Wednesday, March 25, 2020

Got time on your hands? Learn to meditate!

When I became trained as a meditation teacher last year, I did so because I wanted to share some of the peace and contentment I had discovered through mindfulness. I could never have imagined the situation that we are faced with today... an entire world united in fear, anxiety and isolation.  If ever there was a time to try meditation, this would be it!.

The benefits of meditation have been confirmed through rigorous scientific studies and are proven to reduce stress, control anxiety, improve sleep, decrease blood pressure, increase happiness, strengthen your immune system, improve productivity and cognition, enhance empathy… to name a few.

Right now, as we "shelter at home" because of the Corona Virus, you probably have more time on your hands than you've ever had in your life… you may even feel anxiety about how much free time is staring you in the face. So why not pause for a few minutes, and try to connect with your inner self in a way that can provide a comfort and calm you've never experienced before. 

Experts estimate that the average person thinks 60,000 - 80,000 thoughts per day. In our current situation, we can assume that many of these thoughts involve worry and fear. And worry and fear require you to visit the past or the future to access those thoughts.

Mindfulness asks you to exist in the present. 

That is where the peacefulness comes from. As you read these words you are focused in the present. You may notice you are not feeling anxiety or agitation while reading. That is because you are fully present. You are not drifting off to memories of the past that may spark fear or worrying about a future that you cannot control. Why not find ways to prolong that feeling of calm presence? 

There is so much to be gained by immersing yourself fully into the present moment… which, coincidentally, is the only real moment available to you. There is absolutely nothing productive, that comes from imagining negative outcomes in the future. “Worrying is using your imagination to create something you don’t want.” (Abraham HIcks)

My personal experiences of tragedy and loss, and the depression that followed, pushed me to look for a better way to live. I've been meditating for five years, while learning more about the philosophies of mindfulness and Buddhism. But I am no different than any of you… life brings great suffering to all of us at one time or another… and there is a path to acceptance and peace. And there is an easier way to live your life with less stress, anxiety and fear by practicing the simple steps of meditation and staying mindfully in the present.

You have nothing to lose, and everything to gain. 

If are ready to accept this challenge, please set aside anywhere from 5 to 15 minutes a day to practice your meditation. You can sit or lay down. You can do it alone, or you can invite others nearby to join you. There are more online resources available to you than ever before. Many practitioners are offering free meditation sessions via Zoom or other meeting apps.

There is no wrong way to meditate. You cannot fail at this endeavor. Simply try any of the options I've listed below and see what feels right to you. It may seem a little scary at first, but over time you will discover that this is one of the most comforting and secure places you can be. Sink back into the arms of the present, and enjoy the peaceful, quiet and deep connection to your soul.

Full disclosure: I am not an expert on any of the above, and I don't have all the answers. Can I maintain my calmness all the time? Absolutely not. I would estimate that 90% of the time I'm able to experience great ease and contentment. And when faced with fear, I can often return to calm by using my deep breathing techniques learned from meditation.

Please write me here or at my email: if you have any questions.

Wishing a calmer, more peaceful state of being for all of you.


For all of these meditation exercises, find a quiet place in your home where you will not be disturbed. You can sit on the floor or a mat, you can sit in a chair, or you can lay down. You will breathe deeply from your belly and inhale and exhale from your nose.

Thoughts will appear in your consciousness as you meditate. Try to imagine them as clouds drifting overhead. You see them, but just acknowledge them and return to your attention to your breath. Over time you will find they become quieter and less distracting.

Option 1: App 
Download, an app such as Insight Timer. It is free and you can choose how long your meditation will be, with or without music and if you would like it to be guided by a teacher. You can also focus on a specific subject, such as “Learn to Meditate”, “Coping with Anxiety”, “Managing Stress” and many more. I suggest starting with ten minutes and continue to add time over the next few weeks. Other popular apps are Calm and Headspace.

Option 2: Counting Breaths
You can play some calming instrumental music that you can find in Spotify under meditation or access Insight Timer and use some of their sounds. Breathing deeply from your belly and as you exhale slowly say the number “one” silently. Inhale again and on exhale silently say the number “two”. 
Continue on this way until you reach 10, and then start over again.

Option 3: Mantras
This method involves the reputation of a word or group of words. It is helpful in keeping your mind focused. Some common ones are “Om" (the sound of universal vibration)” or “So Hum” (translates to “I am”). Repeat the mantra continuously to yourself while breathing deeply.

Here are some books that can provide more basic information, and are easy to absorb:

10% Happier by Dan Harris

Wherever You Go, There You Are by Jon Kabat-Zinn

How to Meditate by Pema Chodron

Online meditation groups can provide a great synergy and sense of community. Please check my Facebook page as I will be updating links to online meditation events there: Carol Abram Facebook

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