First of all, here are the numbers you can call to receive emotional help in case you or your loved ones are feeling suicidal:
Talian Kasih 15999 (Whatsapp - 019 2615 999) 24/7

Befrienders  03 762 2929 (24/7) or email sam@befrienders.org.my.

Mitraline 04-642 9429 (Mon - Fri: 1pm - 6pm & 7pm - 9pm, Sat: 1pm - 6pm)

Mercy Malaysia 03 2935 9935 (9am-5pm daily) 

This time of uncertainty might be the best time to learn a new vital skill for staying sane in stressful situations - mindful breathing.

This practice has been linked to better health, lower anxiety, and greater resilience to stress.

It will allow you to discontinue vicious cycles of a disturbed mind, and get some clarity. Mindful breathing is anchoring during the storm. It will not make your bad feelings disappear, but it will help you not get swept away by them.

Practice it often so that you can use it when things get tough. The minimum amount in order to feel the effect is 15 minutes every day for a week. There more you do it - the more stress-resilient you will be.

Audio meditation here.

Here is how:

1. Please find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Try to keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.

2. Notice and invite your body to relax. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Do your best to relax any areas of tightness or tension. Breathe.

3. Tune into the rhythm of your breath. You can feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, but natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins. If you are not able to notice the breath in all areas of the body, that is OK. We are more connected to certain areas of the body than others, at different times of the day.

4. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It's very natural. Try to notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.

5. Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.

6. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then, if it is available, please offer yourself some appreciation for doing this practice today.

We hope this helps you!

The source and more information here.

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