How to meditate: everything you need to know
A veritable social phenomenon, meditation is a must for overcoming our malaise How does it work? What are its benefits?
To begin with, virtually all forms of meditation have a common basis: sitting still, eyes closed, back straight, focusing on breathing and physical sensations (contact with the ground, etc.). It's an attitude that's both passive (no gestures required) and active (maintaining attention).
It can be accompanied by concentration exercises, or by following one's thoughts with detachment, without identifying with them (in zazen in particular). It can also be practised on a daily basis, as in mindfulness meditation, which involves paying attention to everything we do and everything around us.
What is meditation good for? Its benefits
Psychological benefits of meditation
At the psychological level, regular meditation practice has recognized effects on stress, anxiety and their corollaries (nervous breakdowns, burn-out, etc.). It also has a positive influence on attention span, concentration and memory.
If practised intensively (and accompanied by specific concentration techniques), it can even provoke the development of certain targeted brain areas.
Physical benefits of meditation
On a physical level, meditation can have positive effects on hypertension, insomnia, pain sensitivity and fatigue. It has also been shown to improve cardiovascular and muscular function, stimulate self-regulatory responses and alleviate the effects of heavy treatments such as chemotherapy.
By taking a break from the flood of thoughts, preoccupations, projects and other cogitations, we relieve both the mind and the body. We all know the impact the psyche can have on the body. The slightest emotion has an impact on internal chemistry, and so-called psychosomatic illnesses are the direct consequence of psychological disorders.
Long before meditation was even mentioned, doctors were already saying that a patient's morale could have a definite influence on the evolution of a cancer. It's hardly surprising, then, that the momentary cessation of cerebral agitation can have such effects on both body and mind.
That said, on a physical level, most of these effects are linked to stress relief. Doctors who use meditation insist that, while it can bring a real sense of well-being to patients suffering from serious illnesses, it is not a substitute for medical treatment.
On the other hand, as there is no postural readjustment (meditation is immobile), there is no rectification of vertebral positioning, for example. This has a direct impact on the organ or function associated with each vertebra. Meditation will therefore have no regulatory effect on dysfunctions (and there are many) linked to this malpositioning, which can be very subtle and invisible on the radions.
On the psychic level, meditation is presented as a particularly effective tool for relieving most of our ailments, and even, in the most advanced forms, as a path to inner liberation.
What is meditation and how to meditate?
From discovery to the experience of wholeness, there's a whole path for everyone to follow at their own pace. To fully experience meditation, we must first accept that it hasn't always been part of our lives, and that we need to tame it little by little and make room for it.
Knowing how to listen to ourselves and respect our own limits, and understanding the stages and fundamental laws of meditation, is also essential if we are to commit ourselves in the right way to this path of awakening and inner transformation.
Meditation is like a tree planted in the ground: it grows progressively and becomes a little stronger every day.
It's up to you to gradually create this space in your life, giving it all the best conditions for it to appear, grow, blossom and offer its wonderful fruits.
If meditation doesn't seem natural and accessible to you, you'll discover how, little by little, through regular practice and the acquisition of a rhythm, meditation can no longer seem an arduous and restrictive exercise, but can become a natural part of your life and, just like breathing or bathing, become a fundamental need, a matter of course, a joy, a simple and intense happiness, that of going to meet your soul.
Step by step through all the stages of meditation, and discover the art of settling on the Mother, putting everything down, finding the right posture, breathing, entering into silence and inner calm, observing the worlds within you and gradually touching the core of your being, until you reach peace, serenity and harmony...
By accepting the stages, by remaining observant, without judging yourself, without tensing up about your difficulties, by having this benevolent gaze, little by little a rhythm will take place, new perceptions will be able to visit you and you'll be able to let yourself be filled with the light of this new space of communion within you.
Once your intention is clear, create a space for yourself in matter and in time: find your meditation spot, make it your own, furnish it with love, define for yourself a space-time, a rendezvous with your inner self that you don't want to miss, like an essential moment of your day.
In this way, a rhythm can emerge, a world can be created in your world. It's like welcoming a new child, you have to give it time and space. Give your inner self a part of your life so that, in communion with you, it can guide and direct it with love towards wisdom and fulfillment.
How to enter meditation? Basic rules
1) Learn to sit on the ground
The first step in meditation is to become deeply aware of our relationship with the earth. Sitting on it in the meditation posture is a way of deepening this relationship, making it alive and clear.
2) Find the right posture
Meditation is not torture or gymnastics. The best posture is the one that suits you, the one in which you feel most comfortable.
However, there are a few rules to follow:
You need to be seated, as this posture allows you to be alert and awake. What's more, it's important that the sacrum and coccyx, which carry the memory of who you are, are in contact with Mother Earth.
The back needs to be straight, but without strain or tension. When the posture is right, the back is naturally straight, without effort. A straight back brings the presence of dignity, promotes awakening and connects man to the energy of the sun.
If you sit on a chair, you'll need to place yourself on the edge to find the right balance, so that the back enters straightness without effort.
If you sit on the floor, you'll need to raise your body slightly so that the back enters straightness naturally.
The secret of the right posture lies not in the posture itself, but rather in the inner attitude and awareness. It's important to sit on the ground with gentleness, love, respect and awareness. The more your consciousness is awakened, the more you'll find the right posture.
3) Remaining in immobility
Remaining in immobility is difficult; it requires training, and we are not trained.
If you manage to remain in perfect immobility of your body for 20 minutes, in an upright posture, by placing what comes towards you on the ground, i.e. all the tensions in your body, all the thoughts, all the feelings, all the states of mind, all the forces inside you that are disturbing you, everything will become clear to you, your body will disappear.
You'll have the experience of differentiating between body and non-body, the invisible subtle part of your being: the precious. Then silence will appear.
What should I think about during meditation?
Learning to control your thoughts can be more difficult than you thought!
Only silence can bring you closer to the source.
You must be calm, silent inside, you must take care of the source.
Your breathing is filled with gentleness.
You enter into stillness, silence, calm.
Deep calm is a state that can be found in all of life's circumstances, but to begin with, it's a good idea to develop it through the meditation posture, resting on the ground.
If you have trouble with thoughts, perhaps start this meditation exercise with guided meditations where you can concentrate on the spoken word.
The other solution is to concentrate on your breathing.
How to meditate for the first time
I propose to let yourself be inspired by this essence of meditation:
With great gentleness, consciously place the weight of your body on the ground that supports you. Become aware: the earth supports you, the earth surrounds you and takes care of you, the earth cleans you, it absorbs all your tensions. In it you find sure and good support.
Relax. The earth takes on all your tensions, all your illnesses, all your tensions. Enter deep calm. Enter sacred stillness. Awaken your thoughts, awaken all your senses in the omnipresent silence.
Just as the earth carries you into the Light, into goodness, everything that comes to you from nature nourishes you and builds you. You can feel the goodness through the earth that carries you and awakens you.
Likewise, through the omnipresent silence which carries all sounds, all words, all thoughts, all noises and all music, you can feel and perceive the presence of the Light, which wants to envelop you, caress you, which wants to touch you and awaken you into something bigger than yourself, something that can nourish you, something that can envelop you and give you strength and courage and reveal to you who you are in life.
A sacred space, a pure and virgin space, an inviolate space within, a space that can welcome what comes from the blue sky, what comes from the sun, what comes from the stars, what comes from the Light. Through the omnipresent silence, you awaken.
Deeply, you awaken yourself.
The silence within you is a sacred space that speaks to you of the Light that is not yet born into the world.
Silence speaks to you of the word that has not yet been spoken, of the feeling that has not yet been experienced, of the will that has not yet emerged from the earth and that no one has ever seen.
Silence speaks to you, silence sees envelope, silence shows you the love that you can become.
Into the silence you enter with respect.
How to meditate in 5 minutes (for beginners or people in a hurry)
If you're in a hurry or afraid you won't be able to do it, don't panic! Set yourself a first goal of 5 minutes. Work on breathing for example. There are some great cardiac coherence apps to help you. It feels really good and helps reduce stress.
The key here is to keep it simple! A short meditation can help calm the mind, reduce stress and improve concentration. Just be in your bubble without thinking about your work or the shopping list! And then, as you go, you can adjust the duration of your meditation.
What's the best time of day to meditate?
There is no better time to meditate. The right time is when you have time and above all the mind available. The goal is to be calm and ready to start your work, no matter when it is.
1. Morning: Meditating early in the morning is a great way to start your day. It gives you a great boost for the day. You go to work with a clear and rested mind.
2. In the middle of the day: If you feel sluggish or stressed during your day, isolating yourself for 5 minutes in the bathroom or in a park can help you refocus and release stress.
3. Late afternoon or early evening: Meditating when you get home after work, for example, can help you release the tensions accumulated during the day and allow you to have a good evening without dwelling on things. your day and any difficulties you may have encountered.
4. Before bed: Preparing for sleep is important. So, a little meditation before bed can help calm your mind. Your quality of sleep will really be better.
What's the best way to meditate?
There's no single meditation method that's right for everyone. It's a very personal choice. My advice is to find out which method or methods appeal to you and resonate best with you, and then give it a try. If there's an association fair near you, don't hesitate to drop in for a chat.
That said, here are a few well-known methods:
1. Mindfulness meditation: The aim of this method is to pay conscious attention to the present moment. You observe everything that's going on inside you, such as your thoughts, sensations and emotions, without judging them. It is often based on breathing.
2.Transcendental meditation: This technique involves repeating a specific mantra (such as the Om mantra) silently. It aims to lead the mind into a state of deep tranquility and inner calm.
3. Guided meditation: Here you listen to either a person or an audio recording that unfolds the meditation, and let yourself be guided by the voice. This meditation is reassuring, especially if you're just starting out and don't quite know how.
4. Walking meditation: I personally love this method. You can practice it on your own once you've mastered the basics. If you find it hard to stay still, walking meditation can be effective. You walk slowly and mindfully, paying attention to each step.
How to meditate with sacred geometry symbols?
Meditation with sacred geometry symbols is a truly inspiring experience. Have you already tested? If this is not the case I invite you to experience it. I'll show you how to do it step by step, but of course, the best thing is to follow your intuition.
Start by choosing a sacred geometry symbol that appeals to you or resonates with you. Each symbol has its own vibration, its own energy; so choose the one that speaks to you the most: Flower of Life, Metatron's Cube, Buddha, etc. On our store you will find the widest choice of symbols. I am sure you will find what you are looking for there!
And, importantly, choose a quiet place conducive to meditation (and also a time). To create a zen and sacred atmosphere you can light a candle, put on soft music in the background or use other elements.
Are you ready?
Now close your eyes and take a few deep breaths to relax. Next, visualize the symbol you've chosen. Imagine it clearly in your mind's eye, focusing on its lines, angles, colors and geometry.
As you visualize the symbol, try to feel the energy or vibration it evokes in you. Don't necessarily think of the meanings that everyone knows, because that's very confining and you could miss out on some wonderful experiences. Simply let it vibrate.
Take the time to meditate with your symbol, imbuing yourself with its energy. When you feel the need, gently open your eyes and take a few moments to reconnect with the outside world.
After your meditation, you can write down your thoughts in a journal. Write down how you felt, what ideas came to mind.
Sacred geometry jewelry for meditation
Wearing sacred geometry jewelry for meditation can help you strengthen your concentration and be in the present moment. By focusing your conscious attention on them, disruptive thoughts are a thing of the past. They are powerful tools for finding your true self.
You can wear a pendant or ring with a sacred geometry symbol, such as the Flower of Life, the Sri Yantra, the Merkaba, or other forms. Choose a symbol that appeals to you and resonates with your meditation intentions.
When wearing sacred geometry jewelry for meditation, remember to charge it with positive intentions and use it as a visual reminder of your spiritual aspirations. Take time to meditate with the jewel, whether holding it in your hands, looking at it or concentrating on its symbol. The aim is to integrate the jewel into your meditative practice to be in the present moment and strengthen your inner connection.
A final word
I hope this article has provided you with some interesting ideas for enriching your meditation practice, or even for taking the plunge yourself.
By practicing meditation regularly, you can develop greater awareness of your thoughts and emotions, improve your concentration, reduce stress and anxiety, soothe the immune system, as well as foster a sense of inner peace.
Beyond being a practice that enhances well-being, it is above all a way of getting to know yourself. It may sound scary, but the treasure of true mediation is right there!
The important thing is to cultivate patience, because like any exercise or new activity, it takes practice. So bear with yourself, especially if you're having trouble calming the whirlwind in your head!
On that note, I wish you a wonderful practice. Take the time to sit, breathe and immerse yourself in the present moment, for meditation is a journey that guides you towards yourself.
We've come to the end of this article. I hope you've enjoyed the subject.
Please feel free to share with us any feedback you may have from putting these exercises into practice.
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Sources:
A few rules for meditation published by Essenia
Article bio contact from January 2019
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