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Female meditating doing sukhasana or Easy Pose during a yoga working at a pristine mountain lake
Breathe. Relax. Unwind. It’s all easier said than done for many. During the pandemic, however, media guidance on how to care for one’s mental health has increased tenfold—and for good reason. In a 2021 report published in American Psychologist, Yale researchers found that, during the last year, as people lost many of their stress buffers (attending social gatherings, shopping, dining out), their prefrontal cortical performance was impaired, affecting the ability to regulate emotions and cope. So while we await the time when we can revisit our pre-pandemic stress-management outlets, here are some alternatives.
FOR THE BODY
To begin each day, Shanti Yoga owner Katie Kelly suggests a series of poses known as Sun Salutations. Start by standing at the edge of the yoga mat with your hands together at your chest in Prayer Pose. Then, keeping your hands together, raise them above your head as if pointing at the sky (Mountain Pose). After performing Plank pose, Upward- and Downward-Facing Dog, and bending to touch the toes, end the series by returning to the original posture. “Neck and spinal movements such as twisting, forward folding, and back bending help lubricate the spine for movement throughout the day,” says Kelly. Find it locally: Shanti Yoga.
FOR THE SOUL
Mindfulness Meditation: Sitting cross-legged on the ground or in a chair with your feet flat on the floor and a straight spine, observe your surroundings and take in what life is, rather than what you want it to be, as if you are a curious observer. Take deep breaths into the abdomen, keeping your back straight. Be sure your space is comfortable and quiet without distractions. Beginners can start with five minutes and eventually become adept at meditating for longer periods of time. Meditation has been proven to confer a variety of physical, emotional, and cognitive benefits, such as lower blood pressure, elevated mood, and better focus. Instead of thinking about what might happen or worrying about the past, mindfulness meditation teaches us to let go and be more present in each moment. Find it locally: Meditation Lounge.
Movement/Dynamic Meditation: This practice involves becoming more self-aware of your day-to-day activities. For example, if you drop something on the floor, you probably pick the object up without a second thought. Movement meditation pushes us to focus on the body as we bend down, notice the weight of the object in our hands as we pick it up, and become aware of other sensory details. There is no single “correct” way to perform this type of meditation. Your morning jog, coffee run, grocery shopping, or other usual tasks can all be done with increased concentration, self-awareness, and intention. Find it locally: St. Louis Ki Aikido.
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3 apps to help create mindful moments throughout the day
Recognizing your thoughts as stressful situations arise will help keep your mood in check, but sometimes that’s not enough. The Happify app allows users to engage in activities to enhance positive thinking. Standard use is free, but Happify Plus offers advanced options like personalized tips. Happify Plus costs $11.99 monthly or $139.99 annually.
This app fits well into your daily schedule, providing timed meditations focused on loving kindness, anxiety/stress-reduction, and more. Insight Timer tracks your progress and allows users to earn badges along their mindfulness journey. The app is free and available from both Apple and Google app stores.
Not every aid works for every-one, and Moodfit recognizes that. The app suggests different actions, such as gratitude journaling, mindfulness meditation, and breathing exercises. A free version is available, and a premium subscription, starting at $9.99, provides customized activities, reminders, and more.
