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.