Mindfulness meditation: 14 simple exercises to cultivate serenity
Guess what? Ultimately, wherever you go, there you are. Whatever you're thinking right now, that's what you're thinking. Whatever happened to you, it has already happened. The important question is: “What now?”
Let the present moment permeate us long enough so that we can see it fully, hold it in awareness and understand it.
We can then accept the truth of this moment in our lives, learn from it and move on. Instead, we often feel like we're preoccupied with the past, with what's already happened, or with a future that hasn't happened yet. We look for another place to be, where we hope things will be better, happier, more like we want them to be or like they were. Most of the time, we are only partially aware of this inner tension, if at all. What’s more, we are also only partially aware of our actions, our thoughts, our feelings.
This is where mindfulness comes in: being here and now. Take back control of your life.
Mindfulness: what is it?
In their book "The Power of Mindfulness - Mindfulness Meditation Training in Sport (MMTS)", authors Amy Baltzell and Joshua Summers define mindfulness as follows:
“Mindfulness refers to being aware of what is happening in the present moment, which is a fundamental ability that we all share. If you are aware of the words you read, the sensations (...) or the barking of a neighbor's dog, then you are successfully using your innate ability to pay attention. Mindfulness is neither magical nor mystical. It is the simple awareness of what is happening in real time. "right now, as it is. There is nothing more, nothing less."
They define mindfulness with three main characteristics:
1. Non-judgmental. Being mindful means being non-judgmental (or being willing to tolerate what has already happened). This means that when you pay attention, you are able to recognize exactly what is happening. You choose to acknowledge reality before you act.
2. Bare attention. As you free yourself from the tendency to automatically react or judge your experience and yourself, a mindful approach then allows you to face your experience with simple attention. Simple attention as a factor of consciousness means that you can see very clearly what is happening with minimal distortion. Distortion usually comes from the way you have always viewed the world or the way you always react to it.
3. Intentional. The third factor of mindfulness is that it is intentional. This simply means that the quality of our awareness is fueled by your intention to be mindful. Without this fundamental intention, it is very difficult to strengthen the quality of mental awareness. Under normal circumstances, the habitual energy of the mind is so biased toward the tendency toward distraction or unconsciousness (i.e., based on how you know it will be, how it always has been), that unless you intentionally value and respect the spirit. Given the importance of mindfulness itself, it will be almost impossible to develop this skill. When you are not aware of this, you can easily react and think in habitual ways without worrying about what might warrant a different response.
The benefits of mindfulness meditation
Before we get into the specific exercises, it's essential to understand why so many people incorporate mindfulness meditation into their daily routine.
Let's be clear, mindfulness meditation will not be the magic wand that solves all your problems. That being said, it can prove to be extremely useful and its advantages are no longer in doubt.
So, what does scientific research say about the benefits of mindfulness?
Physiological benefits
Sara Lazar et al (2005) were the first to demonstrate that an important benefit of mindfulness meditation is positive changes in brain structure. With age, the layers of the cerebral cortex become thinner, and it is still unclear what effect this process has. However, studies by Lazar et al. demonstrate that people who meditate have parts of the gray matter of their brains that are thicker than those of people with no experience with mindfulness meditation.
In a 2014 study, Singleton et al. demonstrated that after a mindfulness program of just 8 weeks, participants showed an increase in gray matter in several areas of the brain. Since thinning of the cerebral cortex is related to age, gray matter thickness can be interpreted as a sign of healthy physiological development of the brain. Mindfulness leads to higher levels of well-being.
Other studies do show effects of mindfulness training on physiological indicators of stress and health, notably on indicators of immune functioning.
Cognitive, emotional and health benefits
Ostafin and Kassman (2012) studied the effects of mindfulness on “insightful problem solving,” the type of problems that Harvard Professor R. Heifetz calls “adaptive challenges” because the solution requires changes in values, relationships, roles, approaches – new approaches that involve experimentation and discovery. The results of Ostafin and Kassman's study showed a positive relationship between mindfulness and improved insight problem solving, of the type linked to strategic awareness.
Kiken and Shook (2011) found that mindfulness reduced negativity bias, which is the tendency to give more weight to negative information over positive information. Additionally, they found that mindfulness increased positive judgments.
Workplace Benefits
Boyatzis and McKee (2005) argue that mindfulness helps leaders cultivate better and more meaningful work relationships. In another study, Hafenbrack, Kinias, and Barsade (2014) linked a series of correlational and experimental studies on debiasing the mind through mindfulness. Their main finding was that increased mindfulness reduces the tendency to make irrational and counterproductive financial decisions due to certain cognitive biases. Weick and Sutcliffe (2006) also suggest that in work environments requiring high reliability (e.g., firefighters, pilots), an increased level of mindfulness correlates with high performance.
Benefits in a sports environment
Joseph Goldstein, a prominent meditation teacher, describes the functions of mindfulness as: (1) increasing concentration, (2) developing clear vision and perception, (3) protecting the mind, and (4) balancing the 'spirit. This highlights the value of these features for athletes, both in high-pressure training and performance situations.
Mindfulness meditation: 10 exercises within your reach
Now that we've explored some of the benefits, let's review some mindfulness meditation exercises to help you start your own practice.
Mindful breathing
The 3 minute breathing practice is a particularly practical mini‐meditation for busy people because it is short and versatile: it can be done sitting or standing and with your eyes closed or open depending on where you are. So people next to you, for example on a commuter train, might not even notice that you are meditating. It can be implemented several times a day, whenever you feel the need to be attentive, calm and focused.
The practice consists of three steps:
1) In this phase, the idea is simply to become aware of the present moment, taking into account the full spectrum of your feelings and sensations and acknowledging them with gentleness and acceptance.
2) Concentration on breathing, the abdomen rises and falls. In this phase, you reduce your attention and focus on breathing. Breathing helps you focus and stay in the present moment, aware of each inhale and exhale.
3) Expand awareness to the whole body: become aware of the whole body, feeling from the inside what your body is telling you. right away. If you feel tightness, tension, or other uncomfortable sensations in certain areas, you experiment by breathing into those areas and exhaling from them, so that the sensation can ease as you release. unnecessary oppression with your exhalation. The idea is then to maintain this newfound awareness of mindfulness when you come out of mini-meditation.
Body scan
For the body scan, the most convenient position may be lying on your back with your legs and feet slightly apart and your arms alongside your body. Put you at ease. If you have a quiet moment at work and want to practice in the office, conference room, or other place where you won't be disturbed, you can also do it while sitting with your back and neck straight, your feet firmly on the floor and your hands on your knees.
Become aware of where your body touches the floor or chair and feel how you are supported. If possible, close your eyes. Now start paying attention to your breathing and the gentle movements of your body as you inhale and exhale. Feel the slight expansion and contraction of the abdomen with each breath.
Then direct your attention to the big toe of your left foot. Can you feel it? What sensation can you detect? Then you can experience "breathing into your foot," inhaling and imagining oxygen flowing from the lungs through the leg and into the foot and toes. As you exhale, imagine the heat returning from the toes and foot upwards, through the leg and out of the nose.
When you feel ready, go higher and scan all parts of your body.
Sitting meditation
Try to set aside time each day to just be. Five minutes is enough, or ten, twenty or thirty if you wish. Sit with your back straight and watch the moments unfold, with no goal other than to be fully present.
Use breathing as an anchor to bring your attention to the present moment. Your thinking mind will drift here and there, depending on the currents and winds that move through your mind until at some point the anchor line tightens and pulls you back. This can happen often. Bring your attention back to the breath, in all its liveliness, each time it wanders. Keep your posture straight but not stiff. Think of yourself as a mountain.
Cloud meditation
This practice can be done sitting or standing.
Imagine a vast, open blue sky. Visualize clouds and notice their shape, size and color.
Try to imagine that your thoughts are like these clouds floating in the sky. Observe each passing thought without becoming attached to it. Let it go away like a cloud in the sky. Each time you find yourself focusing your attention on a thought, let it pass like a cloud and gently bring your attention back to the blue sky.
Become an observer of your thoughts, as if you were watching the clouds pass by. Your role here is to remain aware of the sky and its movements. If you find yourself distracted by thoughts, it's no big deal. It's natural. Gently bring your attention back to heaven and continue your meditation.
This meditation helps you develop a more detached mind from your thoughts. It reminds you that your thoughts are fleeting and that they often do not belong to you. With practice you will really become more zen!
Compassion meditation
Think of someone you love. Imagine their happiness and well-being. Then think of yourself in the same way. By cultivating kindness towards others and yourself, you promote compassion.
Conscious walking
Try to educate yourself about walking, wherever you are. Slow down a little. Center yourself in your body and in the present moment. Appreciate the fact that you are able to walk. Realize how miraculous it is. Know that you walk upright on the face of Mother Earth. Walk slowly with dignity and confidence, aware of each of your steps.
Also try to walk in a formal manner. Before or after sitting, try a period of walking meditation. Maintain a continuity of mindfulness between walking and sitting.
Ten minutes is good, or half an hour, it's not the time that matters.
Thought observation meditation
Sit down and observe your thoughts. Don't judge them or become attached to them. Imagine you're sitting on the side of a road, watching cars go by. The cars are your thoughts, but you're not riding in any of them.
Gratitude meditation
Take a few minutes to settle down. You can even do it at work. Breathe slowly from your stomach to lower your heart rate and put your everyday thoughts aside.
Now think about three things you are grateful for in your life. It could be something really simple, like a moment of your day that you enjoyed, a person who is dear to you.
And then think about the feeling that this inspires in you and let yourself be immersed in this feeling of gratitude that envelops you.
It’s a very simple practice that you can repeat every day.
Observing smells and sounds
Close your eyes and become aware of the smells and sounds around you. Observe how they come and go. This can help you connect more closely with your surroundings.
Inner smile meditation
I must say that this meditation is aptly named and that it makes you want to practice it.
Inner Smile Meditation is a mindfulness practice that encourages you to cultivate positive feelings and kindness toward yourself.
Find a peaceful place where you can relax, close your eyes and always start with abdominal breathing to relax.
And now start by forming a sweet smile on your face. Let this smile spread slowly across your entire face, but without tensing. Feel the smile radiating from your mouth to your eyes. What does this inspire you? Causes a feeling?
Bring your attention to your heart and imagine this kind smile radiating through your heart. Imagine sending a warm, loving smile to your heart. This smile can take the form of a white light. Visualize that smile enveloping your heart in a soft, comforting light.
Then imagine sending that inner smile to every part of your body, from head to toe. Feel a feeling of relaxation and well-being.
Now direct that smile towards your emotions and thoughts. Let this kind light ease any tension or worry. Accept your emotions with compassion. Focus on the feeling of warmth and positivity that this inner smile generates within you. Take a few moments to feel these feelings.
Continue to focus your attention on this inner smile and the sensations it generates. Be in this state of kindness towards yourself. When you are ready to conclude the meditation, take a few deep breaths, gently move your fingers and toes, then open your eyes.
Practicing mindfulness or how to meditate against stress?
Mindfulness meditation for stress, anxiety and worry
When it comes to meditation, mountains have much to teach and have archetypal significance in all cultures.
In meditation practice, it can sometimes be helpful to borrow these wonderful archetypal qualities of the mountains and use them to strengthen our intentionality and determination to seize the present moment with elemental purity and simplicity. Mountains are par excellence emblematic of presence and stillness.
Mountain meditation can be practiced in the following ways, or modified to resonate with your personal view of the mountain and its meaning. This can be done in any posture, but I recommend doing it seated.
Imagine the most beautiful mountain you know or can imagine, the one whose shape speaks to you personally. As you focus on the image or feeling of the mountain in your mind, notice its general shape, its high peak, its base rooted in the rock of the Earth's crust, its steep or gently sloping sides. Note also how massive, still, beautiful it is, whether seen from afar or up close - a beauty emanating from its unique signature of shape and form, and at the same time embodying the universal qualities of transcendent "mountain" a particular shape and form.
Whatever its appearance, just sit and breathe with the image of this mountain, observe it, note its qualities. When you feel ready, see if you can bring the mountain into your own body so that your body sitting here and the mountain in the mind's eye become one. Your head becomes the high summit; your shoulders and arms are on the sides of the mountain; your butt and legs the solid base anchored to your floor cushion or chair. Experience in your body the feeling of elevation, the axial, elevated quality of the mountain deep within your own spine. Invite yourself to become a breathing mountain, unshakeable in your stillness, completely who you are – beyond words and thought, a centered, grounded, still presence.
By keeping this image in mind, you can embody the same unwavering calm and groundedness in the face of whatever changes in your own life. By becoming the mountain in your meditation, you can connect to and embrace its strength and stability.
Meditation for calm
Just as the image of the mountain can be useful to you, the image of the lake is also inspiring. This meditation can be practiced sitting or standing.
To practice using the image of the lake in your meditation, imagine in your mind a lake, a body of water held in a receiving basin by the earth itself. The lake you imagine may be deep or shallow, blue or green, muddy or not. Without wind, the lake surface is flat. Like a mirror, it reflects the trees, the rocks, the sky and the clouds and contains everything within it momentarily. The wind raises waves on the lake, ripples to the waves. Light reflections disappear. But sunlight can still sparkle in the ripples and dance on the waves.
When you have established an image of the lake in your mind, become one with it so that your energies are held by your awareness and by your openness and compassion for in the same way that the waters of the lake are held by the pool receptive and accepting of the earth itself. Breathe with the image of the lake in each moment, feeling its body as your body, allowing your mind and heart to be open and receptive, reflecting everything that approaches. Experience moments of total stillness where the reflections and water are completely clear, and other moments where the surface is disturbed, agitated, agitated, the reflections and depth lost for a time. Through it all, as you meditate, simply notice the play of the various energies of your own mind and heart, the fleeting thoughts and feelings, the impulses and reactions that come and go in ripples and waves. , noting their effects just as you observe. the different changing energies at play on the lake: the wind, the waves, the light, the shadows and reflections, the colors, the smells.
In the lake meditation, you sit with the intention of holding in awareness and accepting all qualities of mind and body, just as the lake is held, cradled, contained by the earth, reflecting the sun , the moon, the stars, the trees, etc.
Mindfulness meditation exercises for children
Teaching children mindfulness meditation can help them develop skills in stress management, concentration, and emotional regulation at a young age. There are a number of exercises from this article that you can adapt with your children.
Personally I recommend that you start with deep, conscious breathing.
A breathing technique that is very useful for turning off the stress response and can really help children and teens calm anger and anxiety is to breathe in through your nose for a count of four and out through your mouth for a count. up to eight. Thus, we activate the parasympathetic nervous system twice as long as the sympathetic nervous system, with the net result of calming our physiology and our stress response.
Teach them this simple technique and encourage them to use it throughout their day as often as they think of it, especially if they are angry, stressed, worried, or upset. This is a great way to increase their ability to self-regulate.
“Inhale through your nose for a count of four and exhale through your mouth for a count of eight. As you exhale, purse your lips and blow gently as if you were blowing a bubble. This will help you slow down your exhalation. Don't worry if your nose is blocked, just breathe in and out through your mouth.
Inhale through your nose: 1-2-3-4.
Exhale through your mouth, lips pursed, blowing gently, as if you were blowing a bubble: 1-2-3-4-5-6-7-8.""
Repeat 3 to 4 times.
Be sure to watch them as they learn this to make sure they breathe in slowly and then breathe out twice as slowly. Often, children inhale very quickly to breathe deeply. This is counterproductive and can activate the stress response instead of deactivating it.
Mindfulness meditation with sacred geometry symbols
Combining mindfulness meditation with sacred geometry symbols can deeply enrich your experience.
Sit comfortably in a seated position.
Start by choosing a sacred geometry symbol that resonates with you. It can be a mandala, the Flower of Life, Metatron's Cube, the Sri Yantra, or any other symbol that speaks to you.
Observe your symbol, its details, its lines, its shapes, its colors. Let yourself be inspired by its vibration. With your eyes closed, you can even mentally explore the symbol. Browse its details and patterns. Let your mind get lost in the lines and spaces.
Pay attention to your breathing. As you inhale, imagine that you are absorbing the positive energy of the symbol. As you exhale, imagine that you are releasing tension and negative thoughts.
Now imagine that you are merging with the symbol. Feel yourself becoming an integral part of its lines and shapes. Feel connected to the energy it emanates. If thoughts arise, observe them and let them pass like clouds. Gently bring your attention back to the symbol.
Take a few deep breaths while continuing to visualize the symbol. Feel the energy of the symbol melting within you.
When you are ready to conclude the meditation, take a few deep breaths.
What's the best app for meditation?
There are many excellent meditation apps available. Here are some:
- Headspace: This app offers guided meditation sessions for different situations, such as stress management, anxiety, sleep and more. It is suitable for beginners and also offers structured meditation programs.
- Calm: Calm offers a variety of guided meditations, relaxation sessions and specific programs focusing on sleep, stress management and mindfulness. It also features soothing stories to help you fall asleep.
- Insight Timer: This application offers a vast library of guided meditations, relaxing music and inspirational speeches. It also offers tracking features and a community of users.
- 10% Happier: This app is particularly aimed at skeptics and those curious to discover the benefits of meditation. It offers guided meditations by experienced instructors and mindfulness teachers.
- Breethe: Breethe offers guided meditations, breathing sessions, mindfulness exercises and programs to manage stress, anxiety and improve sleep.
- Simple Habit: This app is designed to fit easily into a busy life. It offers short guided meditations for a variety of situations and goals.
- Omvana: Omvana offers a variety of guided meditations, relaxing sounds and inspirational talks to help you relax and improve your mental well-being.
It's a good idea to explore several apps and see which one best suits your needs and style. Many apps offer free trials, so you can test them out before deciding which one suits you best.
Conclusion
Mindfulness meditation offers a range of benefits for mental, emotional and even physical health. By regularly practicing exercises such as mindful breathing and body scanning, you can cultivate mindful presence in your daily life. Remember, the key lies in regularity and patience.
In conclusion, mindfulness meditation is not an instant solution, but rather a profound practice that can bring about lasting positive change. So take a few minutes each day, find a quiet spot, and begin your journey to better mental health through mindfulness.
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Sources:
The Power of Mindfulness - Mindfulness Meditation Training in Sport (MMTS) by Amy Baltzell and Joshua Summers
Mindfulness‐Based Strategic Awareness Training - A Complete Program for Leaders and Individuals by Juan Humberto Young
PRESENCE - How Mindfulness and meditation shape your brain, mind and life by Paul Verhaeghen
Mindfulness Meditation for everyday life by Jon Kabat-Zinn
Sacred geometry in sustainable architecture 
Myths and truths about the Inverted Pentagram 
Colors, chakras, and suncatchers: light as energy healing 
Flower of Life versus Metatron's Cube 
Using the Metatron's Cube for energy protection 