• Advait Veeraghanta

Meditation Techniques For When You're Feeling Overwhelmed

Hey guys! It’s Advait here again, writing to you on Mindfulness Monday. This time round, I’ve got a few meditation techniques to help you out if you’re feeling a little overwhelmed with everything going on in the world. It’s completely normal to feel like that, but we have to make sure that you keep those emotions in check because they can cause you to burn out.


So, without further ado, here are a few meditation techniques that you can do right as you wake up, just before you go to sleep, or at any time during your day!


1. Alternate your breaths between nostrils

Now, this may sound odd, but there’s thousands of years of evidence in this technique due to its roots in yoga. This technique is meant to help relieve stress and anxiety.


Sit cross-legged on the floor and close your eyes. Close your right nostril with your right thumb, and inhale for a count of 5 through your left nostril. Then, close your left nostril with your right ring and pinky fingers. Open your right nostril and breathe out for a count of 5.


As you breathe in, it may help to think of all the good things that have happened in the day and imagine that you are sucking them in and infusing your body with that goodness. Similarly, as you breathe out, imagine yourself expelling the stress and anxiety from within you. Repeating this ‘circular’ flow of breath will make you feel calmer in just a few minutes!


2. Body scan meditation

This one is best done at night, while you’re lying or sitting in bed. With this technique, it’s all about dispersing everything that has happened in the day, and really focusing on every part of your body with the stimulus of breathing in through your nose and out through your mouth.


Start from the head, and imagine the oxygen from the air you breathe in going all the way to your brain, and slowly come down to your chest and pay attention to the rising and falling motions as you breathe. Move outwards to your hands, feeling the power in your fingertips before moving down to your stomach, legs and toes.


With each breath, focusing on various parts of the body while paying little attention to the outside world will help reset yourself by checking in with your body.


3. Mindfulness

This is about being consciously aware of what’s happening in your head, while not reacting to it impulsively. Think of your mind as a glass full of water, and each thought you have as a grain of sand. I’m sure it looks more like a beach, doesn’t it? That’s completely normal. The brain processes a ton of information throughout one day!


Sit in a cross-legged position, and have your palms overlapping with your thumbs just barely touching, like so.





Close your eyes, and invoke the glass of water with sand image. Let your thoughts come to you naturally, without thinking of one in particular. As it approaches you, mentally twirl the grain of sand between your thumbs gently, without physically moving your thumbs. Once you observe the thought, let it go and continue this pattern.


Mindfulness is a great way to process the emotions we’ve felt through the day, as a direct result of the events of that day. This technique is good for when you’re feeling overwhelmed with everything that’s happened in the day and if you’re confused with your emotions.


Well, that’s all I have for you today. I hope that these techniques help in your meditation and in relieving anxiety. The time we’re living in can be concerning and overwhelming at times, but it’s important to have coping mechanisms that we can keep handy.


©2020 by Calm during Covid-19.

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