Practice holding in your mind two hard-to-reconcile truths: that on an ultimate level, things are illusory or empty, and on an immediate level, they are real, matter, and are loved.
When experiencing undesirable thoughts, first try to ’love the thoughts,’ and then endeavor to see yourself as a soul, which can help you extend that perspective to others.
Develop compassion not just for external suffering but also for your own mind, thoughts, and shame, recognizing that mindfulness itself can be a compassionate practice towards your internal experience.
If stuck in painful, self-centered ambition, engage in compassion practice by tuning into the suffering of others (e.g., doctors, nurses, sick, elderly) and wishing them freedom from fear, despair, or loneliness, including yourself.
During meditation, instead of subtly pushing away thoughts with aversion or disgust, cultivate curiosity about the content of your thoughts to allow for a more natural flow and less dualistic experience.
By engaging with your thoughts curiously, especially shame-based ones, you can lighten the load and foster a sense of humor about your own situation, leading to less defensiveness and more openness.
If self-interest arises in your mind during difficult times, welcome it as part of being a human being, giving yourself permission not to judge such thoughts as ugly.
Put meditation into action during quarantine by staying conscious and alert while performing daily tasks like cleaning, talking to others, being a therapist, or watching non-news TV, to prevent the mind from dwelling in worry.
Treat the current uncertain, in-between time as a ‘retreat time’ by focusing on present tasks like cooking, cleaning, reading, or meditating, as the future will reveal itself soon enough.
When thoughts are circling and interfering with present tasks rather than leading to productive action, apply the rigor of meditation to pull yourself back into the present moment.
Recognize that the routines and rituals of daily life in quarantine (like sweeping, washing, making food) are present moment reminders, and open yourself to them instead of blowing past them.
Reorient yourself around your identity and the world’s meaning by accessing a ‘going on retreat’ feeling, which helps accommodate to weird, limbo realities.
To stop worrying, consider the worst thing that could ever happen and realize you would likely survive, a technique used to reduce anxiety.
Recognize that frontline workers are experiencing significant trauma and collectively commit to supporting them in the future, ensuring society does not neglect their needs after the crisis.
If you run a company or work in HR, buy bulk subscriptions to the 10% Happier app for your teams at 10percent.com/work to provide meditation resources.