Meditation:

Time: 5-25m

There are many types of meditation, but most have three elements in common:

• a quiet location; a specific, comfortable posture (sitting, lying down, walking)
• a focus of attention (sensations of the breath or body part, a specially chosen word or set of words, an object)
• an open attitude (letting distractions come and go naturally without judging them)

Guided Meditation:

• Tara Brach guided meditation for COVID-19 (12m)
• Guided meditations in Spanish and English

Meditation Apps:

• Waking Up Philosopher Sam Harris’s app focused on experiencing selflessness (offers for free for people in need)
• Liberate (free, by and for people of color)
• Headspace (more links to guided meditations at the bottom of the page for quick streaming on any device)

Evidence:

Evidence from NCCIH: Many studies have investigated meditation for different conditions, and there’s evidence that it may increase wellbeing, ease symptoms of anxiety and depression, help people with insomnia, reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis.