Instant meditation in times of stress

The practice of meditation is an effective tool for solving daily problems and a self-healing method that stabilizes us in turbulent times, helps us overcome challenges, and is especially useful in times of emergency.

I have lost count of how many times meditation and yoga have saved my life. They have been an anchor in my darkest moments ”, says the therapist Kerstin Leppert (1967), one of the most recognized teachers of these techniques in Germany. Leppert ( who lives with her family in Hamburg, started practicing yoga as a child and, since 1995, has been a yoga and meditation teacher specializing in applying meditation and yoga as methods to prevent various disorders.

He points out that when, despite feeling his weakness crushing him and his hope abandoning him, he managed to take refuge in his meditation cushion, “many times, after fighting, crying and straining, I managed to glimpse a little piece of heaven in the clouds and stop merry-go-round of thoughts that was spinning in my head ». Meditation can help you endure any situation, no matter how tough it may be. You can start practicing it in times of crisis, to stabilize, heal and give peace to your mind. Reaching a silence in which you can find yourself is the best balm ”, he explains in his latest book ‘Instant Meditations. Exercises for everyday and emergency situations’. Thanks to meditation we develop a greater awareness of the present moment and improve our attention and intuition. This practice can dissolve internal blockages and promotes inner tranquility, well-being

and happiness “, he points out.



“Usually our life surrounds us like a whirlwind full of ups and downs that we want to control. In reality, we cannot control anything. And we tend to get restless, physically and mentally, when some aspect of our reality gets out of control, “he says. He explains that “our mind values ​​all facets of the question and does not stop thinking about the matter we want to solve. We go over all the dangers, we get scared, or even panic, and we lose our cool completely. “Introspective meditation is a very valid alternative self-help method for dealing with crises and illnesses. It is rapid support for emergency situations that works in a special way and that we can call on at all times, ”says Leppert. It is a very ancient method of spiritual relaxation that comes to mean ‘conscious contemplation’ and leads to inner peace and mindfulness. It is a way of self-knowledge and concentration that will help you find yourself in the bustle of life and despite all its obstacles, “he says. And why should we meditate, if everything goes wrong, whatever we do and also, we feel very low on energy? For Leppert the answer is simple: «Meditation means being able to heal in times of crisis. It helps us to stabilize ourselves in moments of emotional turbulence, and to react with integrity and calm to any difficulty ». He argues that times of crisis also often bring us new perspectives, they represent a turning point in life that is accompanied by the search for new paths.

With meditation we manage “to distance ourselves mentally and that is just what we need when the waves threaten to sink us and we live with the sensation of being on the verge of drowning”, according to the expert from Hamburg. He emphasizes that sitting down to meditate for a few minutes “can help us to resolve problematic situations and find the necessary calm to act and make decisions that may be difficult and painful, but that can help us get out of a very stressful situation.”



The pandemic is undoubtedly one of those very stressful situations so it may be a good option to follow Leppert’s recommendation “Get started now, there is no better time than now! Practicing a five-phase exercise for beginners” :.

‘Each phase lasts two minutes, except the last one. In total, this exercise lasts about nine minutes ”, the author points out.

1. Start

Stand with your feet shoulder-width apart. Close your eyes and take long, deep breaths. Start moving your hands over your body, but not caressing you, but trying to perceive each part of it with a slight pressure.

In this way, become aware of your whole body while loosening those areas where you feel tension.

After two minutes, finish this phase and sit in a comfortable position that allows you to be upright in your meditation corner.

2. Concentration.

Place your hands on your knees with your palms facing up, and join the tips of the thumb and forefinger of each hand.

This is the ‘Gyan mudra’ (sacred gesture), the position of the hands of wisdom. The thumb represents the self, and the index finger, wisdom. Without opening your eyes, mentally direct your gaze to the frown.

Breathe deeply and slowly through your nose. When you breathe in, you will notice that your belly swells, and then that it empties when you breathe out. Feel your breathing getting deeper and slower.

3. Observation.

Become aware of your thoughts and feelings but from an observer position. Don’t get on the merry-go-round of the mind; contemplate your thoughts as if they were clouds in the sky: they move, but you can do nothing to change their trajectory. Distance yourself from what is happening.

4. Connection.

Every time you breathe in, mentally say ‘Sat’, and, when you breathe out, ‘Nam’. This mantra means ‘My true self’.

Fountain: Leon’s Diary

Sandra B. Lusk
Freelance author Food,Fitness and Weight Loss

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