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360 Degree Virtual Reality Meditation | Relaxing Meditation Music for Stress Relief ☯3490B

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- https://www.yalemedicine.org/news/mindfulness-covid)

- marketplace.org

- Compassion Meditation | Practice | Greater Good in Action (berkeley.edu)

Lusk, J. (2014, March 28). Woodland Walk: Free Guided Imagery Script - Wholesome Resources. Wholesome Resources. https://wholesomeresources.com/3207/woodland-walk-free-guided-imagery-script/

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How to Ease Stress During the Coronavirus Pandemic

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Consumer Reports' expert tips can ease your stress and help you feel calmer during the coronavirus pandemic.

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To say that COVID-19 has been an emotional roller coaster is an understatement. While you're busy juggling working at home, homeschooling your children, and disinfecting your groceries, your mind may be playing a constant chatter of worry on a loop. "What's going to happen with my retirement savings?" "What if I lose my job and health insurance?" "How will I make my mortgage payment?" And the ultimate fear: "What if I develop a cough, fever, shortness of breath, or other symptoms of the disease?"

Now, for a moment, try to forget all of that. Breathe in and out a few times. If your mind wanders, just notice that, accept that your mind has wandered, and refocus on your breathing.

That's a bare bones example of mindfulness, an approach to dealing with stress that can involve a simple form of meditation-although it doesn't have to-or a variety of other techniques that help you slow down.

"Mindfulness is really important in times like this," says Auguste H. Fortin VI, MD, MPH, a Yale Medicine internal medicine specialist who has recommended mindfulness practices to some of his patients to help them cope with their illnesses. With COVID-19 front and center of nearly every aspect of life, he believes that, under the surface, many people are grieving the loss of their former lives. "It's not just the kind of grief you feel when a loved one dies-it's grief created by so much uncertainty," he says. "We liked the way things were."

What is mindfulness?

Mindfulness can be a formal meditation. Though people might be intimidated at the thought of what's involved with meditating, Dr. Fortin suggests that it may be easier to think of it as a gym for developing mindfulness. "In meditation, your only job is to follow your breath and notice what your mind is doing while that's happening," he says. "You'll then learn how to use the muscles you develop."

But mindfulness shouldn't be confused with other types of meditation such as TM®, which stands for transcendental meditation, a popular kind of meditation that involves using a mantra, says Rajita Sinha, PhD, chief of psychology for the Department of Psychiatry. She is also the director of the Yale Stress Center, which offers mindfulness classes, trainings, and workshops, and also conducts research focused on developing and testing novel treatments to reverse the destructive effects of stress.

Dr. Sinha adds that a mindfulness practice doesn't have to involve meditation. "It is really about being in the moment, observing what's coming at you from the outside and what's coming up inside-taking it in and observing, and not reacting to it," Dr. Sinha says. "With extended practice, you can begin to let go of what's coming at you. But that takes longer."

It's also important to refrain from judging yourself or anything that's happening in the moment, Dr. Sinha says. "Being nonjudgmental is a critical part."

This may sound easy, but maintaining a daily mindfulness practice can be difficult, says Dr. Sinha. "You can't just pull mindfulness down from a shelf whenever you need it," she says. It's not just taking a relaxing break, nor is it a "state of mind"-and if someone says they had a mindful day, they probably didn't, she adds. "We may think we are in the present moment, but our attention keeps going to where we have to be tomorrow or the pain that we are feeling, or to talking on the phone or looking at the computer. When you are staying in a moment fully, it means you observe what is happening and notice when your mind gets taken away to something else. Then, you bring it back. That's when this becomes a skill."

A variety of ways to practice mindfulness

Anne Dutton, MA, LCSW, is director of the Yale Stress Center mindfulness education program, where she teaches a Mindfulness-Based Stress Reduction (MBSR) course, a group program that was developed in the 1970s by Jon Kabat-Zinn and pioneered at the University of Massachusetts Medical School. Kabat-Zinn took mindfulness, which is part of an ancient Buddhist tradition of practices, and repackaged it as a secular intervention to help patients struggling with life's difficulties, including physical and/or mental challenges. MBSR is used widely today in preventive and clinical programs.

Dutton says mindfulness is a practice that involves three components:

Paying attention to what is happening in the present moment

Doing this purposely and deliberately, with resolve

Maintaining the attitude that you will stay with your mindfulness experience, whether it's pleasant or unpleasant

"You can pick your practice," says Dutton. A formal practice means specifying at least one time each day when you will put other concerns aside and focus only on the practice, be it meditation or another technique. (There are many apps available online that can be used for guidance, she says.) You can also do an informal practice, which could involve picking something you do anyway and approaching it with the three components (above) in mind.

Mindfulness and COVID-19

The Centers for Disease Control and Prevention (CDC) recommends washing your hands frequently to prevent COVID-19, and that can be done as a mindfulness practice, Dutton says. "Before you begin, set your intention that you are going to pay attention to the sensations associated with the experience, as well as any thoughts that arise and emotions you may feel while handwashing. Moment to moment, pay attention to the water, the application of soap to your hands, the smell of the soap, the rubbing of your hands together. If a thought pops into your head while you are doing that-or if you start to feel sad-notice that but go back to the sensations of washing your hands, which is your anchor."

The Yale Stress Center and Kabat-Zinn provide other tips and techniques:

Take a moment or two to pause during the day. Put aside whatever you are working on or thinking about, and take in a few slow breaths. Notice the sensations of the air going in through your nose and exhaling out through your nose.

Lie down, close your eyes, and slowly scan your body mentally from head to toe-or start from the opposite direction-bringing your awareness to each part of the body without judging or trying to change anything.

Practice S.T.O.P.-this is an acronym that stands for Stop, Take a breath, Observe your feelings, and Proceed.

For people who want further guidance on how to practice mindfulness, Dutton leads a free weekly Zoom program every Wednesday afternoon called " Coping with COVID-19 Anxiety through Mindfulness."

Mindfulness can stop the chatter, especially related to COVID-19

Dutton says the mind's constant chatter can be stopped by mindfulness, which can be invaluable when people are worrying about everything from whether they wore their mask properly in the grocery store to how to help a loved one who is seriously ill.

"Strong emotions like fear, sadness, and anger-that we are all feeling right now-are perpetuated by ruminative thinking [thought patterns that go around and around], so sometimes we don't even realize this is happening," Dutton says. "Usually these thoughts are speculative," she adds, explaining that they might be based on something in the news or a concern about what could happen in the future. For example, "You can really get caught up in getting furious about how the health care workers don't have the personal protective equipment [PPE] they need."

This loop of ruminative thinking perpetuates the emotions, Dutton says. "A mindfulness practice can help us connect with awareness and let things come and go without our attention getting stuck on it. It can also help us make better choices. Between the emotion and the action, there is a choice, so this can help you to respond rather than to react."

Is there evidence mindfulness works?

In the last few years, there has been an exponential increase in mindfulness research, according to Dr. Sinha. "The research has just completely exploded. There have been lots of different studies," she says. Various findings-some from National Institutes of Health (NIH)-funded research-have shown that mindfulness can help reduce stress and increase well-being, and help in the treatment of addiction, anxiety, high blood pressure, depression, cancer, chronic pain, heart disease, stress, and many other mental and physiological problems.

Hedy Kober, PhD, associate professor of psychiatry and psychology, and director of the Clinical & Affective Neuroscience Laboratory in the Yale School of Medicine, is interested in the benefits of brief mindfulness interventions. "A lot of mindfulness research-including some of my own early work-uses individuals who are experienced meditators. For some people that's a lot of investment, and what they might want to know is that with a little effort they might start seeing a little bit of benefit, and that can help them to do even more," she says.

One of Kober's most recent studies involved recruiting people who had never meditated, teaching them to be mindful in a moment, and studying the effects of doing so on the brain. The effect was so pronounced that when participants were practicing mindfulness and subjected to physical pain (in this case, the application of heat to their forearm that was intense enough to cause pain, but not burn them), their brains responded as if they were experiencing a lower, less intense temperature.

While more research needs to be done on minimal mindfulness practice, Kober says, "My recommendation to patients is that any amount of mindfulness you bring into your day can yield benefits. What do you have to lose? You can at least try."

You can try the 10-minute meditation Kober used in her research here.

Can mindfulness help you?

Dr. Fortin's patients with serious illnesses have reported experiencing less suffering when they have practiced mindfulness techniques. One patient visited the emergency department three times within a couple of weeks partly because he had so much anxiety over COVID-19, even though he didn't have any symptoms. During a telehealth appointment, "I was able to acknowledge the patient's anxiety," Dr. Fortin says. "He learned that it's OK to be with what is, and to recognize how we bring suffering on ourselves because of our desire to want things to be different than they actually are."

That kind of anxiety doesn't surprise Dutton, who says many people are underestimating the emotional impact of COVID-19 and the changes it has caused in their daily lives. "Emotions are at much higher levels than we are used to," she says, "and it's not just anxiety. People are furious as well as incredibly sad, and many are really having trouble focusing on anything. I think we all have to slowly work on the ability to feel balanced in the face of these stressors."

Dutton says people can use mindfulness as a tool. Depending on their level of anxiety, they may want to take advantage of other tools as well, possibly including some form of psychotherapy and medication, in addition to lifestyle habits such as sleep, exercise, and good nutrition, she says. "Find a good teacher who you feel comfortable with, invest time in it, and have faith that this is something that has helped people for thousands of years. It's not a quick fix, but it can be really helpful."

Click here to learn more about Yale's research efforts and response to COVID-19.

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Mindfulness: How It Can Help Amid the COVID-19 Pandemic

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To say that COVID-19 has been an emotional roller coaster is an understatement. While you're busy juggling working at home, homeschooling your children, and disinfecting your groceries, your mind may be playing a constant chatter of worry on a loop. "What's going to happen with my retirement savings?"

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SECTION 2 / Slide "1.5".   SCRIPT FOR GUIDED IMAGERY-  

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SECTION 2 / Slide "1.5".   SCRIPT FOR GUIDED IMAGERY-  

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(To be used in conjunction with a 360' Live Video)

How do you do guided imagery?

To give guided imagery a try, follow these steps:

Find a comfortable place to sit or lie down. Close your eyes.

Start by just taking a few deep breaths to help you relax.

Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a meadow, or a scene that you choose.

Imagine your scene, and try to add some detail. For example, is there a breeze? How does it feel? What do you smell? What does the sky look like? Is it clear, or are there clouds?

It often helps to add a path to your scene. For example, as you enter the meadow, imagine a path leading you through the meadow to the trees on the other side. As you follow the path farther into the meadow you feel more and more relaxed.

When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm.

Think of a simple word or sound that you can use in the future to help you return to this place. Then, when you are ready, slowly take yourself out of the scene and back to the present. Tell yourself that you will feel relaxed and refreshed and will bring your sense of calm with you.

Count to 3, and open your eyes. Notice how you feel right now.

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Why It Works

Numerous studies [T-1] show that gratitude is one of the strongest predictors of positive mental health. People who are grateful are more satisfied with their relationships with friends and family. They’re happier, less depressed and less stressed. They feel more in control of their lives, have higher self-esteem and cope better with stress.

When the going gets tough, grateful people learn from the experience. They don’t avoid the problem, deny that anything's wrong, or blame themselves. That’s probably why grateful people also sleep better!

In a 2005 study, [T-2] some participants were asked to transcribe, every night for one week, three positive events that happened during their day, as well as the causes of these events. Compared to participants in the control group, those who reflected on three positive events experienced more happiness.

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This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality. It is published in Julie's Yoga Meditations book and is on the CD included with the book. See below.

Time: 15 minutes

Begin by treating yourself to an enjoyable and satisfying stretch. Go ahead, it's time to loosen up and stretch so you can reclaim your energy. That's right. Stretch all over.

And now, please allow your entire body to settle and relax comfortably . . . if your legs or arms are crossed, please uncross them and settle yourself into whatever you are sitting or lying on.

Take in a nice big breath ...fill your lungs full...and breathe out to let go from deep inside... And now, simply follow your breath in...and out...allowing each breath to refresh you on many levels.

With your eyes closed or barely open, begin to shift your attention away from the world around you to your inner world of sensations and into your imagination. It will do you good.

Take a big breath in . . . And sigh it all the way out.

Let your imagination take you

out into the woods for an adventure that will help you feel refreshed and so you can feel like yourself again...these woods are quite special and a place where you can escape and feel safe...it's your own private hideaway. Pretend as if you're there now.

It's the perfect kind of day to be outside...it's gorgeous and the temperature feels great... Overhead, the sky is a brilliant color... the sunlight surrounds you with healing light and warms you, through and through ... the clouds form into all sorts of shapes and drift on by, and as the clouds come and go, your worries evaporate ... your mind clears, like the depth and expanse of the infinite sky...The trees are magnificent and the woods are brimming with life... it smells delightful.

(Longer pause)

Imagine yourself walking along a path...take a little time to yourself and notice what it's like...how wide is it...what is it made of...how does it feel to be walking on it.

And with each step you take, notice how you feel more and more alive with a bounce in your step...and it's hard not to grin. Walking feels effortless and invigorating ...like you're gliding upon a magic carpet. Walking along, your tiredness melts away, and more and more you notice feeling renewed and revived with boundless energy. There's a spring in your step and it feels great to be here.

Looking around, notice your surroundings...there are many types of trees...all different shapes and sizes, each one is inspiring in its own special way...and perhaps there's a rainbow of smiling wildflowers dancing in the light ...and the smell of the woods comes alive.

Notice the sounds that come and go...perhaps you hear the sound of a gentle breeze rustling through the leaves...the songs of the birds...or an occasional bark of a dog, off in the distance...what other sounds can you notice?

The sunlight streams through beaming a golden light that dapples through the branches above... casting shadows here and there ... and the air tingles and the woods sparkle with life...it feels radiant and the fresh air renews your energy with each and every breath you take. Take a few moments to continue down your path, walking along at a comfortable pace, following your curiosity and losing yourself in the sounds, the smells, and the colors all around.

(Longer pause)

Off in the distance, you start to pick up on the sound of tumbling water and it sparks your curiosity as to where it's coming from, it might even be a waterfall ... so you take off in a new direction, not sure what you'll find ... and lo and behold, you discover a beautiful creek that is gurgling and chuckling by...the water cascades constantly over the rocks like a dance...and the water's surface glimmers and glows...being aware of the water as it streams on by... If you wish, you dip into the refreshing stream of water and it feels exhilarating ...and you feel invigorated with energy...Relishing each and every moment...and you are reminded that this very creek gradually flows into the river that eventually joins the oceans of the earth.

(Longer pause)

Back on your path again, notice how the canopy of trees is protective and comforting and how the leaves whisper in the soft breeze.... And the sunlight sparkles through, bringing its warmth and wonder to everything it shines upon, and you drink in its beauty...soaking it's magic into your heart of hearts.

And now you become aware that there's a clearing up ahead and as you enter there is a hushed silence that is felt...the clearing is carpeted in softness...and it feels magical, and enchanted.

Take some time to explore this special place...how large is it...what do you notice in the horizon...what is the air like...what sort of plant and animal life are present?

(Longer pause)

And now your attention is captured with watching the squirrels and rabbits darting about ... noticing the birds flying and hopping from place to place, singing their songs ... and noticing all the other wildlife at work and at play.

(Longer pause)

Notice how boundless energy begins surging through you so you feel like joining in all the activity ... feeling the urge to enjoy yourself and play, just like the animals. So, imagine enjoying yourself and having fun, exploring and discovering and playing... perhaps you'd like to fly like a bird or climb a tree like a raccoon, and be carefree.

And off in the distance, you notice a special place that has a hammock...and a park bench...and a swing and you seem to glide on over and settle into one or the other for a while...enjoying yourself completely and allowing yourself to daydream.

(Longer pause)

And now, you notice that an animal is trying to get your attention ...what is it... what's the animal like...and now it's coming closer ... and you're getting excited... and sure enough, you can tell that it has a gift or perhaps a message just for you ... and that's what happens, you are given a personal gift or a message from this special animal.

(Longer pause)

And now, you'd like to give something back in return.

(Longer pause)

And from this extraordinary space, you begin feeling lighter and more free and easy, feeling the surge of life pulsing through you ... replenishing your energy ... and each time you breathe, you can tell you are being completely restored from deep inside, from an unending and powerful source of energy and vitality ...and you feel your energy and enthusiasm pouring back to you, to continue on with courage, and a willingness to trust, knowing you can more than handle what's up ahead with a knowing confidence.

Having come full circle now, it's time to come back from your woodland walk... noticing how your energy and resourcefulness has grown and expanded ...and knowing you can come back, again and again...and each time you do, your experience will deepen and grow...

Whenever you're ready, you can begin to stretch and move... feeling full of life, alert and ready for whatever comes next.

Get Woodland Walk (and 2 more guided imagery scripts) on the Wholesome Energizers CD now!
More articles for you:

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Woodland Walk: Free Guided Imagery Script - Wholesome Resources

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By Julie Lusk This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality. It is published in Julie's Yoga Meditations book and is on the CD included with the book. See below. Time: 15 minutes Begin by treating yourself to an enjoyable and satisfying [...]

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it can help you to go into the deeper recesses of your mind and remove all the unwanted thoughts and negativity that constantly threatens your peace of mind.
Reduce stress.[12] Meditation allows you take control over your body, especially your own nervous system and emotions. In a world full of agitation, meditation calms the mind and brings inner peace.[13]

Certain types of meditation specifically associate with reducing stress. New studies have shown that meditation can help people deal with the symptoms of social anxiety disorders.

Meditation stimulates brain signaling in the left side of the prefrontal cortex, which is associated with happy emotions. While, at the same time, decreases activity in the right side where negative emotions originate. This also improves your overall well-being.

Meditation can help us to improve emotional health.

At a time when people may be self-isolating, worrying about finances, socially distancing from loved ones, and feeling concerned about contracting coronavirus, meditation can help improve emotional health and can help manage depression which is exacerbated by stress.

Meditation may boost the immune system.
Coronavirus is a highly infectious disease and no one is saying that meditation will protect you against it. However, several studies2,3 have shown that meditation may be able to strengthen the immune system by positively impacting genes involved with the infectious cycle.

Using regular self-hypnosis as a relaxation technique has had positive effects on Lymphocytes—a type of white blood cell which helps produce antibodies and destroy cells which could cause damage.⁴ Meditation’s capacity to reduce stress levels can have a knock-on effect in improving the immune system, given the fact that stress is associated with a diminished immune response.

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Coronavirus is now officially a pandemic, which the World Health Organisation (WHO) defines as "the worldwide spread of a new disease." Wherever you live, you'll be well aware not only of the worldwide impact of this disease but also the threat within your own country, community and family. Many of us are particularly worried about the potential impact of this disease on our elderly and physically vulnerable relatives. And, on top of the disease itself, the economic impact-from the worldwide level right down to individuals being unable to work and ineligible for sick pay-is huge. Kids off school in some areas, shortages in shops, and cancellation of holidays and events are all adding to the anxiety and distress.

We should all be following the WHO guidelines for dealing with the coronavirus, ¹ as well as the information issued by our own governments, which include:

Washing hands frequently

Maintaining social distance

Avoiding touching face, eyes, nose, and mouth

Practising good respiratory hygiene

Following your country's guidelines on self-isolation/seeking medical advice if you have potentially come into contact with the virus or have symptoms

It's easy to get caught up in all the panic which is around-particularly when you're reminded of its impact every time you go to the supermarket and see empty toilet roll shelves-all of which makes it particularly important to remember good mental self-care. Taking some time out to meditate can help in so many ways.

Here are three reasons to do so:
1. Meditation may boost the immune system.
Coronavirus is a highly infectious disease and no one is saying that meditation will protect you against it. However, several studies 2,3 have shown that meditation may be able to strengthen the immune system by positively impacting genes involved with the infectious cycle.

Using regular self- hypnosis as a relaxation technique has had positive effects on Lymphocytes-a type of white blood cell which helps produce antibodies and destroy cells which could cause damage. ⁴ Meditation's capacity to reduce stress levels can have a knock-on effect in improving the immune system, given the fact that stress is associated with a diminished immune response. ⁵
2. Meditation can help relieve anxiety.
Mindfulness meditation has a proven track record in helping manage and alleviate anxiety. ⁶ Not only does this help reduce stress levels-and thus potentially improve the immune system-but it also helps people manage the increased level of anxiety which comes from being in the middle of a pandemic like coronavirus.

Mindfulness meditation involves staying in the present moment, without dwelling on the past or the future, and accepting your feelings and emotions as perfectly valid. This is in vast contrast to getting caught up in worries about what may or may not happen during this pandemic.
3. Meditation can help us to improve emotional health.
At a time when people may be self-isolating, worrying about finances, socially distancing from loved ones, and feeling concerned about contracting coronavirus, meditation can help improve emotional health and can help manage depression which is exacerbated by stress. ⁷

If meditation is new to you, here are a few tips to get started:

Use a good app. Until you've become used to meditating, it can be a bit tricky at the start. There are loads of great apps out there with guided meditations which can help you get used to meditating.

Be patient with yourself. Training the brain is like training any other muscle. Be patient and understanding with yourself while you're learning.

Keep it short to start off with. Meditation requires you to use your brain in a very different way. At first, it will take effort. Do regular, short bursts and gradually build up the amount of time you spend during any one meditation session.

Set a regular time of day. Meditation is a habit, and you're much more likely to implement it if you set a specific time of day and incorporate it into your routine.

Make it enjoyable! Meditation is fun. Get nice and comfy, maybe light a candle or some relaxing music, and enjoy.

Do it regularly. To experience the benefits of meditation, you need to do it regularly. Short bursts regularly are far better than attempting a half-hour meditation now and again.

If you already regularly meditate, it's important to keep up the practice, no matter how many demands you may be facing. If you're new to meditation, there couldn't be a better time to start!

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3 Reasons to Meditate in the Battle Against Coronavirus

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Coronavirus is now officially a pandemic, which the World Health Organisation (WHO) defines as "the worldwide spread of a new disease." Wherever you live, you'll be well aware not only of the worldwide impact of this disease but also the threat within your own country, community and family.

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Intro and Tips:

Do what works best for you. One person’s ideal meditation technique may not be the best one for you. Experiment with different practices to find the ones you like best.

It is hard to concentrate when you’re first beginning a meditation practice. You'll get used to it once you start to meditate regularly. Take your time and be patient with yourself.

When beginning, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful.

Meditating is a PRACTICE, that's why the techniques are called "meditation practices".

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Right now, we're constantly being updated - some would say barraged - with dire news about the ever-evolving coronavirus pandemic. There's so much uncertainty. Most of us have experienced a complete disruption to our daily routines. We're sheltered at home and possibly dealing with the loss of a loved one or a job. It's a lot to take in, so it's not surprising that many people are feeling anxious and stressed.

So what can you do to cope with the uncomfortable feelings that are likely swirling around in your mind and heart right now? Meditation is one option that takes little effort but can pay big dividends in reducing your body's stress response.

"Meditation is a quieting of the mind, so that you can attend to or pay attention to what is going on in your mind," says Maryanna Klatt, professor of clinical family medicine at the Ohio State University Wexner Medical Center in Columbus. "It's taking a break from the continual mind chatter and continual partial attention we give to most things in our lives. It's not a clearing of the mind, but a focusing of the mind on something," with a focus on breath being a common theme.

The Power of Meditation

Sherry Benton, founder and chief science officer of TAO Connect, a St. Petersburg, Florida-based virtual platform that provides online behavioral health resources, says that "there's been a lot of medical research into meditation, particularly mindfulness meditation," that has shown it can actually impact physical health by reducing blood pressure and cortisol levels.

Cortisol is a hormone the body produces when under stress. Cortisol is helpful when you're trying to flee a predator, as it helps your body fight or flee. "But our bodies don't really know the difference between when we're experiencing a physical threat or a mental threat or worry," and it reacts the same in all those situations by producing cortisol, Benton says.

Therefore, the body is flooded with cortisol when we respond to emotional stress or anxiety, and too much cortisol can lead to health problems. "The more we worry and the more we fret, the more cortisol we produce, and that can lead to all sorts of problems including high blood pressure, difficulty sleeping and weight gain," Benton explains. Meditation can help reduce this excess production of cortisol and provide other mental and physical health benefits.

Meditating for Mindfulness

The term meditation is "sometimes used interchangeably with mindfulness," says Dr. Michael Brodsky, medical director for Behavioral Health and Social Services at L.A. Care Health Plan in Los Angeles. This term "refers to the ability to focus on the present moment or the here and now."

It's important to note, though, that "mindfulness is not positive thinking," Klatt says. "It's an approach that helps us wake up to the way we are really living as things are happening."

Meditation can help you achieve mindfulness, but it's not the only way, Brodsky says. "Other techniques include deep breathing, yoga and certain forms of psychotherapy." Some people also find that steady movement, such as walking or swimming can also induce a mindful, meditative mindset.

Susie Levan, a life coach, author, meditation teacher and reiki master based in Florida, says that though many people might be daunted by the idea of meditating at first, "it doesn't have to be complicated."

And though some people think it's about tuning out, that's actually backwards, Levan says. "It's not about zoning out, it's about zoning in. It's training your mind to connect with your breath. We have 60,000 distracting thoughts every single day," and when panic and fear creep in, those thoughts can run away with your emotions.

Meditation is not about clearing your mind, Levan adds, it's about learning to make peace with those unsolicited thoughts.

How to Get Started

If you've never meditated before, the internet abounds with tips and tools for getting started. Brodsky recommends the following resources:

Books: "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life," by Jon Kabat-Zinn, and "How to Meditate: A Guide to Self-Discovery," by Lawrence LeShan.

YouTube videos: Jack Kornfield and Yongey Rinpoche offer guided meditations that have been viewed millions of times.

Apps: Calm, Headspace and Making Sense all offer free introductions to guided meditations and mindfulness.

12 Tips for Meditating Right Now

1. Strive for just a few minutes. Benton says some people get overwhelmed by the concept of meditation, thinking that it needs to be something they must engage in for long periods of time to derive a benefit. But, in fact, "there's good research that shows just 5 minutes per day can reduce blood pressure." A little meditation can go a long way.

2. Try for consistency. Especially when first starting out, try to get into a daily (or even twice daily) habit of meditating. Levan recommends trying for two sessions each day: one first thing in the morning and the other in the evening or before bedtime. "Figure out the time that's best for you and make it happen." As you get deeper into your practice, try to build up to about 20 minutes each day of meditation.

3. Make it a habit. There's lots of small things we do each day to take care of ourselves, and Benton says meditation should be one of them. Think of it as a daily self-care habit, much like brushing your teeth. "You wouldn't go a day without brushing your teeth," at least once and probably twice. So why would you skip a day of meditation she asks.

4. Keep at it. Getting comfortable with meditation takes some time. "Meditation is a journey," Levan says, and "like any other habit you have to do it for 21 days to make it a habit. Create a reminder" to practice every day, and it'll eventually become just part of your everyday routine.

5. Look to guided meditation. Though you can meditate anytime, anywhere, with just a little bit of quiet attention to breath, often it's helpful to use a guided meditation to jump-start your practice. Many different providers are offering free access to guided meditations, including TAO Connect and OSU.

6. Try a moving meditation. Though the term meditation often conjures up images of yogis sitting for hours in the lotus position, meditation can actually involve plenty of movement or exercise. Yoga, tai chi, even just a simple walk in the woods can all help you foster more mindfulness and a type of meditation.

7. Find a quiet corner. "The widespread stay-at-home orders can make it challenging to find a perfect time and place for solitary contemplation," Brodsky says, but ideally, "beginning meditators should find 3 to 10 minutes in a quiet place to sit with eyes closed, either on the floor or on a comfortable chair. Absolute solitude is not needed. In fact, occasional sounds and smells can help beginners learn to tolerate minor distractions while remaining focused."

8. Get comfortable. Benton recommends sitting or lying in a comfortable position. Make sure you're in comfortable clothes that allow you to breathe freely. "Put all of your focus on your breathing and try to stay in that space, focusing only on what's happening right here, right now - the smells, the sounds in the room."

9. Don't worry about stuff. Levan adds that you don't need a lot of stuff to meditate. "You don't have to surround yourself with crystals or incense or twist yourself like a pretzel." It's about just taking a quiet few moments to yourself to focus on your breath.

10. Foster mindfulness via yoga or tai chi. "Some people will find it easier to focus during structured movement like yoga or tai chi," Brodsky says. Sometimes incorporating some gentle movement into your practice can help you achieve a deeper calm.

11. Limit your media consumption. Levan says that during this crisis, one thing you can do for yourself that may help foster more mindfulness and calm is to limit your consumption of news media. "With so much noise going on, I ask folks to limit their time on social media and TV and all the news that's pounding away and creating a lot of fear and stress. Limit it to two blocks of 15 minutes to find out what's going on," and then shut it off. Endlessly scrolling for updates only adds to your anxiety level.

12. Write down thoughts. If you're trying to meditate and certain thoughts pop up that seem important, go ahead and write them down. "Don't fight it. Just write it down, then take a deep breath," Levan says. Refocus on your breathing. You'll get better at letting thoughts come and go while meditating.

Why You Should Meditate Now

"People are understandably worried about current events and what the future will hold," Brodsky says. "Because of these fears, it has become difficult to stay focused on the people and tasks that we interact with in our everyday lives." But this preoccupation with the uncontrollable and the future have been proven to "reduce our overall sense of well-being and happiness," he adds.

Therefore, to keep from spinning out in this crisis of extreme uncertainty, meditation and coming back into the moment can help.

This means focusing on "the to-do list we have to complete, the conversations we have with friends and family and the hobbies and diversions that we pursue in our free time," Brodsky says.

In this crisis, there's not much we can control. But the things we can and should do include:

Staying home to help flatten the curve.

Wearing a mask when we do have to go out in public.

Washing our hands frequently and disinfecting high touch areas regularly.

Focusing on the things we can control, such as our day-to-day activities.

Making time for the things that really matter, such as spending time with family members.

Telling our loved ones that we love them, even if we can't see them in person.

Staying mindful and in the moment.

Meditating to help alleviate the stress.

"This crisis is an opportunity to try something new and just notice if it seems to resonate with you on some level," Klatt says. "Give it a try - you may be pleasantly surprised."

"Meditation has been my super power," Levan adds, and it can be yours too with just a few minutes a day of consistent practice.

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12 Meditation Tips During the Coronavirus Pandemic

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Right now, we're constantly being updated - some would say barraged - with dire news about the ever-evolving coronavirus pandemic. There's so much uncertainty. Most of us have experienced a complete disruption to our daily routines. We're sheltered at home and possibly dealing with the loss of a loved one or a job.

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Flipgrid Link for participant feedback!
**(I CANT SEEM TO CREATE ANOTHER NEW FLIPGRID BOARD WITH MY CLASS ACCOUNT!*)

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POLL:
WHICH MEDITATION ACTIVITY DID YOU ENJOY THE MOST? WHICH ONE WOULD YOU BE WILLING TO CONTINUE DOING?

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(but really SLIDE 4)
COLLABORATION BOARD:

What is on your gratitude list (WHAT ARE YOU GRATEFUL FOR)

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SECTION 3/SLIDE 4 (but really "slide 3" because it will need to be playing during the gratitude list activity!)

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SECTION 3/SLIDE 4 (but really "slide 3" because it will need to be playing during the gratitude list activity!)

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Audio file for gratitude meditation (to accompany the gratitude list activity)

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Kathi Kemper - Heart-centered meditation

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Making a gratitude list

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SECTION 3: OFF-SCREEN RELATED EVENT

1. Recipe: HERBAL TEA

2. Craft: GRATITUDE LIST

3. Collab. Board: WHAT ARE YOU GRATEFUL FOR?

4. Playlist/Soundtrack:
THE GRATITUDE MEDITATION AUDIO

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SECTION 1: Context (Introduction)
1. WHO (Audience): geared towards young adults/teens/senior citizens
WHAT (THEME): Meditation for stress reduction
2. WHY (CONTEXT): Pandemic, isolation, need to practice self-compassion, gratitude, mindfulness for stress reduction, optimism, hope, prevent depression and anxiety
3. OTHER COMPANIES: What have other people/orgs done to address the pandemic: Guided meditations online, apps such as "Calm" or "Innermap" have added meditations that focus on issues related to the pandemic and how to use meditation practices for help and assistance during quarantine.

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Your Target Audience:
Older Individuals who are alone or self-isolating

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How to make herbal tea *(for required recipe)
https://www.wikihow.com/Make-Ginger-Orange-Tea

HOW TO DRINK TEA:

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Download Article

Download Article

Drinking hot tea is a wonderful way to relax, hydrate, and benefit your health. There are many different types of teas to choose from to appease your taste. If tea is a bit too bitter for you, you can add flavor with spices and sweeteners. When you steep tea at the right temperature and for the correct amount of time, you will end up with the perfect cup of delicious tea, or cuppa if you're British.

Choosing a Tea

1. Choose a tea based on its health benefits. Teas provide many health benefits when you consume them. Different teas provide different benefits such as lowering cholesterol or helping to ease your stress. Consider why you want to enjoy a cup of tea, and pick a tea that will provide the added benefits you want.

Green tea has a high amount of antioxidants and may help to prevent certain types of cancer. It also is said to help burn fat, improve cholesterol levels, and reduce the effects of stress on the body.

Black tea, depending on the quality, may help relieve stress, lower cholesterol levels, improve heart health, etc.

White tea, depending on its quality, is high in antioxidants.

Fruit teas offer a huge variety and are a good alternative to soda.

2. Decide how much caffeine you want. True teas from the Camilla Sinensis plant contain caffeine. These are black tea, oolong tea, green tea, white tea, and more. The amount of caffeine varies depending on the tea and brewing process, but it typically ranges from 15-70 milligrams in an 8-ounce cup. There are also decaffeinated teas available which typically contain 98 percent less caffeine than regular teas; an 8-ounce cup of decaffeinated tea usually has around 2 mg or less of caffeine. Herbal teas are typically caffeine-free, and a great choice for drinking at night.

Many tea brands will list the caffeine amount on their product or website.

3. Pick flavor additives or sweetener. Some teas, like green tea, are quite bitter and hard for some people to drink plain. There are many things you can add to your tea to change the flavor and make it a little sweeter. Try adding some spices to change the flavor of your morning tea, or add a touch of something sweet to enhance the tea.

Use a cinnamon stick to stir your tea to add a spicy kick

Milk or cream is a popular additive to tea. This quickly cools off the tea as well as adds a creamy feel to your cup. Dairy alternatives like almond, soy, or coconut milk work great too. Milk may curdle if added to teas such as Earl Grey that contain citrus oils.

Lemon is a great addition to any type of black tea.

Sweeten bitter green teas with a small amount of maple syrup, raw sugar, or honey for a yummy treat.

Brewing the Tea

1. Boil a pot of water. Add fresh, cold water to a medium-sized pot or a tea kettle that can be heated on the stove. Place the pot or tea kettle over high heat to get the water to boil. Remove the pot or kettle from the heat as soon as the water begins to boil. Different teas require different temperatures of water to steep correctly, so make sure you know what type of tea you plan to brew. You may also use an electric kettle if you wish.

Black tea can steep in water that is at the boiling point 200-212º F.

Green and white teas are more delicate and will burn if steeped in water that's too hot. For these teas, take the water off the heat just before the point of boiling, or before steeping, let the water sit for some time to cool down after boiling. Green tea should be steeped in water between 160º-180ºF. White Tea requires cooler water at 175º F.

A meat or cooking thermometer can help you determine the temperature of the water.

2. Pour water into a teapot. When the water is at the appropriate temperature for the tea you're brewing, pour the water into the container that you'll steep the tea in. There are different types of teapots made from different materials like iron, glass, or porcelain. It's okay to use a teabag in a mug if that is what you are in the mood for.

Some materials like iron keep the heat longer and are great for teas that need higher heat, and some materials like porcelain lose heat quicker and are better for the more delicate teas.

Adding boiling water to a cold container will lower the temperature of the water. Make sure your water is at the proper temperature in your teapot. Use caution when adding boiling water to glass or porcelain as the sudden temperature change may crack the glass.

If you are brewing a single cup of tea, you can add the hot water directly to the mug you plan to drink the tea from.

3. Add the tea to the teapot. Once your hot water is in the appropriate container, you can add the leaves to the water. You can add the tea in tea bags or a tea infuser as well. This will make removing the tea easier, however steeping the tea leaves freely in the teapot sometimes gives a stronger, fuller flavor.

4. Steep for the appropriate amount of time. The biggest mistake people make when making hot tea is over steeping the tea. If you steep the tea too long it loses its flavor and becomes very bitter. Different teas need to steep for different amounts of time so be sure to pay attention to the amount of time your tea is steeping.

White tea should steep 1 to 3 minutes.

Green tea should steep 3 minutes.

Oolong and black tea should steep 3-5 minutes.

Many tea manufactures put the suggested steep time on the product's packaging or their website so check to find out your specific tea's steep time before making the tea.

5. Remove the tea from the teapot and pour it into cups. Before pouring the tea into the cups, you need to remove the tea. If you used tea bags or a tea infuser to steep your tea, you can simply remove the bags or infuser from the teapot and then pour the tea. If you've steeped tea leaves directly in the teapot, you'll need to strain the tea first. Pour the tea through a strainer as you add it to the teacups.

Drinking the Tea

1. Add in flavors and sweeteners. Stir in your choice of added sweetener or flavor to your tea before drinking. Stir until the sweetener is fully dissolved so that it's evenly distributed in your cup.

2. Let the tea cool down before drinking. It's important to let your tea cool down some before drinking to avoid injury. Drinking tea that is too hot can burn your tongue or the inside of your mouth. Constant consumption of extremely hot tea has been linked to an increased risk of esophageal cancer, so it's extremely important to let your tea cool down a bit before consuming it.

3. Enjoy sipping your tea. When your tea has cooled down, it's time to enjoy it. Breathe in deep and experience the aroma of the tea before you take your first sip. Sip your tea knowing that you're doing something healthy for your body giving it some much-needed hydration. Relax with your cup of tea as you give your body a rush of antioxidants and boost your health.

Thanks for submitting a tip for review!

Make sure your tea comes from a reliable source that you trust. Some teas are grown or decaffeinated with the use of chemicals that may be harmful to your health.

Support wikiHow's Educational Mission

Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. Please consider making a contribution to wikiHow today.

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wikiHow is a "wiki," similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 21 people, some anonymous, worked to edit and improve it over time. This article has been viewed 109,515 times.

Updated: December 2, 2020

To drink hot tea, start by choosing a tea based on its health benefits. For example, green and white teas have antioxidants, while black tea can lower cholesterol levels. Next, decide how much caffeine you want, as a cup of tea can vary between 2 and 70 milligrams of caffeine per cup. Once you've chosen your tea, boil a pot of water and pour the hot water into a teapot or a teacup. Then, add the tea to the hot water, and steep it for 1-5 minutes, depending on the type of tea and how strong you want the flavor. To learn how to pick flavor additives or sweeteners for your tea, keep reading!

Thanks to all authors for creating a page that has been read 109,515 times.

"I literally had no idea how to make tea so this saved my life, thank you so much!"

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Drinking hot tea is a wonderful way to relax, hydrate, and benefit your health. There are many different types of teas to choose from to appease your taste. If tea is a bit too bitter for you, you can add flavor with spices and sweeteners....

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SECTION 2: VIRTUAL EXPERIENCE
1. EXPECTATIONS: Trying different forms of meditation practices and in using various ways
- a virtual garden or nature scene
*(how can a 360 degree map or VR be used without a guide- especially if it is the introduction to the whole project)
(as an expectation, this would be a peaceful garden that one can visit without having to leave their homes) **GUIDED MEDITATION/IMAGERY

- making herbal tea and using "mindfulness" (focusing on the present) OR  "senses" as the practice incorporated with the recipe
*MINDFULNESS

- making a gratitude list
*LOVING-KINDNESS

**EXPECTATIONS TO INCLUDE IN SLIDE 1 OF SECTION 2: '
-practicing mindfulness by using senses while drinking homemade herbal teas
-