Buzz
Dealing with sneezing, fever, and aches from colds and flu is never enjoyable, but unfortunately, once you're unwell, your only option is to ride it out. Along with staying hydrated and resting, you could try mindfulness meditation for some mental and emotional relief.
As an added benefit, meditation might help strengthen your immune system. Though this research is still in its early stages, the psychological benefits alone make sick-day meditation worth considering. Here are five meditation techniques that can help you feel less miserable.
Practice Deep Breathing
Meditation can be as simple as focusing on your breath—or any technique that helps calm your mind and direct your attention away from discomfort.
All you need is a cozy chair and a quiet space. Pediatrician Mark Bertin shares with the New York Times a simple technique to shift your focus and help distract from your sniffling and sneezing:
Start by taking a few deep breaths, paying attention to the gentle physical movements that occur with each breath. If your illness makes breathing difficult, try concentrating on your feet touching the floor or the back of your legs resting on the bed. Continue breathing naturally for a few minutes, or focus on other body sensations.
Imagine Yourself in a Better Place
When was the last time you let your imagination wander freely? For some of us, it might have been back in middle or high school. Right now, amidst all the coughing and sneezing, is the perfect opportunity to begin.
Visualizing different scenes allows you to move beyond your current pain and create your own happy ending. For this exercise, you can either close your eyes or keep them open—whichever feels best. Imagine what it would be like without the pain. What would you be doing? How would you feel?
Don’t limit yourself to your usual environment. If you like, imagine yourself lounging on the beach with a cocktail in hand. Or perhaps you picture being surrounded by family and friends during Thanksgiving.
You’re only constrained by your imagination. The goal is to embed pleasant experiences in your mind. It will help you move beyond any discomfort.
Scan Your Body
During a recent doctor’s appointment, the nurse asked me to note where I felt pain. My immediate response was to say 'everywhere.' Stricken with a severe flu, I couldn’t tell the difference between mild discomfort and intense pain.
With mindfulness, you can actively focus on identifying the source of your pain. Body scanning is the practice of directing awareness to each part of your body.
You can lie in bed and slowly bring awareness to each part of your body, starting from your head down to your toes. This allows you to experience sensations like tingling, tightness, and pressure.
Once you identify the pain, you can either accept it as it is or take action to alleviate it, perhaps with a massage or gentle stretches. It’s up to you, but it all starts with scanning your body.
Repeat Affirming Mantras
Your thoughts shape your beliefs. That’s why repeating positive affirmations can be a powerful meditation practice when you’re unwell.
Instead of dwelling on how you currently feel, you can shift your focus to how you wish to feel in the future—happy, healthy, and full of energy.
Mantra meditation involves repeating affirmations either aloud or in your mind. This helps quiet negative thoughts and provides much-needed relaxation. Personal development coach and meditation expert Thomas Di Leva offers this advice when selecting a mantra:
“It’s best to choose an affirmation that you can truly connect with. For example, rather than saying ‘I will lose weight,’ go for ‘I will lose 10 pounds in 3 months.’ This will help your mind focus on what needs to be done, by when, and the process. You have the ability to make it happen.”
Practice Mindful Listening
When you’re suffering from a migraine, the last thing you want is to hear anything. Most likely, you’d rather retreat into a dark room and hide under a pillow.
That’s one option, but there’s also mindful listening. This practice encourages you to focus on sounds that can actually bring you comfort and calmness.
If you sit in silence at home and truly focus, you might notice the hum of the refrigerator, the ticking of a clock, or even the sound of water dripping into your kitchen sink.
You can try the same mindful listening practice outdoors. Visit a park and listen to the sounds of kids playing basketball, birds singing from afar, or a car door slamming nearby.
Be fully present in the moment and begin to attune yourself to the sounds around you. Calmness is just one sound away.
