Try These Types of Meditation to Feel Better When You Are Sick.
No one likes the sneezing, fever, and pain that comes with colds and flu, but unfortunately when you get sick, all you can do is wait it out. Between drinking a ton of fluids and even more rest, you can try mindfulness meditation, which can help you find some mental and emotional relief.
As a bonus, meditation can help strengthen your immune system . This science is still preliminary, but even the psychological impact is enough to try meditation on a sick day. Here are five different ways to use meditation to make you feel less unhappy.
Take a deep breath
Meditation is as simple as breathing – or anything else that can help calm your mind and take your attention away from pain.
All you need is a comfortable chair and a quiet room. Pediatrician Mark Bertin tells the New York Times how to use this simple trick to distract from a runny nose and sneeze:
Start with a few deep breaths, focusing on the subtle physical movements that accompany the breath. If your illness makes breathing difficult, consider focusing on keeping your feet touching the floor or with the back of your feet on the mattress. Continue to breathe naturally for a few minutes, or focus on the sensations of your body.
Visualize yourself in a better place
When was the last time you sat down and let your imagination run wild? For some of us, it was from middle school or high school. Right now, between coughing and sneezing, is the perfect time to start.
Image rendering empowers you to think beyond your current pain and create your own happy ending. For this exercise, you can close your eyes or leave them open – whichever you prefer. Imagine how you would feel without pain. What would you do? How would you feel?
Don’t limit yourself to your everyday environment. If you like, picture yourself on the beach with a cocktail in hand. Or maybe you see yourself gathered with family and friends during Thanksgiving.
You are only limited by your imagination. The goal is to capture a pleasant experience in your head. This will help you get rid of the discomfort.
Scan your body
During a recent visit to the doctor, a nurse asked me to write down where I felt pain. My immediate reaction was to tell her everything. Suffering from a severe case of the flu, I could not tell the difference between mild and excruciating pain.
With mindfulness, you can take conscious steps to find out the source of your pain. A body scan is the practice of drawing attention to every inch of your body.
You can go to bed and gradually become aware of every part of the body from head to toe. It is an opportunity to feel these sensations of tingling, tightness and pressure.
Once you notice the pain, you can accept it as it is, or take steps to relieve it, such as massage or gentle stretches. The choice is yours, but it all starts with a body scan.
Repeat positive mantras
Instead of pouting about how you are currently feeling, you can direct your thoughts towards how you want to feel in the future – happy, healthy, and energetic.
Mantra meditation is repeating positive statements out loud or in your mind. You will suppress these negative thoughts and get much needed relaxation. Personal development coach and meditation expert Thomas Di Leva suggests the following when choosing a mantra:
“Remember, it’s best to choose an affirmation with which you can feel deeply. For example, instead of saying “I will lose weight,” select “I will lose 10 pounds in 3 months.” This will direct your mind to focus on what needs to be done, when it needs to be done, and what needs to be done. You have the opportunity to do it. “
When you’re dealing with a migraine, the last thing you want to do is hear … anything, really. Instead, you probably want to lock yourself in a dark room and tuck your head under a pillow.
This is an acceptable option, but there is also something called attentive listening. This is an opportunity to listen for sounds that can really calm you down.
If you sit quietly in your home and truly listen, you may hear the hum of the refrigerator, the ticking of the clock, or even drops of water hitting the sink.
You can do the same attentive listening exercise on the street. Visit the park and listen to children playing basketball, birds chirping in the distance, or a stranger slamming a car door.
Be present in the moment and start listening to your surroundings. Serenity in just one sound.