The public safety mandates of the COVID-19 pandemic have left many of us to stay at home nearly all day every day, and it is safe to say that this sudden transition has been difficult and stressful for a lot of people. Having a regular meditation practice can help relieve some of the internal noise and pressure that comes with any kind of lifestyle shift, and is an activity that is accessible almost anywhere and can be done within the safety of your home. If you’ve ever been interested in trying guided meditation, now is the time to do it! Why not try something that is good for your mind, body, and soul?

Here are five easy types of meditation for you to dip your toes into to help reduce stress, manage anxiety, and cultivate a balanced lifestyle during these trying times.

1. Mindfulness Meditation:

“Mindful Meditation” is a buzz term that has been floating around for a few years now, and the benefits of mindfulness meditation are endless. Get better sleep, make progress toward your weight-loss goals, manage chronic pain, and decrease any negative feelings you’ve been having. This process can be broken down into 3 simple steps:

1. Find a nice comfortable seat. You should be comfortable, but not so comfortable that you’d be tempted to take a nap. (Don’t Worry. It happens!)

2. Start paying attention to your breath. How does the air feel flowing in and out of your lungs? Notice how your chest inflates with every breath in and deflates with every exhale. How fast or slow are you breathing? Observe without purposefully controlling your breath.

3. When your mind starts to wander, gently guide your attention back to the cadence of your breathing. Do this without judgment. Imagine allowing any random thoughts that drift by to float through one ear and out the other. Your breath is your focus and your guide.

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2. Breath Awareness Meditation

The main difference between mindful meditation and breath awareness meditation is the role of your breath. During mindful meditation, you simply acknowledge your natural breathing without controlling or altering it in any way. With breath awareness meditation, we use slow and controlled breath as the focal point to guide the meditation. Here is a pattern of breathing meditation you can try to reduce anxiety called the 4-7-8 breathing technique:

1. Find a comfortable seat, and empty the stale air out of your lungs.

2. Slowly breathe in through your nose for 4 seconds.

3. Pause at the top of your breath and hold for 7 seconds.

4. Purse your lips and force the air through your teeth with a “whooshing” sound for 8 seconds.

5. Repeat these steps up to 4 times.

3. Body Scan (Progressive) Meditation

Progressive meditation is often referred to as “body scan” meditation because it involves the act of mentally observing and releasing tension in your body starting from head to toe or vice versa. This method works to release physical and psychological tension that can build over time. The best part about doing a body scan is that you can do it laying down! Here’s how:

1. Find a comfortable (but not too comfortable) place to lay flat on your back where you can take up space and allow your arms are legs to extend freely.

2. Pick a starting point to begin your scan. It is easiest to begin at your toes or at the crown of your head.

3. Lose focus with your eyes or allow your gaze to blur and turn your focus inward and notice any tension your body is holding at your starting point. Acknowledge the tension and release and relax the muscles there. For example, if you’re starting on at your head, start by releasing the tension in your eyebrows and let your jaw hang heavy. If you start at your toes release your toes and let gravity allow your feet to fall open.

4. Repeat this action of acknowledging the tension and actively releasing those muscles until your entire body feels as if it is sinking into the ground from pure relaxation. You have completed your body scan. 

4. Mindful Eating Meditation

Mindful eating has many proven benefits including weight loss, easier digestion, and can completely shift your relationship with food for the better. While mindful eating as a whole includes many different individual practices, here are some simple instructions for how you can start eating mindfully with your next meal or snack:

1. Before even starting to consume your food, spend time observing and appreciating the way it looks, smells, and feels. Are you eating with your hands or utensils? How does the texture feel against the skin of your fingers? Can you feel the weight of your food at the end of your fork or spoon? What kinds of noises does it make when you move your food around your plate or your hand?

2. Be intentional with your bites. Chew slowly and experience your food. Try closing your eyes and observing how your food tastes and feels inside your mouth and against your teeth. Is it chewing, warm, crunchy? These don’t have to be complete thoughts. Simply enjoy the experience of eating your food, step-by-step, one bite after the other.

3. Check back in with your body when you are finished eating. Does your body feel full and content? Does your body need more? Try to differentiate what your body needs over what your mind wants. This is mindful eating.

5. Moving Meditation

A lot of people think of yoga when they hear the words “moving meditation,” but yoga can be intimidating for those of us who are new to the concepts of mindfulness and meditation. However, yoga is just linking breath with mindful movement. These things can be applied to any kind of movement, including something as simple as walking. Here’s how you can try meditating the next time you go on a walk to get some fresh air:

1. Be mindful of your posture when you walk. Before beginning your stroll, find a safe starting place where you can stand with your eyes closed and check-in with your body. Stand up tall, stack your shoulders over your hips. Draw your belly button in, and find a neutral spine. When you feel confident, open your eyes and make a mental note to keep this posture in your upper body throughout your walk.

2. Try matching your breath with the rhythm of your walk. Take a deep breath in with one step, and a deep breath out with your next step. Play around with how this affects your natural pace.

3. Draw your attention to the sensations that your body is feeling. Observe these feelings in detail. How does the ground beneath you feel against the sole of your shoe? How does your foot feel inside of your shoe? Is it windy or cold? How does the air feel against your face? Are you comfortable? Ask these questions internally and without judgment. 

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“4-7-8 Breathing: How It Works, Benefits, and Uses.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/324417#about.

“5 Moving Meditation Practices to Try Today.” One Mind Dharma, 11 Dec. 2018, oneminddharma.com/moving-meditation/.

Elizabeth Scott, MS. “Release Tension With This Targeted Meditation Technique.” Verywell Mind, 6 Mar. 2020, www.verywellmind.com/body-scan-meditation-why-and-how-3144782.

Kane, Suzanne. “10 Surprising Health Benefits of Mindfulness Meditation.” World of Psychology, 5 July 2018, psychcentral.com/blog/10-surprising-health-benefits-of-mindfulness-meditation/.

Willard, Christopher, et al. “6 Ways to Practice Mindful Eating.” Mindful, 19 Nov. 2019, www.mindful.org/6-ways-practice-mindful-eating/.

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