5 Spiritual Practices to Help You Keep Calm

The current pandemic has been extremely difficult for all, but much more so for those who are prone to anxiety, panic and stress. A constant influx of alarming news, coupled with social isolation, can lead to a sense of hopelessness, further triggering a negative spiral of anxious thoughts. And while it's easy to sip our daily coffee from a mug that says 'Keep Calm and Carry On', many of us often fail to find a way to do so in these trying times. With therapeutic, outdoor activities out of bounds for the moment, trying certain spiritual practices within the safety of your home can help alleviate stress, anxiety and negative thoughts. 

More and more people are turning to spirituality in times of distress, and with good reason. A sound practice helps us remain optimistic, calm, and relaxed, which in turn attracts more happiness and a sense of well-being. There are different ways in which you can practice spirituality and connect with your inner self. While there is no 'one size fits all' solution, and each person finds their own centre in various different ways, here is a list of a few simple spiritual practices that you can perform at home, that can help you when the going gets tough. 

Gratitude

"Be thankful for what you have, you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough." - Oprah Winfrey

Starting your day with positivity and gratitude has the power to change people’s lives. A leading researcher on gratitude, Robert Emmons (Author- The little book of gratitude) found that practising gratitude daily increases happiness, makes one more optimistic,  improves our sleep quality, makes social relationships better, improves physical health, helps us cope more effectively with everyday stress.... the list goes on. But most importantly gratitude helps us appreciate and focus on what we have rather than what we don’t have, which makes us attract more of the good stuff.

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 “Preliminary findings suggest that those who regularly practise grateful thinking do reap emotional, physical, and interpersonal benefits. Adults, who keep gratitude journals on a regular basis exercise more regularly, report fewer illness symptoms, feel better about their lives as a whole, and are more optimistic about the future. Living gratefully begins with affirming the good and recognising its sources" -Thanks!: How Practicing Gratitude Can Make You Happier 

Robert recommends maintaining a daily gratitude journal and making it a conscious practice to remember gifts, benefits, and things enjoyed.

Moon Meditation

Mediation is a simple practice and with the right guidance, it can be done by anyone. It helps clear your mind, makes you calmer, reduces anxiety and has numerous other benefits. It helps you connect with the present moment, rather than the regrets of the past and uncertainty of the future. 

To help you practice moon meditation, here are few excerpts from a book on a guided Moon meditation— Moon Magic by bestselling-author Diane Ahlquist.

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Start by choosing a posture that works best for you. Meditation can be done in one of four postures: standing, sitting, lying or walking. Once you are in your special space and are in position, centre yourself by taking a moment to slow down the pace, keeping the moon phase that day :

• New Moon (Moon visible as a tiny wedge of light): Set your intentions on a New Moon. Whatever it is that you want, you can wish for on a new moon. Look at it as a new beginning for new things and believe that this will bring good luck and good things in your life.
• Trying to release something or anyone? Use a waning Moon. Get rid of bad habits, toxicity, negativity, etc. Anything that disrupts your peace.
• Want to put something new in your life, a house, career, mate, etc.? Look to a waxing Moon. This phase is good for concentrating on amplifying things that you already have. This phase also helps in healing by focusing on the positive things in your life.
• Want to discard something in your life, like an illness, etc.? Think dark Moon when there is no visible Moon in the sky.
• The full moon is best for anything of an intuitive nature, like fortune-telling. It's also a good time to renew commitments. During a full moon, the vibrations are very strong that it is wide open to any type of meditation. You can make a wish during this phase and expect its fulfilment by the next full moon or even before that.

Free yourself of any distractions. Shut down phones, computers, tablets, etc. and make sure no one will disturb you during meditation. You can also put some relaxing music in the background. (You can search “Meditation Music” on Youtube and you’ll get many options). Now if you want, light some candles and incense sticks of your desired scent. If you want to be specific, Diane also talks about the different meanings of candle colours and incense scents, which you can find in her book or just go along with any choice.

Now, write down your intention. Make a specific journal for moon meditations, or you can also take a piece of paper and write down your intentions/affirmations before meditating. You can word it as follows: “Under this (Moon Phase) I ask for healing and peace of mind” or “I ask for my mental and physical body to become stronger and healthier.” or “I am healthy, protected and I have everything I need” You can also write down things you are grateful for along with your wishes.

Repeat your affirmations/wishes out loud or in your mind. You can visualise them as well and feel the positive sensations in your body, which will help you vibrate at a higher level.

Now follow these steps for a simple breathing exercise before meditation :

1. Tune into your breath. Simply focus your attention on it.

2. Take an exaggerated breath: a deep inhale through your nostrils ( three seconds), hold your breath (two seconds) and a long exhale through your mouth (four seconds).

3 Then observe the pattern of your breath, the inhale and exhale, with your mind. Feel the natural flow of your breath. Notice where you feel your breath in your body and when one breath ends and the next begins.

4.Concentrate on breathing in and out. You will immediately feel yourself start to relax.

Another pre-meditation calming technique :

1. Sit in a chair or lie down and visualise a white light at your feet. If you are doing something that involves healing, Diane suggests visualising a blue light, as that is the colour of healing.

2. See the white light slowly covering your toes, your ankles, your calves, knees and so forth till you get to the top of your head. When you get to your arms, include them in your torso so that the light surrounds your body widthwise as well.

This method should put you in an altered state of consciousness.

Next using your own words, ask your higher power (or whatever you recognise as a universal life force) to permit the Moon’s energy to come to you and allow your meditation to be transmitted to the universe and return to you. Repeat your affirmations/wishes out loud or in your mind again. Conclude by saying “Blessed be,” “Thank you,” or anything you are comfortable with.

Movement meditation

Another form of meditation that can calm you down is movement meditation, suggested by Diane Ahlquist. People who find peace in motion and like to let their thoughts flow will benefit from movement meditation. This includes taking long, mindful walks, painting, gardening or any gentle form of motion done mindfully. Engaging in a gentle activity will definitely bring you peace and help release stress.

Yoga

Yoga is another activity that can help you stay calm. This ancient practice involves different postures, breathing techniques and focus. If practised on a daily basis, your stamina, power, resilience, and well-being can all be improved. Watch these videos by yoga trainer Anshuka, to guide you and help you with stress-relief yoga and breathing techniques.

 

Journaling

Journaling is a beautiful practice that can become an important part of your daily routine and help you become a better version of yourself. Starting or ending your day with journaling can impact your happiness and mood significantly. There are different styles of journaling, like a gratitude journal, manifestation journal/scripting (that we are gonna discuss here), and even dream journaling. All these practices make you more aware and help you understand how to create the best future for yourself. You can use crystals, candles, incense sticks, whatever you like, to create a peaceful and spiritual environment for your journaling. Watch this video by Shonnetta which will help you get started.