Meditation: 5 basic rules
We are so stressed in our modern world that it becomes very easy to become frustrated, angry and act accordingly. Not only can intense stress cause us to behave in ways we regret, but it will also impact our health.
And yes, life is not a long, quiet river and to think that we can go down the river of life in complete peace is a great illusion. In a constantly moving world, meditation becomes more than a soothing escape but a true way of life.
Whether you are new to the subject or experienced, it is sometimes good to remember the basic rules of meditation to optimize your practice.
And you will see in this article, when I started meditation, I faced a number of difficulties and missteps.
So, to prevent you from making the same mistakes as me, I'm sharing all my tips for successful meditation.
Discover how some simple rules can radically transform your meditation experience.
Meditation: definition
Meditation is an age-old practice, highly developed in certain continents such as India and Asia.
It has gradually evolved from a spiritual practice to a veritable "technique" as it made its appearance in Europe. More and more people are practising and using it for the many physical and psychological benefits it is capable of bringing.
But with this article I'd like to take you a step further, because true meditation goes far beyond the physical and psychological aspects we talk about here and there.
Meditation is not a hobby, one more activity in our lives that allows us to relax from time to time, only to fall back into the frantic rhythm of our daily lives without really transforming them.
True meditation is a new orientation in life, a choice, an art of living, a breathing of the soul that enables us to take back the rudder of our life and steer it in an upward direction, in harmony with the deepest aspirations of our true being. Meditation is an open door, a path to awakening, a communion with the depths of the self, a journey into the unknown, an opening of the heart, a living experience of transformation. It gradually takes root within us as a new breath, a new rhythm of life, a new way of looking at things, another path in communion with higher consciousness.
To engage in the practice of meditation is to choose to intensify our inner, subtle life so that it becomes a new basis of perception, a new guide, our force of inspiration, the new master within us. Meditation is something natural and simple; it's the movement of turning our awareness and sensitivity inwards, the door that opens the direct perception of another world within us.
What are the benefits and effects of meditation?
There are enough scientific studies that demonstrate the benefits of meditation, whether for mental, emotional and physical health. Besides, it would be a good thing to teach it at school. We would solve a certain number of problems!
If you start to meditate, you come into your nature, into your true being. Meditation is not something outside of you, it is your true being. And that’s true happiness.
The best way to make our mind peaceful and happy is to practice meditation. Meditation doesn't just offer a calmer mind. Its health benefits (proven by science) include:
• Reduction of high blood pressure.
• Improves heart health.
• Relieves pain, especially chronic pain such as arthritis.
• Boost the immune system.
• Improves concentration.
• Improves sleep quality.
• Improves emotion management.
• Reduces stress.
• Increases optimism and improves overall mood.
• Among other things...
Whether you want to reduce your stress level, or you want to explore yourself, meditation is an excellent way to achieve this. But be careful, I warn you that sometimes you have to be patient because when you first start trying to meditate, it can be confusing and very frustrating at times!
I'll explain why right now!
Practicing meditation: a look back at my 1st experience
I still remember it like it was yesterday! And I'd like to share it with you, because I think I've accumulated all the things you really need to avoid to meditate well.
It was in 2008.
The atmosphere was sacred. The silence was palpable in the group.
At the time, I had a zafu that I'd never really used, except for a few minutes.
And so the work began... and I soon began to feel a terrible ache in my legs. A word of advice: if you're not flexible, stay away from the meditation cushion!
And when you're concentrating on these problems, I can tell you that in meditation, you're not there at all! You start fidgeting to find the right posture, your thoughts scatter, you create noise and confusion around you.
In the following sessions, I tried other ways of posing my body.... Sitting on my knees.... Never again !!!! Sitting against a wall.... I think that's the best way to doze off!
And then I try out the meditation bench. THE revelation! Finally, the tool that suits me perfectly.
Once I'd found the right posture, the work was finally about to begin..
Learning to meditate or the art of meditation for beginners
Rule 1: to begin meditation, find the right posture
As you've already guessed, meditation doesn't have to be 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.
Which position for meditation?
A basic criterion is that you should be seated, in the lotus position for example, as this posture allows you to be alert and awake.
It's also important that the sacrum and coccyx, which carry the memory of who you are, are in contact with Mother Earth.
The spine 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 dignity, promotes awakening and connects you to the energy of the sun.
If you're sitting on a chair, you'll need to position yourself on the edge to find the right balance, so that your back goes straight effortlessly (otherwise, beware of dozing off!)
If you're sitting on the floor, you'll need to elevate your body slightly, so that your back goes straight naturally. Place yourself on a meditation mat if necessary, in the lotus position for example.
The lotus position is a posture commonly used in meditation, but it may not be suitable for everyone due to its demand for flexibility and joint comfort.
The secret of the right posture lies not in the posture itself, but rather in 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.
Find the right posture that will allow you to enter deeply into the experience of meditation. Your meditation will become real, alive, intense and effective.
Rule 2: Breathe to meditate
Meditation requires silence and calm in the mind. Before you begin, take a few minutes of deep breathing to bring peace to your mind. Breathing is also a good support throughout meditation.
Breathing in by filling the body with air from the belly to the collarbones, and breathing out by emptying the body from the collarbones to the belly, is effective. But if you're not comfortable, you can adopt abdominal breathing, which consists of inflating only the belly on inhalation and retracting it on exhalation (without exerting yourself).
Concentrating on breathing is also an excellent exercise for calming the mind.
Rule 3: achieve stillness and emptiness
When you think of immobility, what comes to mind first?
Body immobility, of course! But you'll see that it's not quite as simple as that!
Putting your body down, placing it in immobility, are the keys to meditation, but the simple fact of wanting to do so is enough to bring out in us all the things that want to move.
Remaining in immobility is difficult; it requires training, and we're not trained.
If you manage to keep your body perfectly still for 20 minutes, in an upright posture, placing whatever is coming towards you on the ground - in other words, all the tensions in your body, all the thoughts, all the feelings, all the moods, all the forces inside you that are disturbing you - everything will become clear to you, and your body will disappear.
Enter into a state of external immobility by observing yourself.
And now, try to find inner stillness. Become an observer of what's going on inside you.
Observe the thoughts that run through you. Sometimes it's chaos inside. The problem with our contemporary lives is that we don't take the time to sit still at all, and we never stop to observe our own inner state.
Even if you see bad thoughts, don't dismiss them, don't judge them.
As you stand still on the ground, direct your attention inward, to the center.
Remain centered and be observant of what you perceive: a sound, a noise outside, an emotion, a state of mind... whatever manifests itself, do the exercise of remaining in your center, maintaining stillness.
By not allowing yourself to be off-center, by not moving outwardly or inwardly, you'll reinforce this state of inner stillness more and more.
My advice: Imagine you're a lake. Anything that comes towards you - thoughts, feelings, anything that doesn't conform to harmony - put it on the bottom of the lake. And let the silt fall away on its own, so that the water in your lake is clear and pure.
Rule 4: use mantras to meditate
A mantra is a set of sacred words or formulas with spiritual meaning and power. This combination of words is invested with the power to protect, purify and transform the one who repeats them, and can be initiatory and secret. The repetition serves as an auditory support for the vibratory transmission of the idea or symbol through the word.
The best-known mantra is certainly Om, or Aum. For the Hindus, it is the primordial sound that corresponds to the first creation of the universe (sound before matter), which contains within itself all the vibration of the universe and whose repetition puts us in harmony with universal consciousness. The most frequently used sound, Om (Aum) is the root mantra from which all other mantras derive.
- The letter "A" stands for Brahman, the creator god. It represents the earthly world, creation, the beginning, birth.
- The letter "U" represents Vishnu, the protecting god. This is the intermediate world, the dream, continuation, life.
- The letter "M" represents Shiva, the destroyer. This is centrifugal force, sleep, the end, death. "M" is the state of deep sleep, the celestial world.
Chanting A-U-M harmonizes the psyche and relaxes the whole body, gradually restoring calm. The repetition of the Om mantra occupies the entire field of consciousness, leaving little room for the formulation of parasitic phrases: concentration is improved, the state of consciousness refined, thanks to better control of the mind.
Rule 5: use a visual aid to meditate
The mandala, or sacred geometry symbols in general, can be used as a visual support for meditation to avoid distractions. But a photo that makes sense to you, a statue, a stone... can also take the place of the mandala to guide you in your meditation. You focus your attention exclusively on this object, observing its lines and materials, and associating the ideas it suggests to you.
The simplest and most accessible way to focus your attention is to observe without judgment.
When you stand before your mandala, your symbol, look at it with your childlike eyes, without putting any concept on what it represents or on the virtue it carries.
Tell it, or think inwardly, that you wish to make contact with it, to forge a bond, to understand how to approach it. Ask it to accompany you throughout your day.
Fill the center of your chest with his light and gentle atmosphere.
During the day, mentally visualize your mandala. If you have the opportunity (depending on the medium you've chosen - the harmonizing disc is ideal for this), take it with you wherever you go and look at it as often as you need to throughout the day.
And finally, before going to bed at night, look at it again, let its beautiful energy fill your whole being and ask your mandala to accompany you as you sleep. If you wish, you can light a candle and enter into meditation to consciously connect with your mandala.
And if you're a yoga teacher, therapist or simply looking for a Mandala for meditation or a Flower of Life for meditation, you've come to the right place! For this, we recommend a printed canvas that you can hang on the wall. The larger the sacred geometry symbols are printed, the more powerfully they radiate.
And if you're on the move, prefer smaller supports, such as harmonizing discs, on which you can easily concentrate.
When you meditate, what do you think about?
When you meditate, the aim is not necessarily to think about something specific, but rather to cultivate present awareness and detached observation of your thoughts. This depends on the type of meditation you practice and your intention.
The general aim of meditation is to train your mind to stay present, to be aware of your thoughts without becoming attached to them, and to cultivate greater mental and emotional clarity. However, it is normal for thoughts to arise during meditation. If this happens, simply observe these thoughts without judging yourself, then gently bring your attention back to your point of focus (breathing, mantra, etc.). Let the meditation evolve according to your personal practice and needs.
How to do a spiritual meditation?
I offer you some tips or basic rules for carrying out spiritual meditation. Remember that meditation is a personal practice, and there is no right or wrong way to meditate. Just listen to yourself and you will naturally find what suits you.
It may seem obvious, but start by finding a quiet place. Although you can meditate on the bus or in the metro, to start it is still easier to put all the conditions on your side! : Find a quiet place where you will not be disturbed. It could be a special room, a quiet corner in your home, or even a calming outdoor space.
Then sit or lie down in a comfortable position. I recommend the sitting position otherwise you risk falling asleep! Keep your back straight to breathe deeply.
Close your eyes and start by taking a few deep breaths to relax. Then, focus on your natural breathing, abdominal if possible.
If you wish you can set an intention for your meditation. This may be related to finding inner peace, understanding yourself, or anything else. Likewise you may choose to incorporate a positive visualization or mantra (a repeated phrase) into your meditation.
Accept the thoughts that come. Above all, don't judge them. Just be aware of it; it's already a big step. Bring your attention back to your breathing, your mantra or your visualization.
It's best to do your meditation knowing that you have time ahead of you, even if it's only 10 minutes. Avoid feeling rushed. Be in the present moment even if at the beginning you will inevitably have a lot of thoughts that will disturb you. It's normal, it's part of the process.
When you feel it's time, slowly open your eyes and come back to yourself at your own pace. Take a few breaths.
In conclusion
Meditation is suitable for everyone, including young children. You can do simple meditation exercises with them, even for just a few minutes.
More than just a practice that you can integrate into your life, meditation can be not only a tool for reconnecting with our inner being, finding calm, serenity, the right inspiration and guidance, but it can also become an entirely new way of living.
There are different degrees of interiorization. Meditation can be more or less profound, bringing us to different states of inner awakening and awareness, and truly enlightening and transforming our lives.
But beyond the practice itself, which may only take a brief moment, meditation can be seen in a broader dimension, and integrated permanently into our lives as an art of vigilance, concentration and inner mastery.
Mastering wakefulness, uprightness, the right posture, silence, calm, clarity and serenity can be achieved through regular meditation practice. But beyond these time-limited experiences, we can develop these virtues on a daily basis, gradually giving them a greater place in our lives.
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Sources:
"Quelques règles pour la méditation" (Essenia Ed.)
Ooreka for the "benefits of meditation" section
Color vibration: tools for harmonization and healing 
Integrating sacred geometry into learning 
Mandalas and Mental Health: Reducing Everyday Stress 
Sleeping with the Flower of Life: study of the effects 
Wellness: A New Priority for Britons 
