Mindfulness Meditation : Your Guide To Master Self Healing


Taking care of your mind, reducing stress and anxiety, reducing sleep disturbances, being kind to yourself and others. Mindfulness meditation is a practice with multiple benefits for everyone. Discover the advice of our specialist to learn how to meditate and take care of yourself daily.

If this practice, which is subject to many prejudices, may seem difficult to those who have problems concentrating, who have a high level of stress, or who have difficulty settling down and have an agitated mind, it is nevertheless accessible to all and is highly recommended! So let’s get started?

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Mindfulness Meditation, Mindfulness: What Is It?

Mindfulness meditation could be defined as “deliberately focusing attention on the present moment,” for example, concentrating on breathing or physical sensations. A posture that allows one to put oneself in an observer’s position and no longer an actor of one’s mental functioning: what’s going on in my mind? What are the sensations that I can observe, in my body, in my mind? What are these thoughts that pass in the present moment?

“We all can be in the present moment, we all can discover this space of freedom that allows us to get off the autopilot: driving on the way home from work and not even remembering the turns we took, for example… But it’s true all the time: cooking dinner in the evening, doing your job or even saying hello! We’re not really in the present moment…” explains Benjamin Blasco, co-founder of the Petit BamBou meditation application.

Do Not Confuse Meditation and Relaxation.

Meditation is often confused with relaxation, but it is not the same thing. In meditation, the objective is not to relax or fall asleep but to observe what happens. For example, we will keep that we are stressed this morning; afterward, it is up to us to remedy it. Even if meditation helps a lot get rid of stress, coming back to the present moment is not the primary objective. We could compare this practice to “gymnastics, a stretching of the brain”: we will train it to function like this afterward and enjoy the benefits in our daily life. There is a dimension of involvement in meditation that there is not in relaxation.

Meditation and Mindfulness Teacher Training

Meditation Is Not Thinking About Nothing!

Another preconceived idea about meditation that often comes up is that meditation consists of not thinking about anything anymore, of emptying our head. On the contrary, in meditation, we are free to think about what we want, we let our thoughts (sometimes numerous!) pass, we observe them, without feeding them, and little by little, these thoughts will go away. And maybe they will even come back, and in this case, in the same way, we let them “pass like a cloud.”

Why Mindfulness Meditation?

More than 8 out of 10 people have already tried to reduce their stress by practicing a relaxing activity, such as meditation (for 43% of them), according to a study conducted by Petit Bambou and YouGov.

The benefits of mindfulness meditation, called mindfulness, are multiple and have been scientifically proven.

Training the brain can reduce stress, learn to live better with it, reduce anxiety, improve sleep in case of sleep disorders (insomnia, for example).

This practice, accessible to all, allows you to gain serenity and be more attentive, to improve concentration, because you are less dispersed, more in the present moment, and less in anticipation and interpretation.

It also makes it possible to better connect with others, be more compassionate, benevolent, and altruistic: mindfulness meditation allows us to accept ourselves and others without judgment or aggression.

Good to know: this practice is for everyone of all ages. In case of severe psychological problems, always seek the advice of a doctor.

Find a Suitable Place to Learn to Meditate.

If it is possible to meditate everywhere (in transportation, in the middle of a corridor, in a crowded room), and in many different ways (while eating lunch, stretching, walking, etc), to begin with, it is recommended to be in a relatively quiet and silent place. Not necessarily where silence is absolute, but a place where you will not be too disturbed.

During your session, distractions can potentially appear, and it doesn’t matter. It can even be interesting because these are all things you will be able to observe.

Focusing your attention on the sounds you can hear around you, for example, allows you to be in the moment: you hear a radiator going off, for example, rather than going into a story (“Look, it’s the neighbor who’s throwing it, is she here today?”), the idea is to observe this noise and then be able to come back to your breath, taking it by the hand in a way.

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Adopt a Comfortable Posture to Practice Mindfulness Meditation

To learn how to meditate, it is advisable to start sitting: you can either sit on the front of a chair, without leaning against the backrest or sit on a cushion made of a suit (if you are comfortable, that posture is comfortable for you, as it may require a little practice).

The right position to adopt :

Keep your back relatively straight but not tense (not on the backrest if you’re in a chair)
Place your feet flat on the floor to feel well-anchored if you are on a chair.
Put your hands flat on your thighs.
Your shoulders are a little forward.
Relax your body, but stand upright on your vertebrae (to be awake and not fall asleep during the session).
Close your eyes, or leave them half-open if you prefer.
Imagine that you have a wire over your head, which straightens you up.

Start with Short Meditation Sessions.

This practice’s objective with multiple benefits for the body and mind is to integrate it into daily life by establishing a certain regularity.

No question of putting pressure on yourself, to feel the first benefits of mindfulness meditation, and to tame this practice, start in a concise way, it is not necessary to meditate for 5 hours! First, you can opt for 5 to 10-minute sessions on one application and extend the meditation time as you go along if you wish.

Meditation and Mindfulness Teacher Training

Familiarize Yourself with Your Breath, to Be in The Present Moment.

One of the basics of meditation is the observation of breath. To begin, you can take a few minutes during the day to observe your breath, your inspirations, your exhalations, how the air column passes through you.

To help you, you can count your breath. Just by following your breath, you will be able to realize that you can observe more serenely what is happening in your mind: I saw this thought pass, I come back to the breath, another thought passes, I come back to my breath again. Do not hesitate to do it 100 times if it is necessary. The idea is to be in the present moment; whether your mind is very agitated or not, it is possible, by merely following the breath!

Experience It, and Find the Moment that Suits You Best to Meditate.

Regularity is the key to feeling all the virtues of mindfulness meditation. After discovering and appreciating this practice, the idea is to integrate it into your daily life. Still, without putting pressure on yourself, it must come naturally, little by little, starting with sessions 2 to 3 times a week, and why not every day if you feel the need or desire.

For this practice to take its place quite naturally in your daily life, it is essential to find the right moment, the right situation, which makes us feel good.

The question of the moment is critical: is it early in the morning, when you wake up? Or in the morning, hanging on to another habit to make them stronger together (after your shower or brushing your teeth, for example). In the morning, the mind is more composed; there are fewer things to observe.

Would this moment for you be more integrated into your lunch break because it’s quieter?

Or are you more of those who prefer to meditate in the evening? Beware, the risk is falling asleep, which is not the goal. So if meditating puts you to sleep, plan a session a little earlier in the evening because it is necessary to avoid fighting against sleep while practicing. It will be good preparation for the falling asleep phase!

To find the time that suits you best, test, experience mindfulness meditation at different times of the day, and see what works best for you.

Don’t Be Judgmental

“Ah, that’s good, I passed this meditation session, I didn’t have any problem concentrating…”, “Olala, I completely missed this meditation session, my mind was elsewhere, I’m not happy with myself”: we all tend to be in judgment, for the last thing we do, and meditation is no exception! However, as Benjamin Blasco reminds us, “there is no successful meditation or failed meditation.”

Did you have trouble concentrating today? The mind was very restless. You can observe it, you recognize it, and you say to yourself that this is just the way you were at that moment.

In mindfulness meditation practice, there’s nothing to achieve, nothing to reach, so there’s no reason to judge yourself, to be in performance or arm wrestling with your mind; you just have to “let yourself be.”

There is nothing to achieve; meditation is simply an art of living. To feel good; it must not become a tension, an obligation.

Choose the length of sessions that suit you, observe your resistance that comes, or boredom, tensions in the back (the idea is not to have pain, stretch and come back). Adapt your session time to your current state, your needs, your desires.

Gradually Integrate This Practice Into Your Daily Life.

Mindfulness meditation is “training to be” and can become a way of life. The idea is to apply it in everyday life (while eating, washing dishes, walking in the street, etc) after having learned the basics through formal meditation sessions.

Your stomach is a little knotted because of the stress that rises before a meeting, an exam, an appointment, a public speaking? Meditation can help you to come back to the present moment in a few minutes, thanks to conscious breathing that allows you to be there, and not in the assumptions, projections?

Once you have tried one or two formal mindfulness meditation sessions, using an application, try to do it informally (in a meeting, put your hands on the table for 2 or 3 breaths, to get back to the present moment, really be there, in transport, put your hands on your thighs, leave your eyes half-open or closed, and come back to your breath, etc.).

I Can’t Meditate, how Can I Do It?

If you encounter difficulties when you first begin mindfulness meditation, it is entirely normal. Some days, when you are more tired, more stressed, more anxious, with a more agitated mind, you will have to take your thoughts by the hand several times to chase them away, sometimes a hundred times before you get to be there, here, and now. But again, this does not mean that you have “missed your meditation session” since there are no results to be achieved.

And in the same way, if you drop out of meditation for a week, if you can’t get back into it as regularly as you’d like, it doesn’t matter.

Each session is a new session, no matter whether you meditated the day before or six months ago.

Return to your most profound attention: why am I sitting down today to meditate? Why do I feel like stopping for 10 minutes right now?

This attention can vary from day to day, from week to week. We can start a session with attention, listening to ourselves, without forcing ourselves, identifying what makes us need it, before meditating, can help to make sense of things, to let things emerge.

“Mindfulness meditation is a journey, and as in life, there are ups and downs. You have to listen to yourself, sometimes facing pain, sadness, or even happiness”,

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. – Mindfulness Meditation : Your Guide To Master Self Healing


.

Taking care of your mind, reducing stress as well as anxiousness, reducing rest disruptions, respecting on your own and others. Mindfulness reflection is an exercise with several advantages for everyone. Discover the guidance of our professional to discover how to practice meditation as well as look after yourself daily. .

If this method, which undergoes numerous prejudices, may seem difficult to those that have issues focusing, that have a high degree of stress and anxiety, or who have trouble settling and also have actually a perturbed mind, it is nevertheless accessible to all and also is extremely suggested! So let’s get going? .

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<h2 data-speechify-sentence=Mindfulness Meditation, Mindfulness: What Is It?

Mindfulness meditation could be defined as “intentionally focusing attention on the present minute,” for instance, focusing on breathing or physical feelings. A position that permits one to put oneself in an observer’s setting and also no longer a star of one’s mental functioning: what’s going on in my mind? What are the sensations that I can observe, in my body, in my mind? What are these ideas that come on the here and now moment?

” We all can be in today moment, most of us can uncover this area of freedom that permits us to leave the auto-pilot: driving en route house from job and not also keeping in mind the turns we took, as an example … Yet it’s true regularly: food preparation supper in the evening, doing your job or even saying hello! We’re not truly in the present minute …” clarifies Benjamin Blasco, co-founder of the Petit BamBou reflection application. .

Do Not Puzzle Meditation and also Relaxation.

Reflection is typically perplexed with leisure, but it is not the exact same thing. In meditation, the goal is not to unwind or drop off to sleep but to observe what happens. For example, we will certainly maintain that we are stressed today; afterward, it is up to us to correct it. Even if meditation assists a whole lot get rid of stress, returning to the present minute is not the key purpose. We can contrast this method to “acrobatics, an extending of the mind”: we will certainly educate it to work such as this later and appreciate the advantages in our daily life. There is a measurement of participation in meditation that there is not in relaxation. .

<Https://Www.Mindful.Org/How-To-Practice-Mindfulness/>.” width=”468″ height=”60″ border=”0″ /></a></p>
<h3 data-speechify-sentence=Meditation Is Not Thinking Of Nothing!

An additional preconceived notion regarding meditation that frequently comes up is that meditation consists of not thinking about anything anymore, of emptying our head. On the contrary, in reflection, we are totally free to consider what we want, we allowed our ideas (sometimes various!) pass, we observe them, without feeding them, as well as bit by bit, these ideas will certainly vanish. As well as possibly they will even return, and in this situation, similarly, we let them “pass like a cloud.” .

Why Mindfulness Reflection?

More than 8 out of 10 individuals have currently tried to lower their tension by practicing a relaxing task, such as reflection (for 43% of them), according to a study performed by Petit Bambou and YouGov.

The benefits of mindfulness reflection, called mindfulness, are several as well as have been scientifically shown.

Educating the mind can lower stress, discover to live far better with it, decrease stress and anxiety, boost sleep in case of rest disorders (insomnia, as an example).

This technique, available to all, enables you to obtain peacefulness as well as be much more alert, to improve concentration, since you are much less dispersed, more in today moment, and also less in anticipation and analysis.

It also makes it feasible to much better get in touch with others, be much more compassionate, good-hearted, and also altruistic: mindfulness reflection permits us to accept ourselves and also others without judgment or aggression.

Good to recognize: this method is for everybody of all ages. In case of serious mental troubles, constantly look for the recommendations of a physician. .

Find an Appropriate Location to Find Out to Meditate.

If it is possible to meditate everywhere (in transportation, in the middle of a passage, in a crowded area), and also in many different methods (while eating lunch, stretching, walking, etc), to start with, it is advised to be in a fairly peaceful and also quiet area. Not always where silence is outright, but a location where you will certainly not be as well disturbed.

Throughout your session, disturbances can possibly appear, and also no matter. It can even be fascinating since these are all things you will certainly have the ability to observe.

Focusing your focus on the audios you can hear around you, as an example, enables you to be in the minute: you hear a radiator going off, as an example, as opposed to entering into a story (” Look, it’s the neighbor who’s tossing it, is she here today?”), the suggestion is to observe this noise and afterwards be able to come back to your breath, taking it by the hand in a method. .

<Https://Www.Mindful.Org/How-To-Practice-Mindfulness/>.” width=”392″ height=”72″ border=”0″ /></a></p>
<h2 data-speechify-sentence=Take On a Comfortable Stance to Exercise Mindfulness Meditation

To learn exactly how to practice meditation, it is advisable to start sitting: you can either remain on the front of a chair, without raiding the backrest or sit on a cushion made of a fit (if you fit, that posture is comfortable for you, as it might call for a little method).

The best placement to adopt:

Keep your back reasonably straight yet not tense (out the backrest if you remain in a chair).
Position your feet level on the flooring to really feel well-anchored if you get on a chair.
Put your hands flat on your thighs.
Your shoulders are a little ahead.
Relax your body, but stand upright on your vertebrae (to be awake and also not sleep throughout the session).
Close your eyes, or leave them half-open if you like.
Imagine that you have a cable over your head, which corrects you up.

Begin with Short Reflection Sessions.

This technique’s objective with numerous advantages for the body and mind is to incorporate it into every day life by establishing a specific consistency.

No doubt of taxing yourself, to really feel the initial benefits of mindfulness reflection, and also to tame this technique, begin in a succinct way, it is not required to practice meditation for 5 hrs! You can decide for 5 to 10-minute sessions on one application and also prolong the meditation time as you go along if you want. .

<Https://Www.Mindful.Org/How-To-Practice-Mindfulness/>.” width=”392″ height=”72″ border=”0″ /></a></p>
<h2 data-speechify-sentence=Familiarize Yourself with Your Breath, to Be in The Present Minute.

Among the essentials of reflection is the observation of breath. To begin, you can take a few minutes throughout the day to observe your breath, your motivations, your exhalations, exactly how the air column travels through you.

To aid you, you can count your breath. Simply by following your breath, you will have the ability to recognize that you can observe more serenely what is happening in your mind: I saw this assumed pass, I return to the breath, one more thought passes, I return to my breath once more. Do not wait to do it 100 times if it is essential. The suggestion is to be in the here and now minute; whether your mind is really perturbed or otherwise, it is possible, by simply adhering to the breath!

Experience It, and also Find the Minute that Suits You Ideal to Meditate.

Regularity is the crucial to really feeling all the merits of mindfulness meditation. After discovering and appreciating this practice, the idea is to integrate it into your daily life. Still, without putting pressure on yourself, it needs to come naturally, little by little, starting with sessions 2 to 3 times a week, and why not each day if you really feel the demand or desire.

For this technique to take its area quite normally in your daily life, it is vital to locate the appropriate moment, the appropriate scenario, that makes us feel great.

The inquiry of the moment is vital: is it early in the early morning, when you wake up? Or in the morning, hanging on to an additional habit to make them stronger together (after your shower or brushing your teeth, as an example). In the early morning, the mind is extra composed; there are fewer points to observe.

Would this moment for you be more incorporated into your lunch break since it’s quieter?

Or are you even more of those that favor to practice meditation at night? Be careful, the threat is sleeping, which is not the goal. If meditating puts you to rest, intend a session a little earlier in the night due to the fact that it is essential to avoid dealing with against rest while exercising. It will be good prep work for the sleeping stage!

To find the time that matches you best, test, experience mindfulness reflection at various times of the day, as well as see what jobs best for you. .

Do not Be Judgmental.

” Ah, that’s excellent, I passed this reflection session, I didn’t have any type of problem concentrating …”, “Olala, I completely missed this reflection session, my mind was in other places, I’m not happy with myself”: we all have a tendency to be in judgment, for the last point we do, as well as reflection is no exemption! Nonetheless, as Benjamin Blasco reminds us, “there is no effective reflection or failed meditation.”.

Did you have trouble concentrating today? The mind was extremely troubled. You can observe it, you identify it, and also you state to on your own that this is just the method you were at that moment.

In mindfulness meditation method, there’s absolutely nothing to attain, nothing to get to, so there’s no reason to judge yourself, to be in efficiency or arm fumbling with your mind; you just have to “allow yourself be.”.

There is nothing to accomplish; reflection is merely an art of living. To feel good; it has to not come to be a stress, a responsibility.

Select the length of sessions that fit you, observe your resistance that comes, or boredom, stress in the back (the concept is not to have discomfort, stretch and come back). Adapt your session time to your existing state, your demands, your wishes. .

Progressively Integrate This Technique Into Your Daily Life.

Mindfulness reflection is “training to be” and can become a way of living. The concept is to apply it in daily life (while consuming, washing meals, walking in the street, etc) after having actually found out the basics via formal meditation sessions.

Your stomach is a little knotted due to the tension that rises prior to a conference, a test, a visit, a public speaking? Meditation can assist you ahead back to the present minute in a few mins, thanks to conscious breathing that enables you to be there, and also not in the assumptions, estimates?

As soon as you have tried one or two official mindfulness meditation sessions, making use of an application, try to do it informally (in a meeting, place your hands on the table for 2 or 3 breaths, to get back to the here and now moment, truly be there, in transport, place your hands on your upper legs, leave your eyes half-open or shut, and come back to your breath, and so on).

I Can not Meditate, how Can I Do It?

If you encounter difficulties when you first start mindfulness reflection, it is totally regular. Some days, when you are a lot more exhausted, more stressed out, extra nervous, with a more upset mind, you will have to take your thoughts by the hand a number of times to chase them away, sometimes a hundred times prior to you get to exist, below, and also currently. Once more, this does not imply that you have actually “missed your reflection session” given that there are no outcomes to be accomplished.

As well as similarly, if you drop out of reflection for a week, if you can not come back right into it as consistently as you ‘d such as, it matters not.

Each session is a new session, despite whether you practiced meditation the day before or six months earlier.

Return to your most profound focus: why am I taking a seat today to practice meditation? Why do I feel like picking up 10 minutes today?

This interest can differ daily, from week to week. We can begin a session with interest, paying attention to ourselves, without forcing ourselves, determining what makes us require it, prior to practicing meditation, can aid to make sense of things, to let points arise.

” Mindfulness reflection is a trip, and also as in life, there are ups and also downs. You need to listen to yourself, in some cases dealing with discomfort, sadness, or perhaps happiness”,. .

<Https://Www.Mindful.Org/How-To-Practice-Mindfulness/>.” width=”468″ height=”60″ border=”0″ /></a></p>
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