Mindfulness meditation involves focusing your attention on the present moment in a voluntary, conscious, non-judgmental way. This practice, which is easily integrated into daily life, produces beneficial effects against stress, anxiety and depression.
To practice mindfulness meditation, you must be willing to stop whatever you are doing right now. No distractions, no snacking, no cell phones, no screens and… as little noise as possible.
A mindfulness meditation session is a special moment when you have a meeting with yourself. You must therefore make a conscious decision to take a real break.
Ideally, this break can last about twenty minutes, but there is obviously no time limit for mindfulness meditation. It’s up to you to find the pace that’s right for you. It would be better meditate deeply for 10 minutes than spending an hour sitting without being able to concentrate.
1. Take care of your posture
In all meditation teachings, whether traditional or contemporary, it is recommended to pay attention to your posture. The posture of meditation includes two factors: the posture of the body and that of the mind.
At the body level, you can meditate sitting in a chair with your feet flat on the ground, your hands resting on your thighs, your shoulders open and your back straight. You can close eyes because it is easier if you are not used to it. At the level of the mind, do not seek to obtain an immediate result.
Meditation is not a relaxation session where you need to relax at all costs. Meditation is observing what is happening in us at the present moment. The psychiatrist Christophe André (see the video below) specifies that the “posture of the mind is a mixture of curiosity and benevolence”.
You can start by becoming aware of your breathing, of the movement of the air which enters and exits, of your chest and your belly which rise and fall …
2. Fix your attention on your breathing
When you inhale, just realize that the breath is there and let your body breathe the way it wants. Pay attention to your lungs expanding as they fill with air and contracting as you exhale. Continue in this manner to observe the movement of your breath for a few minutes.
The first few times you practice mindfulness meditation, you will find that you spend a lot of time in your thoughts rather than focusing on your breathing. It’s just a matter of refocusing. You can lose focus and bring your attention back several times in a matter of minutes.
With practice, you will be able to maintain your concentration longer. You will be less distracted by the thoughts and emotions that arise.
3. Become aware of the present moment
Then you can become aware of your body. What is going on in your feet, in your legs, in your belly, in your shoulders, in your face? Mentally connect to your body, sounds and noises around you. Meditation does not require absolute silence.
Don’t think too much, don’t think too much. On the contrary, let the thoughts slip away without hanging on to one of them. This is called mindfulness meditation.
This state is initially disturbing because it is unusual. Usually you are focused on one thought, one activity, one object. It is from there that you will become aware of all phenomena associated with this experience.
4. Practice mindfulness meditation in small steps
The benefit of mindfulness meditation is all the more obvious when it is practiced regularly. To continue your initiation, you can decide every morning to practice mindfulness meditation for 10 minutes. This will prevent you from rushing to your mobile phone to see the last messages you have received …
You can repeat the exercise several times during the day, in small steps: in public transport, when you are expecting something, or just before resuming your professional tasks …
You can also practice mindfulness mediation just before sleeping. Rather than falling asleep with projects, worries, sources of anxiety in your head, this will allow you to reconnect with yourself and probably … Find sleep in better conditions.
Read also:
Positive psychology: get closer to happiness …
Can you learn to see the glass half full?
10 science tips to be happy
Mindfulness meditation: 4 tips for success
6 keys to exercising your gratitude
