hurricane.

Here are some simples ways I have been staying calm:

Engaging in a mindful body scan:

Begin in a comfortable seated position or by lying down on your back
Take a few deep breaths in and out, and bring awareness to the way that your breath enters and exits your lungs
Next, bring your awareness to your toes and notice how that area of your body is feeling, noticing any sensations you are experiencing, or if there is any discomfort
Slowly work your way up to the next part of your body (your feet, ankles, calves, etc.), taking note of how each part of the body feels

This simple exercise helps bring awareness to the body and allows you to check-in and notice how your physical body is feeling.

Keeping a gratitude log:

With an attitude of gratitude, take note of three things that you are grateful for each day. They can be anything big or small, and it really helps to write these down in some type of journal.

Going on a mindful walk in nature:

One really positive thing that has come out of this pandemic is that I have been able to connect with nature very deeply. Try going on a walk or a hike (it can be alone, with family, or with a friend, six feet apart of course!), staying silent and just observing the nature around you: engaging with your senses, being intentional of your feet hitting the ground, the noises around you, and the color of the trees. This practice allows you to connect with and appreciate the beauty of your surroundings.

Listening to guided meditations:

Something that has really helped me is listening to short guided meditations on YouTube before bed or during moments of anxiety. These are some of my favorite links:

15 Minute Guided Meditation to Find Peace In Uncertain Times:

Guided Meditation for Deep Positivity – Law of Attraction:

Letting Go of Anxiety, Fear and Worries:

Before Sleep Chakra Alignment:

Guided Meditation on Blissful Inner Peace:

Engaging in simple pranayama breathing techniques:

I received my yoga teacher training at the American Yoga Academy in Summit, New Jersey, where I got certified as a Health & Wellness Educator. At the AYA, we practiced simple pranayama techniques, or breathing exercises, to help deeply relax the mind and body. Here are a couple of my favorite exercises that I practice daily:

Nadi Shodhana (Alternate Nostril Breathing):

Using your right hand, bring your pinky and ring finger together, bring your middle and index finger together, and let your thumb hang free
Place your middle and index finger on your forehead, your pinky and ring finger on your left nostril, and let your right nostril remain open.
Inhale through your right nostril for 2 seconds
Close your right nostril with your thumb and hold for a count of 8 seconds
Then, lift your pinky and ring finger off your left nostril to exhale through your left nostril for a count of 4.
Inhale through your left nostril for 2 seconds
Close your left nostril with your pinky and ring finger and hold for a count of 8 seconds
Lift your thumb off of your right nostril to exhale through your right nostril for a count of 4.
Repeat steps 3-8 (one cycle of nadi shodhana) for 10 minutes

This breathing technique helps balance the right and left hemispheres of the brain and helps improve concentration and focus.

Ujjayi Breath (Sounding/Ocean Breath):

Sitting with your spine straight, or lying down on your back, take a few deep breaths and begin to relax
With a slow and steady breath through the nostrils, gently contract the back of your throat creating a soft and audible hissing sound. The sound is like a gentle “snore” in a deep, relaxed sleep
Repeat for 5-10 minutes

This breathing technique is both relaxing and energizing and can help induce a state of meditation.

Practicing loving kindness:

Finally, use this time to practice loving kindness and self-care to boost your own wellbeing. You can do this by carving out time for yourself to focus your attention on positive, self-compassionate mantras to repeat to yourself. Another thing that I would recommend is doing one thing every day, big or small, for yourself. It can be anything from cooking yourself a nutritious meal, practicing one of these meditation techniques, or treating yourself to a bubble bath. We may not be able to physically embrace our loved ones right now, but we can always look one another in the eye and send loving kindness to others – wishing each other health, safety, and peace.

We will get through these tough times together by taking things day by day. Some days may feel better than others, and that is okay. Be kind to yourself and know that this too shall pass.