World Meditation Day: Feeling low? Here’s how to take care of mental health according to spiritual guru Ravi Shankar

World Meditation Day: In a world where “feeling low” and experiencing “anxiety attacks” have become common, meditation emerges as a solution for addressing various mental health issues. The United Nations General Assembly, with India as a co-sponsor, has declared December 21 as World Meditation Day.

This day coincides with the winter solstice, which holds cultural significance in India, marking an important time in agricultural traditions and astronomical observations. Spiritual guru Sri Sri Ravi Shankar delivers a keynote address at the inaugural session of the first-ever World Meditation Day at the United Nations headquarters in New York.

Shankar called meditation a “necessity” and not a “luxury”. “Today, meditation is not a luxury as it was thought, but it is a necessity. I would call it mental hygiene. Like you have dental hygiene, we have mental hygiene wherein meditation can help us to be more centred and away from aggression and depression,” he said.

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Stressing the mental health crisis, Shankar added, “The mental health crisis has taken a big toll on our population. On one side, our young population is undergoing such aggressive behaviour. On the other side, there is depression.”

He said that meditation helps us to be more centred, and it brings us sensitivity and sensibility at the same time.

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“The two important factors of any civilized society. We need to be sensitive towards ourselves, towards fellow being and also for the environment. Meditation makes us more conscious about our environment, and conscious about the feelings of people around us. It helps us to stay away from those antisocial activities which would harm oneself and others,” said the spiritual guru.

Here are some steps you can follow to meditate:

Sit comfortably: Sit upright in a relaxed position and close your eyes.

Breathe deeply: Focus on your breath, noticing how it feels as you inhale and exhale.

Scan your body: Pay attention to any sensations in your body, from your toes to the top of your head.

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Be aware of your thoughts: Observe any thoughts that arise. When your mind wanders, gently bring your focus back to your breath.

Open your eyes: When you feel ready, slowly open your eyes and return to the present moment.

Meditation encourages mindful awareness of thoughts and emotions, allowing individuals to detach from negative thinking patterns. It can help reduce the intensity of anxiety attacks by promoting a calm state of mind.

Meditative living

Eating: Focus on the experience of eating. Pay attention to the taste, texture, and smell of the food. Chew slowly and savour each bite. This practice brings awareness to the present moment and helps you cultivate gratitude for your meals.

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Take a walk with full awareness. Focus on the sensation of your feet touching the ground, the rhythm of your breathing, and the environment around you. Walking can be a form of moving meditation, helping you stay grounded and present. Staying close to nature helps positively in mental health.