Postures, breathing, frequency ... Using your mental strength to find peace is easier than you think. A precise seven-step guide for those who want to learn how to practice meditation on a daily basis.
When stress suffocates us, we are like the mountains encircled by clouds. To meditate is to let the wind clear the sky and reveal the azure. Tinged with oriental poetry, the metaphor is by Marc de Smedt, our guide for the session that will follow. Journalist, writer and director of the quarterly magazine "Nouvelles Clés", he was introduced to Zen meditation by Japanese master Taisen Deshimaru. Engaged in a spiritual quest, he nevertheless considers that it is not necessary to be religious to meditate. From a purely secular perspective, it is possible, he suggests, to "integrate meditation into his daily hygiene practices". To meditate is then to offer to the mind the care that is usually lavished on the body: a shower to purify it, a little gymnastics to strengthen it.
From Zen to Tantra, Yoga to Tai Chi, the techniques are varied, but all are based on the same principles: a correct posture or movement, a breath of fresh air, an attentive presence at the moment. Because the subject is vast, we will only approach here the motionless meditation, easier to practice at home. "The exercise is simpler than we imagine, assures our expert.Many are deprived of knowing the benefits because they set the bar too high. " The idea is not to suffer martyrdom for two hours a day in the lotus position, but to give oneself, two or three times a week (and in the posture that one can hold!) A small quarter of time of serenity. Practiced with regularity, it allows the "meditator" to register in a better self-awareness, in a more harmonious presence in the world.
The motto of this session will be: "Try." Do not try to conform strictly to what is proposed here. Instead, explore your own path until you find what suits you best. "The body knows what it needs," says Marc de Smedt. Let him find the most propitious moment, the posture in which he feels anchored, the breath that regenerates him. Agree to fumble. There is nothing to accomplish, just to be. Here and now.
1 - Find the right moment
It depends on what you expect. You can meditate in the morning to start the day in better arrangements; in the evening to get rid of accumulated tensions; or at noon to recharge your batteries mid-way. When we understand the process, which is basically a self-remembering and conscious breathing, we can meditate anywhere (in the subway, in the office) and anytime (by eating, cooking), as soon as you feel the need to gather.
The ideal is to choose a specific time and duration (for example just before breakfast, for ten minutes) and try to stick to it. Do not shorten your sessions if they are painful, do not prolong them when they are more pleasant. Learning consistency is part of the process.
2 - Create the right environment
Try to always meditate in the same place, preferably in a quiet room, sitting facing a wall. In general, try to avoid anything that might distract your eyes or fuel your thoughts.
You can create a more soothing atmosphere by installing a rug, lighting a candle or burning incense. Choose loose and comfortable clothes that you will find at each meditation session, and do not forget to take off your shoes. You can also choose a discreet musical background (without words) to accompany you.