MANAGING STRESS & ANXIETY DURING THE COVID PANDEMIC

Meditation is shown to offer a range of mental and physical benefits, and one way to combat anxiety, or even sadness
·       Yogarama shares easy ways to deal with anxiety and stress during the pandemic, including yoga and meditation

Millions of people around the globe are experiencing the physical and mental impact of social distancing and quarantine right now.   You might waiver from boredom to overwhelmed in a matter of minutes. Although you may have more down time at home, you're likely feeling anything but relaxed. 
We are all feeling a type of invisible anxiety – even though many of us are not going to work and some may no longer have work, what we feel is far from the relaxed state we enjoy when we are on a holiday.
How can you feel more calm during these strange and unpredictable times.

Meditation - The Science-Based Evidence 
Practicing meditation is one way to improve physical and mental health. A 2018 study showed that eight weeks of meditation and mindfulness reduced inflammation and hypertension in participants. A 2007 study published in the journal Cognitive, Affective, & Behavioural Neuroscience found that mindfulness meditation increased people's attention spans.
 
Meditation also good for your emotional well-being. A 2009 meta analysis of research on mindfulness showed that the practice can reduce stress and cortisol levels. And Harvard University research shows that mindfulness may actually change the brain of people with depression.
 
Meditation doesn't have to be simply sitting in silence. Here are a few creative ways to meditate or be more mindful.
 
Daily Guided Meditation:
 
Practising a guided meditation every day at the same time in the same place is one way to bring back a sense of daily routine.
 
Our regular habitual lives have been disrupted, we don’t have our daily exercise and work routines and nor are able to see family and friends.
 
This is an ideal time to gently introduce meditation into your life, simply 2 mins a day. See how it feels. Eventually you can build to 5 mins and then 10mins and ideally 20 minutes twice a day is a great option.
 
You can meditate virtually anywhere so long as you have a laptop or smartphone, headphones, and a few extra minutes. 
 
Yogarama offers 5 week meditation courses and Daniella has guided meditation recordings on the website. Videos of our guided meditation are being created and will be ready for you soon.
 
We recommend a number of apps. These are simple to use and offer a range of guided meditations of different lengths for your benefit.
 
Meditation apps include: Headspace app.  Insight Timer app. Smiling Minds app. & Calm app.


YOGA FOR WELLNESS:

When we're stressed, it's often hard to sit still. So instead of sitting in meditation, consider doing a more active form of moving meditation such as yoga. A yoga practice in the morning is ideal to set you up for a great day ahead. Ideally practice earlier in the morning before your partner, kids and neighbours get up - it is quieter and no distractions. 

Yogarama has a series of guided Yoga videos for Beginners. There are 6 x 20-minute videos and shorter 5-minute videos designed to support you in practising yoga at different times in your day whether its early morning to wake up the body, unwind at the end of a busy day, to quieten an anxious mind or to soothe an aching back. Enjoy these simple yoga and breathing practice and let us know if you have any questions.

Aligned with the 5000 year old tradition of Ayurveda - the sister science of yoga, Yogarama offers sunrise classes at 730am on-line. If you are more familiar with yoga then join our 1 hour long practice daily.
BOOK CLASSES HERE.

MINDFUL WALKING

Going for a walk in nature at a comfortable pace us calming. Instead of a fast exercise pace walk enjoy a mindful slower walking pace. Focus on your feet moving, then practice being present, in the moment, notice what you see and what you hear on our path.

 Doing this active form of mindful walking meditation is especially helpful when you're feeling anxious and stressed after being at home all days. 

Most Importantly, at all times, be kind and compassionate to yourself. 

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