Meditation and Writing

Those of you who have followed my blog long enough know that I like to periodically spend time talking about mental health. As someone with depression and anxiety, it’s important for me to find ways to relax my mind so I can heal and also focus on my writing. Most people also know that I suck at self care, and it’s something I’m trying very hard to learn.

Recently, I started attending group therapy that focuses on the mind, body, and soul. I always thought I was awful at meditation (I still struggle with it), but the more I work at it, the more I realize how much it calms me. Sometimes I use my own writing as a form of meditation, typing out a stream of consciousness without any concerns about my language or where I’m going with it. I do that when I talk about my dreams, or if I’m having an episode where I just really need to get my emotions out. I generally call that my angry poetry phase.

But I digress.

Meditation is a habit that I think we can all benefit from, so I’d like to share a few things I’ve learned, and other kinds of meditation I do to ease my stress/anxiety.

Deep Breathing

This is probably one of the best and easiest ones to start out with. Whenever I get worked up (or wake up from nightmares like I did last night), I try to focus on deep breathing. Sit in a relaxed position and breathe in through your nose and out through your mouth. You want to focus on making your belly feel soft. My guide suggests that you whisper “soft” when you breathe in, and “belly” when you breathe out. Try to do this for awhile. Even 5 minutes of deep breathing meditation can really help. It certainly helps me get through a bad work day.

Here’s a guided meditation that can help.

Music and Mindfulness 

Once you have the breathing down, try to be mindful of your body. I like to put on soft music, usually water mixed with song or music that focuses on peaceful sleep. There are also a ton of apps on your phone that you can download that have guided meditation or songs. The app Calm is a great example.

Lie down (or sit) in a comfortable position and turn on the music. Then focus on feeling each part of your body. Your arms, your legs, your fingers and toes, your head. Loosen each muscle one at a time and focus on your breathing and relaxing your body. Guided meditation can help you focus. Make sure you think about your body and don’t let your mind wander (easier said than done for us writers). If it does wander, that’s okay. Just pull it back into the moment.

Only have a few minutes? Try a quick 5 minute meditation for things like anxiety.

Imagery Meditation 

One of my favorite forms of meditation is something I didn’t exactly realize I was doing until I talked with my therapist. Imagery meditation is essentially when you create an image in your head and focus on that. It could be imagining light coming down and wrapping around you. It could be picturing water or waves crashing against rocks. Maybe you see yourself on a beach or in a forest. Or, in my case, I imagine a garden that only I can enter. Focusing on each detail gives your mind something else to think about other than stresses or anything else that’s bothering you.

Here’s a guided video for example.

Animal Meditation

Okay, so this might be something that I made up, but I think animal lovers can understand where I’m coming from. There are moments when I pet my birds or preen them where all my stress just goes away. The same thing happens when Aladdin, my sun conure, sleeps on my chest. I can feel his breath and his little heartbeat and it calms me. I find myself relaxing and focusing on them and their happiness, and it makes me happy in return. Imagine doing that with a dog or a cat. I bet you wouldn’t mind spending 10 or 15 minutes doting on them.

So what does this have to do with writing? Well, often a more peaceful mind helps with my writing. The ideas flow more freely without bundles of anxiety and depression distracting me or clouding my brain. I’ve been playing meditative musical tracks while writing, and I can feel my anxiety go down while I work.

Writing can also act as a prelude to meditation. If you’re upset or filled with a bunch of emotion, write it out. Say everything you’d want to say without fear that someone is going to read it and judge you. Doing so can help you clear your mind and make you feel freer. It opens you up to meditation and writing your story.

To be honest, I usually find myself relaxing so much with the guided meditation, that I just fall asleep. As someone who struggles with sleep, I’m not going to complain about that. I’m quite new and rusty with it, but meditation has already started to help with my depression. I hope it helps you as well.

If you have any meditative practices you’d like to share, post them below!

Self-Care for Writers

It seems fitting that I’m writing about self care after having to take time off of work due to a migraine. This is also why my post is coming out on a Wednesday. Normally I would have fought through it, kept working, and made it worse. The fact that I was going to write this post made me rethink my decision because, truthfully, if I’m going to tell you how to take care of yourselves, I need to listen to my own advice.

I’ve covered some of this in other posts, but I wanted to create a comprehensive list for anyone who feels burnt out or needs some support in regards to taking care of themselves. Many writers don’t know what kind of self care they should do when they feel low or if they need self care at all. Here are a few warning signs to start off.

  • Anxiety/depression
  • Exhaustion
  • Lack of desire to write or writer’s block
  • Irritability
  • Self-doubt or feeling hopeless
  • Overwhelmed

Some are you going to say, “Well, Erin, I feel this all the time!” I understand. I feel a lot of this as well, but when it’s starting to affect your everyday life, you need to step back and take care of yourselves so you can stay healthy. A healthy mind and body will lead to better writing.

  • Take a break/ Do something you love: If you’re feeling low and the depression is creeping in, try to take a break and do something you love. Even if you think it’s just “wasting time,” it’s not if it makes you happy. Play video games. Read a book. Go to a pet store and play with some critters. Host a movie night. Watch youtube videos. Or sleep! Basically do anything except write if writing itself is causing so much stress. Contrary to what others say, you don’t have to write everyday.
  • Sleep: Writers are pretty bad about getting enough sleep. Either we stay up too late or get up too early trying to get those words out. Consider adjusting your sleeping schedule so you’re getting more rest both for your brain and body. You’ll find you’ll become more productive and feel better.
  • Get off social media: If you’re struggling with self-doubt or comparing yourself to others, get off Twitter, Facebook, Instagram, Pintrest, etc. Shut technology down for a day and focus on you. Studies say that people often become more depressed after seeing all the accomplishments or exciting adventures their peers talk about on facebook. I know when I’m feeling overwhelmed, shutting down technology is my best route to recovery. It’ll still be there when you log on the next day.
  • Shower/Take a bath: If you’re stuck with writing, take a shower. Some of my best ideas come out there. And if you just want to get away from ideas and relax, take a shower or a bath for your body’s sake. I love how the water pounds across my ears and silences the world. For a moment, I just feel safe and like the world doesn’t need me. I’m doing this for me.
  • Take time for yourself: Make sure you’re taking enough time to rest and relax. If all you’re doing is overworking yourself to get that book done or meet social media standards, you’re going to burn out very quickly. Take time, again, to do something you love, or take care of yourself. Even setting aside a half hour a day to watch a favorite show or sit under happy lights is a great way to decompress.
  • Chores: This may seem like a strange thing to add in here if you’re stressed, but sometimes getting chores done helps me unwind. Cleaning, paying pills, making medical appointments, going shopping, etc.. Sure, it might be boring or frustrating at the time, but by the end of the day, you’ll have accomplished so much. Last Sunday I managed to get a bunch of chores done and that cleared my mind up to write for a little while.
  • Therapy: If you’re struggling with crippling self-doubt, depression, anxiety, or suicidal thoughts, consider talking with a therapist. I see one regularly to help me keep my head on straight. People will say, “Oh, others have it worse” but whatever you’re going through is valid. If something is making you upset or hurting your quality of life, then it’s important to get that treated. Seeking out therapy is not a weakness. It shows strength.
  • Listen to your body: If you’re getting sick a lot, or you just don’t feel well, listen to your body. It may be telling you that it’s time to slow down. We only have one body and one brain. If either goes out on us, we’re in trouble. So take care of yourselves. If you’d tell someone else to go to a doctor, take off of work, or rest if they feel like you do, then please take your own advice.
  • Support team: Build a support team so that, when you’re struggling, you know who you can turn to. Maybe you just need someone to listen to you as you struggle through your writing ideas. Maybe you need a hug or a reminder that you’re enough. Either way, reach out when you need support. You don’t have to go this alone. That’s what’s both so important and wonderful about having a writing community.
  • Write your feelings: We may all get writer’s block, but I guarantee we can all write about how we’re feeling. No one else has to see it or know that you’re writing it. Create angry poetry, construct short stories, write a blog post…do whatever feels right to help you acknowledge your emotions and work through them.
  • Hydrate: When we get wrapped up in writing, it’s easy to forget some basic needs like drinking water. And sometimes we can forget that tea is a diuretic. So make sure you’re hydrating your body (even if it does mean a lot of pee breaks away from your computer).

These are just a few tips to keep in mind when things feel rough. I’m sure you all have your own self-care methods, so feel free to share them below!

Just remember, you matter, what you feel is valid, and you are worthy of self care.