By Emma Brown

Do you ever feel overwhelmed by everything life is throwing your way? Despite some of us having a relatively easy go at the COVID-19 pandemic—being able to work from home and staying healthy—the past year has brought a level of cognitive overload like nothing before. Between pandemic updates and politics, I've found myself brain-fogged and on edge more than I care to admit. Instead of living in the present, I've let my mind get carried away with doomscrolling and imagining every possible worst-case scenario.

It's not healthy to spend all of your cognitive energy trying to understand something that can't be understood. But how do you go from doom and gloom to savoring life again when there's just so much to worry about?

Mindfulness and Its Benefits

The answer is mindfulness meditation. Mindfulness trains your mind away from things that don't serve it—the 24/7 news cycle, for example—and towards things that do serve it. Mindfulness also:

Strengthens immunity. Mindfulness meditation has been linked to better immune health for elderly adults as well as those with HIV, breast cancer, and colitis. This is great news for anyone looking to bolster their immune system against a viral pandemic.
Lowers blood pressure and improves heart health. This is especially important right now as researchers continue to uncover the connections between COVID-19 and cardiovascular health.
Increases attention, emotional control, and resilience against cognitive decline.
Improves our psychological well-being by reducing stress, anxiety, and pain. Mindfulness may even help you cut back on your pandemic drinking.

Mindfulness Meditation Practices to Try

Mindfulness teaches us to be aware of our thoughts and emotions without allowing them to control us. Not only does it keep us present, but it also helps us focus on life's gifts instead of its sorrows. The Mindfulness Module at My Best Self 101 is the best place to start if you're new to mindfulness or want to learn more about the research behind it.

There are a variety of meditation practices you can try, but mindfulness meditation is a good place for beginners to start. All you need is a quiet place, a comfortable seated position, and the patience to slowly and consistently build your practice. Here are some other types of meditative practices you can try!:

Yoga Nidra

When most people think of yoga, they imagine flowing through athletic poses. Yoga Nidra, however, only requires one pose: Savasana (corpse pose). This practice invites deep physical relaxation and mental restoration.

Yin yoga

Yin yoga is another restorative practice. While yin yoga uses a variety of asanas, they're practiced passively, with practitioners holding each pose for up to five minutes.

Qigong

Qigong is a moving meditation that's perfect when you need a mindful break from sitting at your desk. Like other meditation practices, qigong reduces anxiety, stress, and insomnia.

Tips for a Better Meditation Practice

Set the scene

Meditation is a humble practice, but the right setting facilitates mindfulness. Being distraction-free is the most important feature for any meditation space, but additions like a meditation cushion, candles, and soothing instrumental music can elevate your practice.

Mind your breath

Breath awareness is central to any meditation practice. Learning to control your breath is also a valuable tool for relaxation. There are a variety of yogic breathing techniques, but to start, just focus on taking deep, slow, diaphragmatic breaths.

Dress comfortably

You don't want to be distracted by an itchy tag or waistband digging into your sides while you're trying to find your center. Undergarments that won't ride up are especially important for moving meditations.

Take it outdoors

Many people enjoy meditating outdoors to reap the additional cognitive, psychological, and physical benefits of engaging with nature. Meditating outdoors also wakes the senses for a more restorative practice. Learn more about nature and well-being in our mini-module.

Mindfulness and meditation have a lot to offer no matter what’s happening in your life or the world. However, when life grows trying and the outlook feels bleak, meditation is a simple practice that you can employ whether you’re stuck at home or working an essential job. To learn more about mindfulness or discover other practices that empower you to be your best self, check out our modules.