From Stephanie Prima: Free Mindfulness and Qigong Training for COVID-19

Posted March 31, 2020 at 5:30 am by

Stephanie Prima - Contributed photo

In this time of COVID-19 we’ve all received tons of emails from busi­ness­es offer­ing ‘tips’ to man­age the cri­sis that are sales pitch­es in dis­guise. But there is very lit­tle on how to deal with the anx­i­ety that comes with dai­ly changes and restric­tions. As a gift to our beloved com­mu­ni­ty, I have put togeth­er an exten­sive list of mind­ful­ness prac­tices and a 50-minute Qigong prac­tice to help you man­age this stress – no sales pitch, no strings attached.

With social iso­la­tion and news of COVID-19 chang­ing dai­ly, it may seem like our lives has been put on hold and we have no con­trol over our dai­ly lives. While we can’t con­trol the virus spread and man­dates, we DO have con­trol over our­selves and how we respond to the dai­ly changes. Besides what the CDC rec­om­mends to pro­tect our­selves and our loved ones, there are MANY things we can do to low­er the anx­i­ety and take back our sense of per­son­al con­trol and well-being.

Feel­ing bet­ter with­in our­selves is espe­cial­ly crit­i­cal at this time, because chron­ic anx­i­ety is stress, and chron­ic stress with­out some sort of healthy out­let and bal­ance will com­pro­mise the immune sys­tem – just what none of us needs right now. Chron­ic stress can affect all of our phys­i­cal, emo­tion­al, spir­i­tu­al, and ener­getic sys­tems, lead­ing to fatigue, insom­nia, headaches, diges­tive prob­lems, and depression.

I am so grate­ful to live in a com­mu­ni­ty where peo­ple are man­ag­ing this cri­sis with resilien­cy, com­pas­sion, and gen­eros­i­ty toward all our com­mu­ni­ty mem­bers. And I’m grate­ful to all those essen­tial work­ers who are on the line for the ben­e­fit of all.

While I can no longer teach in-per­son class­es, I would like to offer what I can for the ben­e­fit of the com­mu­ni­ty. So I share with you some help­ful mind­ful­ness and Qigong tac­tics to reduce anx­i­ety and boost the immune sys­tem on sev­er­al fronts. All are sim­ple and doable by pret­ty much everyone.

The 50-minute Qigong sequence can be done in very lit­tle space home – you only need enough room to extend your arms. There is no pri­or expe­ri­ence need­ed, no spe­cial equip­ment or cloth­ing; just wear flat com­fort­able shoes and cloth­ing. The exer­cis­es I’ve cho­sen are spe­cif­ic to reduce anx­i­ety and improve the immune sys­tem. They are easy to do even for begin­ners, and can be done in a seat­ed posi­tion if necessary.

If you’re not famil­iar with Qigong, it’s an ancient Chi­nese prac­tice, born out of Tra­di­tion­al Chi­nese Med­i­cine. Through all these cen­turies, it has been proven as a ter­rif­ic self-help tool. Indeed, mod­ern sci­en­tif­ic stud­ies are now back­ing up what Qigong prac­ti­tion­ers have always known – it works on many lev­els. Even doc­tors and nurs­es in hos­pi­tals in Wuhan are lead­ing quar­an­tined patients through Qigong exercises.

You can access my exten­sive list of immune-pro­tec­tive tac­tics and Qigong to help your­self here: I hope you find tools that appeal to you, and most impor­tant­ly, encour­age you to just DO some­thing, even if it’s just one thing. Take back con­trol of your inner land­scape. Qigong will help you do that. Even those who say they can’t med­i­tate because of the ‘mon­key mind’ can prac­tice Qigong to qui­et the mind, bring the stress ener­gy down, and sleep bet­ter. If you have any ques­tions please feel free to email me, Stephanie Pri­ma,

Last­ly, I would like to share this Prayer for a Pan­dem­ic, writ­ten by Jeanne Rikkers:

‘May we who are mere­ly inconvenienced,
Remem­ber those whose lives are at stake. 

May we who have no risk factors,
Remem­ber the most vulnerable.

May we who have the lux­u­ry of work­ing from home,
Remem­ber those who must choose between pre­serv­ing their health or mak­ing their rent.

May we who have flex­i­bil­i­ty to care for our chil­dren when their schools close,
Remem­ber those who have no options.

May we who have to can­cel our trips
Remem­ber those who have no safe place to go.

May we who are los­ing our mar­gin mon­ey in the tumult of the eco­nom­ic market,
Remem­ber those who have no mar­gin at all.

May we who set­tle in for a quar­an­tine at home,
Remem­ber those who have no home.

As feat grips our country,
Let us choose LOVE.

Dur­ing this time when we can­not phys­i­cal­ly wrap our arms around each other,
Let us yet find ways to be the lov­ing embrace to our neighbors.’

No doubt, we are head­ed for fur­ther eco­nom­ic upheaval. But in this time of COVID-19, I see oppor­tu­ni­ty to learn. It is my hope that as we rebuild, we will remem­ber these times of how we worked togeth­er for the ben­e­fit of all. It is my hope that we rebuild as a car­ing com­mu­ni­ty, state, coun­try, and glob­al force to cre­ate a new econ­o­my that includes com­pas­sion, dig­ni­ty, and jus­tice for the earth and all sen­tient beings.

Yours in Qi,

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One comment...

  1. Fab­u­lous! thank you for your cen­tered gen­eros­i­ty, and bring­ing it to all so we can then focus on good, well being, and radi­ate it out expo­nen­tial­ly. The poem is pro­found; thank you Pam Fry

    Comment by Pamella C Fry on March 31, 2020 at 2:24 pm

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