The Covid-19 pandemic (also known as Corona) has had a firm grip on all our lives for almost exactly a year now. Across all continents, people are living their lives as best they can, often dealing with significant health, financial, and socio-emotional anxieties and worries. But the fear of what is and, above all, what could be, holds most people in its grasp. Meditation is a great way to actively do something for yourself, quiet your mind, and stop the daily carousel of thoughts. If you think this is only for slightly eccentric esoteric types, Buddhists, or monks, you're mistaken. Top managers often start their day early in the morning with a workout – and meditation to get in the right mindset for the day. Let's shine a light on the subject of meditation.
Finding peace in times of crisis – but how?
Your mind just won't rest: Working from home, homeschooling, existential fears, isolation & loneliness, worrying about parents, relatives, friends – all of this currently dominates our lives during the Corona lockdown. Relaxation, an entertaining movie night, meeting friends outside the family, a relaxing family vacation including the anticipation of it? Not a chance. At least for the vast majority over the past year. But also the opposite, social and spatial isolation, loneliness, is a major challenge for many. Depression and depressive moods are on the rise.
Yet especially now, scientists say, it is absolutely essential to take care of yourself. To pay attention to your well-being. Your gym is closed, and a relaxing visit to the sauna is currently out of the question as well. For many, all that's left is a walk in nature. But local forests have clearly also become the favorite spot for city dwellers over the past year. No wonder, as we all long for a bit of inner peace. And the rustling of leaves in the wind, the various trees and plants around us have always had a calming effect on the mind. It just doesn't work as well when hundreds of your fellow human beings have the exact same idea, and your kids, if you have any, need or want to get some fresh air too.
So what can be done to find a little balance from a stressful day and all the COVID news that keeps your mind racing all the time? Exercise and movement is one option. The home gym is booming, people have been buying treadmills, dumbbells & Co. like crazy for months for their home workouts, because club sports are currently not possible and gyms have partly been closed for months. But physical exertion requires a counterpart, namely coming to rest, winding down the body, lowering (stress) hormones, and calming the mind. And meditation is proven to be an excellent method for doing just that.
What meditation methods are there, and how do I find my preferred method?
First of all, the term meditation simply means focusing on the here and now. On silence, your own breath, a sound. Or a specific, perhaps repetitively monotonous movement like walking mindfully through the forest.
Generally, we distinguish between active and passive meditation. The best way to find out which one suits you better is to simply try it out.
Active meditation – movement as a concentration exercise
With active meditation, you connect your movement with meditation. For example, this can be a guided meditation sequence accompanied by spoken words that you listen to through your headphones while walking attentively through the forest. Or the very conscious combination of mindful inhaling and exhaling during yoga.
Passive meditation – finding peace in stillness
You spend passive meditation sitting or lying still. You don't move, but focus your attention on the here and now. Experience shows that beginners find it easier to approach meditation by finding a quiet spot to sit and trying a guided meditation. In this case, guided means someone leads you through the meditation with calm words.
There are an incredible number of apps that offer exactly that. You'll also quickly find what you're looking for on YouTube when searching for meditations for beginners. You might need to try out different providers before making a choice. Much of it comes down to HOW someone guides the meditation and whether you like their voice. I stuck with 7Mind because I liked the voices and the range of various individual meditations and courses best. But feel free to try out new apps as well – and since everyone likes something different, you should do what works for you and find your own favorite(s).
Meditation apps
Here are all my apps as inspiration that I use or would like to try soon:
- Calm (Google Play Store / Apple App Store)
- 7Mind (Google Play Store / Apple App Store)
- Headspace (Google Play Store / Apple App Store)
- Relax Melodies (Google Play Store / Apple App Store)
- Sleep Sounds (Google Play Store)
- Ballon (Google Play Store /)
- Serenity (Google Play Store / Apple App Store)
- Aumio (Google Play Store)
- Insight Timer (Google Play Store / Apple App Store)
- Meditation for sleep and calm (Google Play Store)
- Prana Breath (Google Play Store)
The positive effects of meditation – mastering times of crisis
Anyone who has never looked into meditation before might wonder what benefits it actually brings. A whole lot. And countless studies now support this finding. Not only can meditation help us gather our thoughts and relax after a hectic day or in between tasks, meditation also has a proven positive effect on our body. This can be immensely helpful for us right now during Corona times, as we are dealing with many negative thoughts, news, worries, etc. every day. Here are just a few of the positive effects of meditation:
- Reduces stress and anxiety
- Can be an effective tool against depression and depressive tendencies
- Calms, centers, and promotes serenity
- Activates the parasympathetic nervous system, which is responsible for the body's regeneration and building up energy reserves
- Strengthens the immune system
- Interrupts (unhealthy) overthinking
- Can help reduce pain
- Improved sleep with regular meditation
My tips after 7 years of meditation experience
During an insanely stressful phase at work, I started with Viniyoga, which is very similar to the well-known Hatha yoga. It is gentle, and the focus is on combining breath with gently challenging movement sequences. In the beginning, we sit quietly and focus on our breathing. Which is basically a kind of mini-meditation every time. The final phase (Shavasana) is structured similarly: we lie down and mentally scan through all body parts in a body scan. That is also a form of meditation. At some point, I also started getting my dose of meditation at home via apps whenever I needed it. I often do a sleep meditation to fall asleep, but I also take a quick meditation break during the day or depending on the situation. It's also great if you develop a routine and, for example, always start the workday with a meditation to prepare yourself for the hours ahead. Finally, I'd like to share a few tips with you:
- Especially in the beginning, just try out a few meditation apps. Almost every paid app has a free section where you can get a quick taste. If you like the meditations and the voice, stick with it. Start with small, short meditations and gradually increase if you want to.
- Currently, many apps have unlocked free meditation sections that are specifically dedicated to coping with crisis during Corona times.
- Many apps now offer subsidies or even full cost coverage by health insurance companies. It is worth reading through the FAQs to look out for this. For example, if you are insured with Barmer, you can use 7Mind completely free of charge. But virtually all other major health insurance companies have offers, so you can get reimbursed through their preventive course systems, for example.
- Practical tip: Pick a comfortable place to meditate. Feel free to sit slightly elevated on a cushion if you want to meditate cross-legged. In principle, any chair is also suitable for seated meditation. Only lie down if you are already experienced in meditation or if it is explicitly intended for that meditation. Otherwise, you might comfortably fall asleep.
- At the very least, set your smartphone to silent when you meditate. Nothing is more annoying than an incoming call in the middle of meditation or a buzz or vibration sound for incoming messages.
- It is almost always easier for beginners to start with guided meditations. You focus on the pleasant voice. Even after years, I still prefer this form of meditation myself.
Why not just give meditation a try? You'll surely notice the positive effects on your daily life very quickly and see how it helps you remain calmer during times of crisis like these. Namaste!
