How meditation can help you win over fear.

Ever since the outbreak of COVID – 19, things have changed world-wide. People who are infected are in isolation for fourteen days. And the ones who are not infected are asked to stay home so that they do not catch an infection. Almost every country is locked out due to coronavirus. The economy has come to a standstill because nobody is working. All these things together are causing fear and distress amongst people. People are scared of losing their lives, their loved ones, and friends. 

Doctors and nurses are on duty 24X7, treating patients with coronavirus. They are not able to meet their families. Their families are worried about them. Even police and higher authorities are busy in making sure that people adhere to the instructions. Whatever steps are being taken are for the benefit of the people. So that they can be saved from getting infected. The world is affected by a crisis, and each country is trying its best to combat the situation. The world is burning of fear, negative energies are prevailing. This is the negative side of the COVID -19 outbreak. 

The positive side of coronavirus

However, like every story, this crisis also has the other side – the positive side. Due to lock down, nature is healing itself. This is because people are not using their vehicles. There is no pollution outside, no trees are getting cut, and there is nobody to pollute rivers, oceans, and beaches. There is nobody to disturb the environment, due to which nature is flourishing, it is growing. Animals can be seen wandering freely, the sky is better and brighter than before. Water bodies, like lakes, rivers, ponds, and oceans, has started to look beautiful and mesmerizing. Everything in nature is becoming beautiful. 

If you are struggling to stay indoors or combat with the situation, then you should read this post for sure. This post is an effort to help you deal with the present case. Here I am sharing with you some techniques of meditation that will help you deal with the current crisis positively and efficiently. Do read this until the end!  

“This too, shall pass.”

We all know that nothing in life is permanent. If there are no good days today, trust that there will be no bad days tomorrow. The situation that we are in today will be over soon. And we have to believe this from the core of our heart. Believe it or not, our belief system can do wonders for us. We have to think that this is not going to stay like this forever. Things will change, circumstances will change, and life will be back to normal very soon. I am telling you this because when you have a positive mindset, only then any meditation will work for you. So, a positive belief is a prerequisite of starting any meditation. 

How meditation can help you combat the present situation

Before I tell how meditation can help you fight the crisis, I would like to tell you a bit about what meditation is. 

MEDITATION: Meditation or “Dhyana”, is a technique to achieve a peaceful state of mind or peace of mind. There are several types of meditations, such as practising Mindfulness, or focusing the mind on a particular object, thought, or activity. Regular practice of meditation helps a mediator to train attention and awareness. People who practice meditation regularly achieve a mentally clear and emotionally calm and stable state.

The present scenario which we all are going through is challenging, disturbing and distressing. To deal with the current situation, we all need a calm and stable mind. Because only a quiet mind can tackle any job fearlessly and positively. Disturbed minds often tend to create more chaos, resulting in even worse situations. 

This is the right time to inculcate the habit of meditation, a practice that will help us go within, in our daily routine. Here are the methods to mediate:

1. Mindfulness Meditation

In a layman’s language, Mindfulness is to be aware of everything that you do in your life. Lord Buddha used to practice Mindfulness. Practising Mindfulness helps you to be fully present, or be mindful of where you are and what you’re doing. This is one of the most natural techniques of meditation. Also, it is the only meditation in which you do not need to sit in silence. Mindfulness is something that we all naturally possess; however, with time, we all have become a machine. 

Usually, we don’t notice what we are doing, even while eating we just eat without having the taste of food fully. While walking we just walk because everything in our lives has become automatic. We all are in automatic mode. I will explain this with an example: you are having your breakfast, and at the same time you are checking your mails also. Your eating is happening automatically because you don’t feel like paying attention to that small task. Of course, eating is a small task which does not need attention. This is how we see things in life. We all love to do multitasking. A multitasking mind can’t be calm and stable at all. 

Practising Mindfulness not only helps us have a calm mind, but also it helps us have healthy relationships with self and with people around.

How to practice Mindfulness: 

The best thing about Mindfulness is that you don’t have to do anything. Yes, it is very simple; however, the benefits that you get are immense. All you have to do is ‘BE IN PRESENT’, be aware of what you are doing. You have to train your brain to be mindful. And that is possible only when you are doing one thing at a time. For instance, when you are eating, you are only eating. Your entire focus, all your senses are put in eating. You have to bring your awareness entirely to what you’re doing at that moment. Training your mind to be mindful or remodelling the physical structure of your brain takes time. 

You have to be mindful of everything of your eating, walking, reading, playing, etc. When you are in action completely, you are mindful. Being mindful is blissful, it is a state that each one of us is yearning for. While practising Mindfulness your mind will deviate, you may go in automatic mode on and off, but don’t give up. Keep practising, keep bringing your mind back to present. JUST BE IN PRESENT AND YOU WILL BE MINDFUL! Try it out! 

2. Focused Meditation 

As the name says it all, focused meditation is to concentrate on an object or on your breath or on any thought. You can put your focus or concentration on anything from your breath to a candle flame. The idea is to attain a peaceful and calm mind. In the beginning, you will have problems focusing, but don’t give up. Remember that practice makes the men perfect! Initially, you will have trouble stabilizing your mind as there will be numerous thoughts coming and going, but with the time you will master it. 

How to do focused meditation:

  • Sit in a steady asana preferably, Padmasana (‘Dhyan Mudra’ or ‘Meditation Pose’) or Siddhasana or Vajrasana, with your spine straight.
  • Now, place your hands on the knees with your palm facing upwards or in Jnana Mudra (the wisdom seal)
  • Relax your whole body. 
  • Take a few deep breaths.
  • Now, slowly try to focus on the object or on your breath or whatever you have chosen to focus on.
  • Initially, you will see your mind is wandering, running from one thought to another. You may even find it difficult to concentrate in the beginning. It is okay, just keep trying. Whenever your mind deviates, bring it back to your breath or the object you are focused on. Gradually you will master it.

NOTE: Do not overdo. Start with 5 minutes and gradually increase your time. Overdoing, in the beginning, can exhaust you or you may get bored of it. 

3. Mantra Meditation 

Mantra meditation is very popular in Hindu and Buddhist traditions. A mantra stands for a sacred word, sound or phrase that has spiritual and psychological power. Mostly mantras are in Sanskrit. In Sanskrit, Mantras are also referred to as “tools of thought”. As it is used in meditation as a tool to control and focus the mind. 

During mantra meditation, a meditator repetitively chants the mantra in order to allow the mind to enter into a meditative state. It helps the meditator to connect to the divine within. Mantras are very powerful tools, which are able to change the vibration of the person and the place. Regular practice of mantra meditation can even evoke a higher level of consciousness in the meditator. You can use the syllable “OM” or “AUM” for mantra meditation. It is said to be the most revered syllable symbol and sacred mantra of Brahma, the Almighty God in Hinduism. It is, in fact, a universal symbol that is found in the primordial texts of Hinduism. AUM mantra is called the universal mantra. Practising regular mantra meditation can help you experience more profound levels of awareness and be in tune with your environment. 

How to do mantra meditation:

  •  Sit in a steady asana preferably, Padmasana or ‘Dhyan Mudra’ or ‘Meditation Pose’ with your spine straight.
  • Now, place your hands on the knees with your palm facing upwards or in Jnana Mudra (the wisdom seal)
  • Relax your whole body. 
  • Take a few deep breaths.
  • Now, start chanting the mantra. 
  • You can chant your mantra loudly or quietly as well. However, it is recommended to sing loudly in the beginning. It will help you focus on the mantra, and your mind won’t wander much.

NOTE: Start with 5 minutes and increase your time gradually. You can practice mantra meditation with beads as well. Beads help you have counting of your mantra.

You can practice any of the meditations mentioned above. Here are some of the benefits of practising meditation regularly.

Benefits of practising meditation:

  1. The ultimate purpose of meditation is to attain eternal bliss or go within. Regular practice of meditation forces the thought-current of the mind to move within. 
  2. Prolonged and regular practice of meditation channelizes the meditator’s mind and help cut any new groove. 
  3. Regular practice of meditation helps the divine qualities to flow into your mind, thereby making you calm and stable. 
  4. Meditation metamorphoses the nature of the mind and fills it with Sattva, changing one’s mental substance from passion to purity. 
  5. Regular practice of meditation calms one’s mind and strengthens it simultaneously. 
  6. Meditation allows one to eliminate all kinds of evil thoughts and inclinations. 
  7. Regular mantra meditation makes one’s mind purified and strengthens the good “Samskaras” or mental impressions. 

Conclusion: 

So, do not wait, just start meditating! There is no other time better than this to start something good, something positive in life to bring about all the positive changes! 

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