Mindfulness - Finding Peace in a COVID-19 World: A Practical Guide to Meditation and Stability During the Coronavirus Pandemic

By Drakpa Tingdzin

Mindfulness means noticing and paying attention to what is going on in the present moment, without passing judgment on it. Mindfulness has been shown to be effective for reducing stress, improving emotional balance, increasing self-awareness, helping with anxiety and depression, and coping more effectively with chronic pain.

• Language: English
• Publisher: Lulu.com
• Release date: Apr 4, 2021
• ISBN: 9781667178585

Book preview

Drakpa Tingdzin

Mindfulness - Finding Peace in a COVID-19 World

A Practical Guide to Meditation and Stability During Coronavirus Pandemic

Copyright © 2021 by Drakpa Tingdzin

Drakpa Tingdzin has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.

First edition

Find out more at and download/stream Audio Guided Meditations MindfulnessDeconstructed.com

For The Benefit Of All Sentient Beings

Disclaimer: Don’t use mindfulness / meditation to replace conventional care or as a reason to postpone seeing a health care provider about a medical problem.

This book is for educational purposes only. None of the statements in this book should be construed as dispensing medical advice, making claims regarding the cure of diseases, nor can these prevent any sickness or disease.

Contents

1. Introduction

2. What Is Meditation?

3. How to Anchor Your Attention

4. How Mindfulness Works

5. Importance of Frequent Practice

6. Integrating Mindfulness Into Daily Life

7. How Mindful Listening and Looking Can Be Helpful

8. How Mindful Walking Can Be Helpful

9. How Mindful Eating Can Be Helpful

10. Remembering What it Means to Practice Mindfulness

11. Difficult Emotions - Physical and Emotional Pain

12. Remember, It’s (Not) Easy

13. Mindfulness for Others

14. Building Compassion

15. Practicing Loving-Kindness

16. Loving-Kindness Meditation

17. Conclusion

18. Citations

About the Author

1

Introduction

Let’s not beat around the bush, the COVID-19 pandemic is stressing you out! You wouldn’t be reading this book if 2020 was just like any other year. It’s almost hard to imagine what our previous lives were like: no masks, going to movies, weddings, restaurants, etc., To be honest if you’re depressed, tired, fed-up, and pissed, that is completely normal. COVID-19 IS STRESSFUL.

Fear and anxiety about a new disease and what could happen can be overwhelming and cause strong emotions in adults and children. Public health actions, such as social distancing, can make people feel isolated and lonely and can increase stress and anxiety. However, these actions are necessary to reduce the spread of COVID-19. Coping with stress in a healthy way will make you, the people you care about, and your community stronger. Taking care of your well-being, including your mental health, is essential during this time. COVID-19 in just a few short months grew from a small outbreak in a city that most people never heard of, to becoming a worldwide pandemic affecting all aspects of literally all the citizens of Earth. It is surreal even writing this yet it’s true.

Millions of people have been infected, thousands have perished, entire industries have shut down, millions are jobless, schools are closed, and children are being taught over video conferencing, everyone is attempting the stay six-feet apart…all the while attempting to put on a brave face and imagine that we haven’t all lost our minds.

Have we lost our minds? Everyone reacts differently to stressful situations. You may experience stress, fear, anxiety, or feelings of depression. This is normal and to be expected. You have had the rug pulled out from underneath us. There are things that you can do to manage your stress and anxiety. I’ve been a practicing Himalayan Vajrayana Buddhist for over a quarter century and a health practitioner of Traditional Tibetan Medicine for nearly a decade. A healthy body and mind is one that is in balance. Health becomes out of balance either through the environment, food, toxic relationships just to name a few. Tibetan Medicine uses four therapy modalities to re-balance and maintain good health:

Lifestyle

Diet

External Therapies

Medicine

This book touches on the first therapy, lifestyle, specifically your mental wellness, focusing on mindfulness meditation. Although these practices are rooted in Buddhism, they are fundamentally rooted in the human experience and can be practiced and incorporated into daily life regardless of your religious/spiritual background.

Below are a few non-meditation items that you can also cultivate during COVID-19 to better prepare your immune system and your mental resilience.

Exercise Regularly

Get Plenty of Sunshine (Vitamin D)

Eat Well-Balanced Meals

Get Plenty of Sleep

Limit Alcohol and Drugs

Limit Watching News and Reading Newspapers

Participate in Activities or Hobbies: Existing or New Ones!

Before we jump into Mindfulness Meditation I’d like to touch on two of the points above that can, along with the many other lifestyle and diet choices, assist in reducing the external stimulus that in many ways contributes to our daily stress, even in our daily lives pre-COVID-19.

AVOID TOO MUCH EXPOSURE TO NEWS

Take breaks from watching, reading,