Femme adulte de type caucasien pratiquant des exercices de yoga à la maison. Lumière douce, bougies, mur de briques en arrière-plan.

Throughout history, meditation has been an essential part of many civilizations. Records indicate that meditation was practiced in ancient Greece and India more than 5,000 years back. In the Buddhist religion, meditation is an important part of their religious practice. Different forms of meditation are practiced in China and Japan, and Christianity, Judaism, and Islam have traditions similar to meditation. The word meditation comes from the Latin ‘meditari’ which means: exercise, turn something over in one’s mind, think, consider. It’s defined as “consciously directing your attention to alter your frame of mind.”

Les thérapies de la médecine corps-esprit

Meditation is one of the proven alternative therapies that lately are categorized under the mind-body medicine therapies. It’s continuing to gain popularity, as an increasing number of health experts believe that there’s more to the link between body and mind than modern medicine can explain. Meditation has been proven to assist the immune system and enhance brain activity, according to investigators. An increasing number of doctors are prescribing meditation as a means to reduce blood pressure, improve exercise performance, for individuals with angina, to help people with asthma to breathe easier, to alleviate insomnia, and generally unwind everyday pressures of life. Many hospitals now offer meditation classes to their patients due to the health benefits. All encourage physiological health and well-being.

Traditionnellement, la méditation était utilisée pour la croissance spirituelle, mais plus récemment, elle est devenue un outil précieux pour gérer le stress et trouver un lieu de calme, de relaxation et de tranquillité dans un univers exigeant et rapide. Les bienfaits de la méditation sont les suivants : guérison psychologique et physique ; soulagement du stress, de la peur et du désespoir ; amélioration de la respiration ; développement de l'intuition ; confort profond ; exploration de vérités plus grandes ; localisation de la guidance intérieure ; déblocage de l'imagination ; manifestation du changement ; nettoyage et équilibre psychologique ; et approfondissement de la concentration et de la perspicacité.

La méditation suscite de nombreux termes descriptifs : immobilité, calme, tranquillité, paix, calme et sérénité. Tous combattent le stress et la tension.

Meditation takes many forms in today’s society. All have something in common. They use concentration methods to still the mind and stop thought. Various practices exist like chanting (Mantra), focusing on energy centers in the body (Chakra Meditation), breathing, mindfulness (Mahamudra), loving kindness, formal sitting (Vipassana), expressive practices (Siddha Yoga), and walking to name a few of the styles. Try each style and find out what works for you or you might wish to switch between the techniques from time to time. For the purposes of this guide, I will talk about Mahamudra and walking meditation.

Étapes pratiques pour commencer à méditer

1. Trouvez un endroit où il y a peu de distractions extérieures. Un endroit où vous vous sentez mentalement à l'aise, en sécurité, loin du stress et de la pression est le meilleur site.

2. Portez des vêtements amples et allongez-vous ou asseyez-vous dans un endroit confortable.

3. Plan to meditate in a place that’s warm and comfortable. You may want a blanket or light covering as some people today experience a sense of coolness when they are not moving about for a time period.

4. Candles may be used to focus attention on the task at hand. If you use them, don’t forget to be careful and extinguish them before leaving the room.

5. La relaxation est un élément essentiel de la méditation. Prenez quelques instants pour vous mettre en état de relaxation en prenant une profonde inspiration par le nez, en gonflant vos poumons et votre diaphragme. Retenez votre respiration pendant quelques secondes et expirez lentement par la bouche. Faites cela plusieurs fois jusqu'à ce que vous vous sentiez reposé.

6. La musique calme et apaisante peut être utile pour induire un état de tranquillité et de confort.

7. If you’re hungry, have a little something to eat, since it’s not necessary to meditate on an entirely empty stomach.

8. Mettez vos attentes de côté et ne vous souciez pas de le faire correctement.

La méditation consciente

Mahamudra is the kind of meditation that’s a means of going about one’s daily activities in a state of mindfulness. It’s meditation integrated into all facets of our lives. This next exercise is one that you can do anywhere to create a sense of inner peace. It’s particularly beneficial for those times you’re stuck in traffic, waiting in line at the supermarket or bank, in the workplace when days are hectic, or when you’re picking up the children from school or extra-curricular actions. Meditation helps us remember to stop and ‘smell the daisies.’

Commencez par prendre une profonde respiration. Respirez profondément et, ce faisant, gonflez vos poumons et votre diaphragme. Retenez votre respiration pendant quelques secondes et expirez lentement par la bouche. Concentrez-vous sur votre respiration et faites le vide dans votre tête. Faites cela plusieurs fois jusqu'à ce que vous sentiez que le ralentissement de votre respiration et un profond sentiment de paix envahissent tout votre corps. Sentez consciemment que la paix imprègne votre corps. Laissez tomber vos épaules et rejoignez l'énergie universelle par le sommet de votre tête. Répétez l'opération. Si vous le souhaitez, envoyez la paix à ceux qui vous entourent en vous reliant à leur cœur avec amour et lumière.

Méditation à pied

Une méditation marchée est simplement un exercice de conscience. Il y a quatre éléments :

    • prenez conscience de votre respiration,
    • observez votre environnement,
    • be careful to your body’s motion, and
    • prenez un moment pour réfléchir à votre expérience lorsque vous rentrerez chez vous.

To practice ‘consciousness walking’ bring consciousness to walking where you find yourself. Take note of your breathing. Are you currently taking short, shallow breaths before knowing it? In that case, take a couple of deep breaths and center yourself in your body and at the present moment. Appreciate the amazing body you’ve got and the blessing of being able to walk.

Notice your surroundings. What is it? Take a few minutes to listen to the noises around you. Feel the breeze, sun, fog, snow or rain on your face. Consider the people, animals, birds, sky, trees, and buildings around you. Breathe in and out and realise that you’re an essential component of the environment.

Focus on your body. Are you currently holding tension in your shoulders, neck, solar plexus, lower back, or thighs? Breath into some areas where you’re feeling tension and let it drain in the Earth. Next, focus on your posture. Are you standing tall and straight or slouching? Walk in a way that’s comfortable for you along with your own body loose and uplifted. Walk with confidence and dignity, 1 foot before the other and look closely at the experience of motion. You may walk mindfully everywhere, along a sidewalk, walking your dog, in the mall, along the halls at work. You only remind yourself to be in this moment, taking each step as it comes. Some folks find it useful to repeat a mantra (mantras are sacred words repeated in order to bring focus to your mind). You could also use a variation on the walking mantra by counting your breaths. Walk more slowly than you do and count how many steps it takes for your intake of breath and the number of steps for your exhale. In this sort of meditation, your attention is focused on both your steps and your breathing bringing together a wonderful balance of peacefulness and awareness.

Take some time to reflect on your experience when you return home. Five or ten minutes brings close to your walk and gives a chance to make the transition from this ‘place of peace’ to normal day-to-day activities.