Tips for Meditation During Times of Stress

Tips for Meditation During Times of Stress

One of the most important things we can do for ourselves in these difficult times is to sit and breathe – take a little bit of time every day to rest and relax and focus our minds. Meditation can be an incredible way to calm your mind and relax your body during periods of stress and uncertainty, so I've put together a few of my favorite tips for healthy, stress-relieving meditation.

Allow Yourself to Slow Down

As news and information is changing at such an overwhelming pace, remember to slow down and anchor yourself so as to not be swept away. Start by committing even as little as 5 minutes a day to relaxing your mind and calming your body through simple meditation.

Breathe Fully and Deeply

In times of uncertainty and stress, we often have a tendency to not breathe deeply through a full range of motion. Your breathing muscles must be as pliable as the rest of your body! Find a comfortable position and really pay attention to your core – feel it expand and contract fully with each breath.

Laser Focus

Tom often speaks about having "laser focus" both on the field and during times of stress. Recognize that all manner of thoughts will float through your mind like clouds floating across the sky. With laser focus, attend to the breath and sensations within your body. Do your best to really lock your focus in on your breathing, and keep your mind from wandering away from the present moment.

Mental Pliability

After attending to your breath and core for as long as you choose to meditate, begin to return to whichever tasks are at hand in your life.


These tasks may be the same as before you took a moment to slow down, but try to now approach them with a more calm and focused mindset. Do your best to let your meditation practice carry over into your daily approach to your work, training, parenting, and lifestyle as a whole. I'll leave you with a quote I love from Tom in his book, the TB12 Method: “Your body needs to stay pliable, but it’s good to keep your mind pliable too. The equivalent of nonpliable muscles is a brain that’s rigid in its opinions, or that believes what it wants to believe, or that’s unwilling to change, expand, or grow.”