In hospitals, mindfulness meditation is increasingly used for its benefits supported by multiple scientific studies. However, meditation still suffers from many misconceptions. Meditation, what is it exactly? And what can it bring us? We take stock.
3 min meditation: meditate while being active
Meditate wherever you want: while walking in the street or in a park, cooking, taking your shower, eating your meal or drinking your tea… The idea is to transform an act that we do without reflect in an act carried out “in full consciousness”, always more beneficial, in terms of relaxation but also of sensations.
In practice : it’s just a matter of being fully present to what you are doing, of centering yourself. Are you in the shower? Don’t fuss over your schedule for the day or the shopping list, forget everything, and awaken your senses to the drops of warm water on your skin, the scent and the texture of the foam: make it a sensory experience, putting your mind aside. Do you peel vegetables? Touch them, enjoy their contact, the smell that emanates from them when you cut them: like an attentive chef, think of nothing else and do things slowly, carefully, without letting your thoughts drift on to anything else than your gestures. At the table, instead of devouring, make the meal a ritual: smell, look, taste in small bites, use all your senses, appreciate the different flavors, textures and colors, let it melt, let your taste buds be delighted, in a state of plenitude but also of thanks for the one (or the one) who cooked (including if it is you!).
Meditation from 5 to 15 minutes: to take a break
Meditate in a quiet corner of your home, which you can arrange (zafu-type cushion, candle or incense stick, flower or image that inspires you), or, even better, in the middle of nature, the ideal way to fully reconnect to the elements. You can dim the light, put on a light soft and peaceful musical background (sounds of nature, birdsong, gongs…) but nothing is obligatory.
In practice : seated, find your comfortable position. You can close your eyes (even partially) or keep them open, as you wish. Start by taking 3 full, deep, abdominal breaths to relax the whole body. Then, without any particular thought or objective, let yourself “go into your bubble”: clear your mind, be present to the sensations and thoughts that may arise, but let them slip away like clouds in the sky. Breathe freely, without effort or constraint… and let yourself drift. You can, if you wish, immerse yourself in the contemplation of the spectacle that is offered to you (if you are outside) or of the image or object that you have chosen, which allows you to focus your attention to distance your thoughts. If one of them occurs, accept it (without feeling like a failure: it is difficult, especially at the beginning, not to be parasitized), then let it slip away… Do not have any precise objective, except that of being fully in touch with yourself.
>> To prepare you for sleep (if you meditate in the evening), you can lie down and put your mind on each area of your body (we call this the body scan), to feel the tensions and soothe them with your mind: you can thus start from the feet up. ‘in the head, once or several times.
Subscribe to the Top Santé Newsletter to receive the latest news for free
We wish to thank the writer of this article for this remarkable content
Meditation: 9 received ideas to sweep away before starting
Visit our social media profiles and also other related pageshttps://nimblespirit.com/related-pages/