The Power of Meditation

It is about three months into quarantine and honestly, it feels like it has been forever. Most of the time I am not sure what to do as the days continue to move forward. However, I know that all I can do right now is to stay positive and make the most out of this quarantine.

Referring back to the previous blog post at the beginning of the year, “Start your year off with healthy habits”, now that the world has been placed on hold… NOW would be the perfect time to get the ball rolling.

One way to start would possibly be mediation. I know you are probably asking, “Mediation? What am I getting out of that?” However, with mediation comes mindful thinking.

Meditation comes with long-lasting benefits – it lowers stress levels, allows you to understand your pain, connect with yourself better, and improve focus – bringing inner peace.

Meditation may also be useful if you have a medical condition, especially one that may worsen by stress. As stated from Mayo Clinic, meditation can manage these conditions such as, but not limited to

  • Anxiety
  • Depression
  • Chronic pain
  • Sleep problems

In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.

Winston, D., Hauck, C., Salzberg, S., Jha, A., Domet, S., Hurlock, H., Goldstein, E. (2020, March 27). How to Meditate.

So now, the question may be “well, how do I start?” It is simple but for some, often difficult. But we can walk you through it together.

1) Take a seat.

Find a place to sit that feels calm and quiet to you.

2) Set a time limit.

If you are just beginning, it can help to choose a short time, such as five or 10 minutes.

3) Notice your body.

You can either sit in a chair with your feet on the floor, loosely cross-legged or in a kneeled position—all are fine. Just make sure you are stable and in a position that you can stay in for a while.

4) Feel your breath.

Follow the sensation of your breath inhale and exhale.

5) Notice when your mind has wandered.

Predictably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered within a few seconds, a minute, five minutes—simply return your attention back to your breathing.

6) Be kind to your wandering mind.

Do not judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

7) Close with kindness.

When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.

During this quarantine, try practicing meditation and mindful thinking. Your body will thank you later.


  • Winston, D., Hauck, C., Salzberg, S., Jha, A., Domet, S., Hurlock, H., Goldstein, E. (2020, March 27). How to Meditate. https://www.mindful.org/how-to-meditate/
  • A beginner’s guide to meditation. (2020, April 22). https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

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