Mindfulness meditation: 4 exercises to learn

The mindfulness ( "  mindfulness  ") is simply to pay attention to the present moment voluntarily and without judgment. This ability has notably been associated with beneficial effects against stress, anxiety and depression.

Mindfulness is part of everyday life, but you will be better able to do it if you practice it more formally through exercises.

Here are some simple exercises to get started with this practice:

Pay attention to your breathing

Choose a time when you have 10 minutes and find a quiet place to sit comfortably. Pay attention to your breathing as you breathe. mindfulness training

Notice the sensation at the tip of the nose as the air enters your body. Continue to breathe normally. Notice the expansion of your lungs as they fill with air and their contraction with exhalation. Continue in this way to observe the movement of your breathing for 10 minutes.

The first few times you practice, you may find that you spend a lot of time wasting your thoughts rather than focusing on your breathing. It is simply a matter of noticing these inner distractions and refocusing. You may well lose focus and bring back your many attention in minutes. With practice, you will likely find that you maintain your focus longer and are less distracted by the thoughts and emotions that arise.

Observe your thoughts

It is about taking an observer position of the thoughts that arise and disappear in his mind.

Mindfulness of thoughts is different from the normal way of reacting or being caught by their gear. It is simply a matter of observing the thoughts and images that pass. When you happen to be taken by the thoughts themselves, it is simply a matter of taking note that we have thought. If your thoughts consisted of a negative monologue (catastrophism or blame), it is enough to note it.

By doing this, you are present again and can choose to quietly withdraw from these thoughts and continue to observe. meditation and mindfulness

This exercise reinforces the experience that thoughts are just fleeting mental formations that come and go, that there is no need to join, and that one has the ability to control one's mind.

Observe your emotions

Like thoughts, emotions come and go. While for many, it may be more difficult to observe emotions than thoughts without being captured by them, a facilitating strategy may be to name them, which can lead to expanding one's vocabulary and ability to distinguish the different types. of emotions. Better identifying emotions is an ability that promotes better resolution of different situations.

Pay attention to the sensations of the present moment

Taking a walk, taking a shower, having a snack ... are all opportunities for mindfulness. It is a question of paying attention to the varied sensations and perceptions of the experience, of becoming aware of the wandering spirit then of refocusing one's attention on the sensations and perceptions of the present moment.

 

All about the benefits of meditation

Meditation is a spiritual practice of oriental origin. It is a question of relaxing one's mind to reach a state of increased attention. It is often recommended against stress. What are its main principles? Where is she from ? How to practice it? We take stock. 

What is the origin of meditation?

From the Latin meditatio meaning “preparation” or “reflection”, meditation designates an ancestral spiritual practice of oriental origin. In the Buddhist tradition, it is intended to promote clairvoyance to transform our relationship to the world.

In France, the practice of meditation gradually settled in the years 1950-1960 thanks to a renewed interest in spiritual approaches of oriental origin. The scientific study of the health benefits of meditation began late at the end of the 20th century and at the beginning of the 21st.

All about the benefits of meditation

Meditation is a spiritual practice of oriental origin. It is a question of relaxing one's mind to reach a state of increased attention. It is often recommended against stress. What are its main principles? Where is she from ? How to practice it? We take stock.

What is the origin of meditation?

From the Latin meditatio meaning “preparation” or “reflection”, meditation designates an ancestral spiritual practice of oriental origin. In the Buddhist tradition, it is intended to promote clairvoyance to transform our relationship to the world.

In France, the practice of meditation gradually settled in the years 1950-1960 thanks to a renewed interest in spiritual approaches of oriental origin. The scientific study of the health benefits of meditation began late at the end of the 20th century and at the beginning of the 21st.

What is meditation?

According to the principle of meditation, breaks in the mind are necessary for a person's mental and physical health. The mind, too often (pre) occupied by situations, emotions, memories, no longer has the time to digest information and develop its sense of attention . However, this attention is necessary to manage problems, anxiety, and develop a greater presence here and in oneself. 

The person wishing to meditate concentrates on an object, a sound, or anything else that allows him to sufficiently capture his attention so as not to be distracted by thoughts. The goal is to get some letting go where you accept to see your emotions pass by without having a hold on them . This would allow you to discover its true nature. 

Mindfulness Meditation or Mindfulness

It is used in medicine, in particular in psychiatry or in stress reduction workshops. It makes it possible to obtain a stabilization of thought by paying deliberate and non-judgmental attention to the present moment and to all that surrounds us, outside (sounds) as inside (parasitic thoughts). It has been codified and has been the subject of much medical research. 

How does a meditation session take place?

Meditation, in groups or alone, is practiced in much the same way. The mind must keep its attention on something specific to avoid vagrancy . The most common technique is to focus on breathing in the lotus position. It also partly depends on the type of meditation chosen. 

To meditate by yourself at home, you just have to settle in a quiet room, in an adapted posture, close your eyes and relax. Then, you can choose to fix your attention on an image, visualize each part of your body starting from the feet or even focus your meditation on your breathing.

The idea is to give your mind time to rest. With practice, you will be able to recharge your batteries better and manage problems throughout your day. 

Mindfulness meditation or mindfulness meditation takes place, for example, on an eight-week cycle with two to three hours of group instruction per week. The goal is to focus your attention on your body to let the emotions come to you without being “carried” by them.

The exercise allows you to sit calmly and let yourself be guided by your breath until you take a distance and accept it. The sessions are followed by a debriefing to let the students give an opinion on the difficulty of the exercise. The meditation master can give some advice or suggest exercises that are easy to reproduce at home. After about two months, the students have acquired the basics of meditation, which are necessary to practice it alone. workshops perth

Thereafter, it is recommended to attend a week-long internship. The teaching is more advanced, the exercises longer, and sometimes spring painful emotions to digest. Finally, once a year, you can allow yourself a few days of meditative retreat to take stock and recharge your batteries.