Books galore, internships that are always full, companies and schools opening their doors: would meditation be the new universal stress reliever? Can we all appropriate it? Here is the full guide for is meditation suitable for everyone.
- Why such a success?
- Is meditation for you if you don’t stand up?
- Is meditation for you if it annoys you?
- Meditation for you if it worries you
- Is meditation for you if sitting cross-legged is too difficult?
- Is meditation for you if it puts you to sleep?
- Meditation for you if you can’t
The meditation is enjoying increasing success. A success which, according to experts, is partly due to a reversal of paradigm: “We have long admitted that it was primarily by changing society, through collective ideologies such as politics or religion, that the individual would be able to flourish. However, seeing that it does not work, more and more people are thinking that on the contrary. It is perhaps by working first on oneself, one’s development, one’s personal well-being, that we will go towards collective well-being. Mindfulness meditation is a great tool in this. “
Secular and accessible, “it is the simplest and most educational of all meditative practices,” confirms expert psychiatrists. The only one, too, which is used in the field of medicine and psychology, and whose benefits have been confirmed by scientific studies.
Despite all these enthusiastic speeches, we also obviously have the right to doubt. Case-by-case responses: If you think meditation is not for you, your brakes may be surmountable obstacles.
Simply, each time you want to move or scratch, you must first do some observation work. Is it really essential that I move at this moment or that I scratch? If it is yes, we do it and we immediately go back to meditation. “
“Over the course of the sessions, people very often realize that the urge to move ends up passing by itself ,” adds experts. Having managed to stay in this discomfort shows them that, contrary to what they believed. “
Expert, however, is more nuanced: “In people under stress who really need to move, I wonder if jogging or a method of relaxation in movement. “
It is a reaction often reported by those who begin their learning. “And it’s normal when you’re not used to meditating yet,” reassures experts. But when you are guided by a good instructor, the body and the head gradually relax . And the more you practice, the better you can let go of your nervousness to regain calm. “
People who are very nervous and uncomfortable just thinking about meditation can start by following experts advice:
“Rather than imposing a half hour that you will never do, you can already introduce two minutes into your daily life, by simply sitting, eyes closed, feeling your body and simply letting your thoughts pass. This exercise can already help relieve stress. “
READ MORE : Meditation suitable for everyone
Can one be a good “candidate” for meditation if the very idea of being alone with one’s thoughts is agonizing? “We do not remain alone with our thoughts when we meditate, at least at the beginning, since the exercise consists, as soon as a thought comes to mind, to return to our body with the help of an” object of be careful ” breathing, for example, explains experts. To observe it in its smallest details stabilizes the attention and makes it possible not to leave any more in its agonizing thoughts. “
An alternative, for those who find it difficult to be in the “not doing”. Colouring for adults, which helps to be less in thought and, thus, to reduce stress. “That said, for people who are really anxious while meditating, it is better to turn to psychotherapeutic support,” insists experts.
“This posture requires a certain flexibility of the ligaments, but after two or three months of practice, you usually get used to it,” say experts. Especially since there is always a way to settle: one can meditate sitting on a chair or bench.
Clarification from Top Expert: “If you meditate sitting on a chair, you have to think about taking off the back of the backrest, keeping your spine straight but not rigid so as not to hurt your back, and placing your hands flat on your thighs to do not contract the shoulders. If you are lying down, it is better to keep your eyes open so as not to doze off. ” READ MORE : Meditation suitable for everyone
It’s normal if you are really tired! “Normal also, in the beginning, to be carried away by the drowsiness induced by the immobility, the silence and the centring on the breath”, admits expert. Who advises, to fight against this phenomenon to be very attentive.
As soon as we perceive the first signs, that for example, the sounds seem more distant, that the eyelids get heavier, that the head and the body tilt forward, we restore our posture to regain our vigilance, we focus on exercise and, if necessary, open your eyes. “
The solution, for those who cannot fight drowsiness: meditate by walking very slowly, eyes open, or try more “informal” practices, such as meditating while taking a shower.
“The exercise consists in being present in everything that happens: the temperature of the water on the skin, the contact with the shower gel, the smell and the texture of the foam … and each time thoughts come, you bring your attention back to your feelings. “
Although very demanding and full of good will, some people may feel that they are unable to meditate. “Maybe it was not the right time to get started, the obstacles were too great,” suggests experts.
Or quite simply by disappointment: “Because we expected rapid results“, underlines experts. Rather than strive, it is better to turn to other anti-stress tools: relaxation, yoga, sophrology, sports …
- Two things to know if you want to start meditation
- Alone, it’s very complicated
“If a book, a CD or a video can be the first step of discovery, it is necessary, if one is seduced, to then go through a real learning,” say experts. Mindfulness training programs last eight weeks, including a full day, a weekly session of two or three hours, and home exercise approximately half an hour a day.
Ideally, you should meditate for about 30 minutes a day. “If, during this learning period, we played the game without skipping any session or personal work, then we should observe the first results and be able to manage. “
Meditation suitable for everyone