Meditation for self-isolation: overcoming coronavirus fear with compassion

Meditation expert recommends compassion meditation as a way to tackle Coronavirus linked fear and anxiety. Use compassion to support wellbeing during social-isolation.

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Meditation to support self-isolation, generate wellbeing through compassion.

Follow this link if you’re looking for the online compassion meditation or other relevant resources. However, read on for more information about why compassion is essential at this difficult time.

Humans have all the necessary tools to overcome challenges, that’s self-evident from looking at our history. Not that we should underestimate the threat from Coronavirus, we must take appropriate precautions. But excessive stress and anxiety will not help us deal with difficult situations. In fact, fear is likely to undermine our ability to make good choices and may weaken our mental and physical health.

A growing body of scientific evidence supports claims that pro-social behaviours such as kindness and compassion are linked to reduced suffering. Compassion is an enduring quality present in almost all societies. Traditional meditation practices, particularly in Buddhism, are built on the foundations of kindness and compassion. This suggests that one of the worst things we can do in a time of threat is to turn inwards, to ignore the needs of others, the bigger picture.

As support for people self-isolating or anxious about the current situation, I’ve recorded a simple compassion meditation. It’s one I teach regularly and is based on a well known, traditional practice. It has been secularised so is suitable for almost everyone. It contains two of the cognitive elements central to successful meditation methods, compassion and a non-dual view. Put simply, it increases compassionate feelings for self and others.

We will be posting more free resources during these difficult times, contribute your comments below or send any questions to us here. Feel free to share our resources with anyone who is likely to benefit from them. People who feel alone, vulnerable or are self-isolating may find this kind of meditation particularly beneficial.

How to cope with Coronavirus, fear, you and meditation

Sustained fear and anxiety is the enemy. Use meditation to cope with Coronavirus

Fear, meditation and Coronavirus
Fear is the enemy, how to cope with Coronavirus

From time to time, we are faced with challenges and threats. These can become significant problems to deal with if we get them out of proportion. However, when the danger is global, like climate change or the Covid-19, virus it’s hard to maintain an even keel. Everywhere you look, you will find references to the danger from Coronavirus, even here in Britain where there are (at the time of writing) a relatively small number of cases. The first point to make is that when we are frightened, we make bad decisions, our perspectives become distorted. I don’t suggest that blind optimism is the answer to fear, just pretending that bad things don’t happen. But thousands of years of human experience have shown that brain training systems such as meditation offer great practical help in times of crisis.

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My experience as a meditation teacher and scientist converge when it comes to fear. The evidence from cognitive psychology and neuroscience is that sustained periods of fear or stress harm the brain and the body. When we worry or experience stress, our body produces chemicals such as cortisol that help us deal with a short term crisis. When fear or anxiety is prolonged, the effect of these chemicals becomes harmful. There is a considerable body of evidence that supports this basic idea. So when we enter a period of ‘global panic’, how can we establish an appropriate response?

I (and many of the people I taught) came to meditation because of problems with fear and stress. Over the years, I have experienced and seen how compassion-based meditation balances our perception of self and other (intrinsic and extrinsic neural networks)—allowing us to respond to real-life problems in a balanced and sustainable way. Threats to our health are always going to be present; they become more significant as we get older. But building compassion for ourselves and others is one of the most reliable methods for keeping things in perspective. Compassion meditation isn’t merely wishing away stress, it’s a tool to reconfigure our way of understanding the world. So that fear is kept proportionate to risk.

“The most useful health practice I have experienced over my lifetime is the compassionate view. That when I encounter any situation likely to provoke fear, I make the silent wish that no being may suffer; me, you, everybody. It has protected me from anxiety and stress for decades.”

Stephen Gene Morris