Are you convinced of the benefits of mindfulness meditation but can't seem to "get it"? What if you stopped putting pressure on yourself to let go more easily? A gentle and gradual approach is just as effective in reaping the benefits of this practice, provided you are consistent. To help you take your first steps on this path, we will give you 5 tips for meditating without stress.
Are you struggling to reach your goal of 30 minutes of seated meditation daily? Start with 5 minutes, then gradually increase the duration or frequency of your sessions. A few minutes of calm can already do you a lot of good.
You might do better tomorrow or maybe not, but it doesn't matter... Ultimately, the time spent on this practice is not the most important parameter. What matters most is consistency, just like with sports training. If you dedicate five minutes a day, every day, that's already great!
Mindfulness meditation is sometimes described as training the mind. And it's true: it requires a certain discipline, with regularity and perseverance to meditate a little each day.
But beware: in meditative practice, we are not seeking performance! We don't learn to meditate like we prepare to run the New York marathon by gradually intensifying our effort.
If you only have a few minutes to focus your attention on the present moment, do it! But above all, don't judge yourself and don't say it's "not enough." A good tip for practicing regularly is to create a ritual, in the morning or evening, like an appointment with yourself. You can even integrate 5 minutes of meditation into your morning routine!
Moreover, even though this practice has proven benefits for physical and mental health, you should not expect immediate results. Be patient and diligent, and you will eventually reap the benefits of this practice.
Meditation is less complicated than you think! This mental training simply involves (re)learning to live in the present moment. Can't meditate sitting cross-legged? Do it seated on a chair or lying on your couch (but without falling asleep)!
For a formal meditation session, it's important to find a comfortable position, either seated or lying down. The goal is to remain still for several minutes without too much discomfort, not to achieve a perfect lotus posture. You should also settle in a quiet place with minimal distractions. That's why it's recommended to turn off your phone before starting the exercise.
If you find it hard to interrupt your other activities to meditate, note that you can also practice mindfulness at any time of the day. Simply focus on the present moment during your daily routines, such as in the shower or during meals. Take these opportunities to eat mindfully or to fully feel the warm water and soap on your skin.
These few moments of concentration will allow you to disconnect from your mental to-do list and silence that incessant inner voice for a moment. If a fleeting thought comes and disturbs your attention, refocus on your physical sensations, the taste and texture of the food, or the sensation of water on your body.
Meditation is learning to observe your thoughts. Thoughts constantly pass through our mind like clouds in the sky. During your meditation sessions, thoughts will come, and that's normal. Accept them without judging them, then let them pass. If you cling to them, they will carry you elsewhere...
You must accept being sometimes distracted by one of these thoughts. It is a natural process. However, as soon as you realize your distraction, refocus on your breathing and the present moment. The whole point of meditation lies in this exercise: becoming aware of the flow of your thoughts and remaining attentive no matter what happens.
The solution to bringing attention back to the present moment is simple. If your mind wanders, gently bring it back to awareness of the breath, without judging yourself. Do not be bothered by that little inner voice that will not fail to criticize you...
Above all, remember that you should not feel guilty when you notice your mind wandering. Simply observe these thoughts, then refocus on your breathing without putting pressure on yourself.
It is easier to stay attentive when you have a support for your meditation. Breathing is a natural anchor on which you can focus. Become aware of the air entering and exiting at the level of your nostrils or the natural movements of breathing in your belly or chest. You can even place one hand on your navel and the other on your chest.
When starting out, you can try to maintain your attention for a few minutes on your breathing or on a specific object like the flame of a candle.
The guided meditations offered by apps like Insight Timer, Petit Bambou, or Calm can also help you if you feel lost. They are interesting for initiating yourself into this practice in a simple and enjoyable way.
Author Audrey on 16 December 2021
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