Meditation seems to be within everyone’s grasp: books, apps, podcasts and online courses are flourishing around the practice. It’s never been so popular. But getting started in mindfulness isn’t so easy. Here’s a closer look at 3 exercises for a simple start to meditation, with Nicolas Bassan, co-founder of Open Mind Innovation, psychologist and meditation group instructor.
Meditation : a practice devoid of intention
Meditation is first and foremost an ancestral spiritual practice present in many religions such as Buddhism, Taoism, Islam and Christianity.
It is also practiced in a secular way via so-called “mindfulness meditation “. Concretely ? It involves ” bringing your attention voluntarily, non-judgmentally and benevolently to the present moment”, as Jon Kabat-Zinn (professor emeritus of medicine who founded and directs the Stress Reduction Clinic and the Center for Mindfulness in Medicine at Massachusetts Medical University) defines it in his book.
Through a variety of exercises that enable us to train our attention and accept our emotions and thoughts, meditation does us good. We learn to live fully in the present moment. We refocus on ourselves, gradually freeing ourselves from automatisms, developing our attentional capacities, regulating our emotions and thereby reducing stress. But above all, mindfulness mediation must be a practice devoid of intention. In other words, the less we expect, the more we get. That’s the paradox and the beauty of this practice.
Meditation : how to practice
Meditation, like any other practice, requires practice. And it’s by practicing regularly that you can reap the benefits of meditation. Just 10 minutes a day is enough.
Before you start :
- You need a ritual. Choose a place and time of day that suits you best. This will make it easier for you to stick to it.
- Then define the duration of your session.
- Focus on yourself, and take stock of your current state: what’s going on in your head ? How am I feeling? Am I moved or angry?
Depending on the time of day, continue this observation, as it will be very useful for the rest of the day.
Ready to go? Let’s get started!
Go to Body Scan
Meditation practice often begins with a Body Scan. This literally means “scanning the body” with our attention. How ? By progressively scanning each part of your body, taking care to feel the associated sensations.
This exercise can be performed in any position, for between five and forty minutes. It all depends on how precise you want your scan to be, and how much time you spend on each part of your body. It’s a very useful exercise to start stabilizing your attention and refocusing on yourself.
Go to STOP
A second very short method is STOP. It involves taking a break from your daily routine. Get out of the ” automatic mode ” into which your mind rushes.
It’s a great way to step back and take a breather, both literally and figuratively.
STOP stands for :
S: Stop your activity : leave the activity in progress for a few moments and start paying attention to yourself (1 min.).
T: Take deep breath : focus on your breathing (1 min).
O: Observe : observe your sensations, emotions and thoughts (1 min) and distance yourself from the current situation.
P: Proceed : return to your initial activity.
Practice this exercise whenever you feel like it and have a few minutes to spare. You’ll gain more freedom of mind every day.
An informal practice
The last exercise is very simple, and is called informal . It consists of carrying out an everyday activity with mindfulness. Start with short practices, lasting just a few minutes. Bring your attention to your bodily sensations and feelings: if you’re eating, focus on the taste, the texture, the way the food makes you feel…
Going for a walk in the woods ? What smells intoxicate you, what’s the view in front of you, what’s the light like, what do you hear…
This practice stems from the Vittoz method – a collection of useful and educational mindfulness exercises – developed in Europe over a century ago but still little known!
Meditation : sessions at your own pace
It’s often said that the mind wanders during practice! It can be very frustrating when we find it hard to focus on something as simple as our breathing, for example. Over time, however, these ramblings diminish. It’s a normal and necessary phenomenon for the mind to function properly. A session during which you find it difficult to be present can be very beneficial.
Finally, keep in mind that there is no such thing as a “successful ” session. Even if your mind has wandered a lot! It may simply be that you’re having distracting thoughts at that very moment. It’s nothing more than that. In a word : don’t look for performance ; live your sessions at your own pace.
