Try this type of meditation to help you feel better when you are sick

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Nobody enjoys the sneezing, fever, and pain that come with colds and flu, but unfortunately once you get sick, all you can do is wait and see. Between tons of fluids and even more calm, you can try mindfulness meditation for mental and emotional relief.

As a bonus, meditation can help strengthen your immune system. This science is still tentative, but even the psychological implications are enough to make sick day meditations worth trying. Here are five different ways you can use meditation to help you feel less miserable.

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Take a deep breath

Meditation is as simple as breathing – or anything else that can help Calm your mind and focus your attention away from pain.

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Illustration for article titled Try These Types Of Meditation To Help You Feel Better When You Are Sick

All you need is a comfortable chair and a quiet space. Pediatrician Mark Bertin tells the New York Times How to use this simple focus to distract yourself from sniffing and sniffing:

Start with a few deep breaths and focus on the subtle physical movements that come with breathing. If your illness makes breathing itself a challenge, focus on getting your feet touching the floor or the back of your legs on the mattress. Continue to breathe naturally for a few minutes or focus on body sensations.

Visualize yourself in a better place

When was the last time you sat down and let your imagination run wild? For some of us it has been since middle or high school. Right now, between coughing and sneezing, is the perfect time to start.

Visualizing images gives you the opportunity to think beyond your current pain and create your own happy ending. For this exercise, you can close your eyes or keep your eyes open – whatever you prefer. Imagine how it would feel without pain. What would you do? How would you feel?

Illustration for article titled Try These Types Of Meditation To Help You Feel Better When You Are Sick

Don’t limit yourself to your everyday surroundings. If you want, imagine yourself on the beach with a cocktail in hand. Or maybe you see yourself gathered around family and friends during Thanksgiving.

You are only bound by your imagination. The goal is to create pleasant experiences in your head. It will help you overcome any ailments.

Scan your body

On a recent visit to the doctor, the nurse instructed me to write down where I felt the pain. My immediate reaction was to tell her everywhere. I had severe flu and couldn’t distinguish between subtle pain and excruciating pain.

With mindfulness, you can take deliberate steps to find the source of your pain. As the body is scanned, attention is drawn to every inch of your body.

Illustration for article titled Try These Types Of Meditation To Help You Feel Better When You Are Sick

You can lie in bed and gradually see every part of your body from head to toe. It is an opportunity for you to experience these feelings of tingling, tightness, and pressure.

After realizing the pain, you can either accept it for what it is or take steps to correct it, possibly through massage or gentle stretching. The choice is yours, but it all starts with scanning the body.

Repeat positive mantras

What you think is what you believe. So it can be one to say positive thoughts powerful meditation routine when you are sick.

Illustration for article titled Try These Types Of Meditation To Help You Feel Better When You Are Sick

Instead of sulking about how you are feeling now, you can focus your thoughts on how you want to feel in the future – happy, healthy, and full of energy.

Mantra meditation repeats positive sayings out loud or in your head. You will suppress those negative thoughts and earn some much-needed relaxation. Personal development coach and meditation expert Thomas Di Leva offers the following suggestion when choosing a mantra:

“Remember, it is best to choose an affirmation that you can relate to deeply. For example, instead of saying “I’m going to lose weight” choose “I’m going to lose 10 pounds in 3 months”. This will get your mind focused on what to do, when to do, and whatever to do. You have the power to do it. “

Listen carefully

When dealing with migraines, the last thing you want to do is listen … really everything. Instead, you probably want to lock yourself up in a dark room and bury your head under a pillow.

This is a viable option, but there is also something called mindful listening. It’s the chance to hear sounds that can actually calm you down.

If you sit quietly in your house and really listen, you might hear the buzz of the refrigerator, the ticking of a clock, or even water droplets hitting your sink.

You can do the same mindful listening exercise outside. Visit a park and listen to kids playing basketball, birds chirping in the distance, or a stranger slamming a car door.

Be present in the moment and listen to your surroundings. Serenity is just a tone away.

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