COVID-19 - Using meditation to reduce anxiety

01 May 2020

COVID-19 - Using meditation to reduce anxiety

01 May 2020

Are you experiencing anxiety in these times of containment? If so, meditation could help sooth you. Here are a few tips and tricks to get you started in this simple and accessible activity.

Relaxation and more

Meditation has many virtues. Chief among them is its ability to reduce stress. However, the benefits to meditation go much deeper than this and can be especially interesting for your loved one. Benefits such as improved cognitive functions, strengthened memory functions and improved vascular health (for people with type 2 diabetes and cardiovascular diseases).

Meditation may therefore be beneficial to you and your loved one, especially in times of containment such as now.

The basics of meditation

In only a few steps, you too will be able to practice mindfulness meditation:

1. Choose a quiet, distraction-free place

Find a comfortable room in the house where you can be alone. Stay away from noises; close windows to help you stay focused.

2. Stand straight and close your eyes

If possible, adopt an active stance by sitting with your back straight. If needed, use the backrest of a chair for support. If you cannot be seated, a lying position is equally suitable. Close your eyes to put yourself at ease.

3. Breathe slowly and relax your body

Take a few seconds to take deep breaths. Next, focus on key areas of your body to relax them, in this order: your shoulders, your jaw, the back of the neck, your arms, hands, legs and finally, your toes.

4. Connect to your senses

Mindfulness is all about here and now. Focus on the sounds around you – what do you hear? Next, focus on your sense of touch – can you feel the fabric of your pants on your legs? Now, focus on your sense of taste – what do you taste in your mouth? Finally, do you smell anything in particular? This simple exercise will help you be aware of your surrounding environment.

5. Let your mind roam

The toughest part about meditating is letting your thoughts freely come and go. The goal is to let them go to empty your head. This will improve over time with regular meditation sessions. Be indulgent toward yourself if you are struggling with this in the beginning, as it is quite normal.

6. Favour short, but regular sessions

Less is more – short 3 to 5-minute sessions to start are the most beneficial. When you are ready, you can try longer sessions. This is totally up to you.

7. Thank yourself for investing time in you

You have the right to feel gratitude towards yourself. Thank yourself for these moments of physical and mental well-being.


"5 bienfaits de la méditation", Magazine Contact, Université Laval


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