yoga, meditation, vipassana

Meditation During the COVID-19 Pandemic: 5 Essential Tips

In the midst of the COVID-19 pandemic, meditation and mindfulness ranks as one of the lowest cost but most beneficial practices. During this time, many are experiencing some form of stress which in turn, can result in sleep issues, anxiety and depression. You can cultivate inner peace and improve your overall well-being by committing to meditation on a daily basis.

Learn About the Benefits

Perhaps you don’t feel very motivated to start meditating, even if you do feel stressed and worn down by the pandemic. But learning more about the benefits might prompt you to give it a try! According to Boundless Breath, meditation can help to soothe your sympathetic and parasympathetic nervous systems, which allows you to feel more relaxed while you’re awake and sleep better at night. And during times like these, we all deserve to relax!

Other benefits of meditation include:

Reduces pain and enhances the body’s immune system
Reduces feelings of anxiety and depression
Provides a sense of calm
Reduces stress
Increases energy
Helps with insomnia
Slows heart rate and increases blood flow
Promotes self-love

woman, yoga, meditation

How to begin your meditation journey at home

1. Pick a time

Don’t believe you have to spend a lot of time to reap the benefits from meditation. In fact, just 5 to 10 minutes a day can help relieve stress and reduce blood pressure. Whether you choose a few minutes in the morning, evening or both, you will begin to feel the benefits. The benefit of making meditation a part of your day is more important than the amount of time spent, so don’t worry so much about how much time you have, but rather, make the effort to fit it in your daily routine.

2. Set Up Your Space

Where should you meditate? It can be hard to find a space, especially if you live in a crowded household! Start by decluttering and deep cleaning your home to make the environment feel fresh and vibrant again. Sometimes, cleaning each room can relieve the tension in your household. Plus, leaving the windows open will bring in some positive energy! Find a corner where you can enjoy some peace and quiet. You may want to purchase a comfortable meditation cushion or mat. Get creative with decor, flowers, and incense to set the mood, or diffuse our Anxiety Elixir essential oil to help promote a sense of calm during your practice! 


3. Be Consistent

Whether you choose mornings or evenings, try to be consistent. Just like any habit or routine, once it becomes part of your daily routine, it will soon be something you can’t go without.

4. Get Comfortable

Wear comfortable clothes that allow you to breathe freely.

5. Best Positioning

No, you don’t have to sit cross legged on the floor to meditate. If sitting on the sofa or in a chair with your feet flat on the floor and arms uncrossed and relaxed is more comfortable for you, then that is the best position for you. You may also use a meditation cushion or stool. Don’t be afraid to try different postures. You know you found the right one when you can remain in your seat without any pain and discomfort for the entire duration of your session.

Your First Session

You’re just about ready to meditate — but you might be wondering what to do during your first session. Anyone has the ability to meditate, but if you’ve never tried it before, you may feel a little confused. First try sitting down in your designated meditation space, positioning yourself with your back straight, closing your eyes, and simply focusing on the rhythm of your breath. Set a timer for about ten minutes at most so that you get an idea of how it feels. In the future, you can sit for longer sessions! If you need help getting started, scheduling a few sessions with Boundless Breath will help you establish a foundation of knowledge for meditation.

Other Healing Practices to Incorporate in your Meditation Routine

oil, bottle, thyme

If you want to deepen your meditation practice, try to incorporate additional therapeutic techniques including aromatherapy and sound healing. Consider using all natural, organic and pure essential oils for aromatherapy in order to heighten mental and spiritual awareness during your meditation session! Essential oils are sourced from plants that have been cold-pressed or steam distilled. These oils have potent therapeutic qualities.

It’s easy to enjoy aromatherapy at home — all you need are a few essential oils and a diffuser. With just a few drops of oil, you can completely transform the atmosphere in a room. Aromatherapy can help you let go of anxiety, fall asleep more easily, and feel more energized. Boundless Breath offers personalized aromatherapy serums and blends to address each client’s particular needs.

Go Further

Maybe you’ve been meditating for a while, and you’re ready to take your practice to the next level. What can you do to get more out of each session? Consider spending some time thinking about everything in life that you’re grateful for before you start your meditation timer. You could also write down a few intentions or affirmations that you want to reflect on while you meditate.

You may want to consider doing yoga before you meditate. Moving your body beforehand can help you focus your mind when you sit down for a session! Yoga does not have to be physically taxing – a few simple poses will have a positive effect.

Meditating on a regular basis can slowly change your life, which is why Boundless Breath offers this ancient practice as part of our Holistic Occupational Therapy, Complementary & Alternative Medicines, and Pain Management Services. You may not notice the benefits overnight, but as you continue to meditate, you’ll find yourself feeling calmer on a day to day basis. With consistent practice, meditation will become an essential part of your routine, and it can change your perspective on this pandemic.




Are you interested in the benefits of holistic healing? Boundless Breath also offers guided mindfulness sessions that include:

  • Mindset and awareness check-ins
  • Mindful somatic movement to stretch and improve circulation
  • Breathing techniques to calm the nervous system
  • Guided meditation for mind-body healing, connection and grounding

Boundless Breath offers several options for personalized holistic healing programs in beautiful locations! Call us today at 727-458-5738 to learn more about our practices.

Dr. Heaven Marculis, OTD, OTR/L received her B.A. in Psychology with a concentration in science from the University of South Florida. She went on to receive both her Master of Occupational Therapy and Doctorate of Occupational Therapy from the University of St. Augustine for Health Sciences. Dr. Marculis specializes in Complementary & Alternative Medicine with a Reiki Master/Teacher certification and is the founder of Boundless Breath LLC.