Vous êtes sur un chemin de développement personnel. Comment pouvez-vous tirer le meilleur parti de votre temps de méditation ?

Meditation is an attempt to focus on stillness of being in a moment. Meditation can take various forms depending on what meditation means for you. In my life I have found that when I reflect on events to see the positive and negative of each event that is top of mind, I remain in a state of grace ie. not elated nor deflated by the event. This enables stillness of my mind. I recognise that both positive and negative events will occur and is part of life. By balancing my thinking on events in my life I move forward without the emotions rearing its head as "noise" in my mind. These are techniques that I teach to achieve stillness in my mind no matter where I am and no matter what the time of day.

Choosing a suitable app that can really help in guiding different types of mediation truly plays an important role in tracking your progress. One should always try different options that suit needs, preferences and budgets!

Bear in mind that app is only one of the options. There are a variety of choices you can experiment for different purposes. For example, 1. Yoga practice - enhance the awareness and connection with your body, mind, and soul in the present moment 2. A nature walk - cultivate mindfulness by experiencing nature with our senses 3. A 10-day silent retreat - break the thought pattern from your current state of mind Trying different ways can help you identify what suits you better and have more holistic benefits.

While there are many apps that can guide you with meditation, with different time frames, perhaps this option is not suitable for you. Meditation is not just sitting down in silence - it can be a yoga practice, a gratitude practice or a mindful walk in the woods. Try out different meditation methods that can work for you, and to set yourself up for success, make sure the method chosen is something you can sustain before adding another form of meditation. For me personally, my meditation practice can be as small as connecting to my body when I wake up or before I go to sleep, without the help of any other materials.

Some of the popular apps you can use are: - Headspace: This popular app offers beginner-friendly courses and guided meditations, making it easy to ease into the practice. It has a friendly interface, diverse content, and even sleep and focus-oriented sessions. - Calm: Similar to Headspace, Calm features calming visuals and soothing music alongside their guided meditations. It focuses on stress reduction and sleep improvement, making it perfect for anyone seeking inner peace. - 10% Happier: This app combines short, practical meditations with daily talks from meditation and mindfulness teachers. It's great for busy individuals wanting to fit mindfulness into their lives without long sessions.

Don't underestimate the power of simple, daily breathwork. Incorporating even one single mindful breath every morning, regardless of location or time, can be a powerful anchor to bring you back to the present moment. Think of it as a micro-meditation, a quick reset button you can press anytime throughout your day. Remember, consistency is key, and even small mindful moments can have a significant impact on your well-being.

Meditation is re-habituating our mind, and like any habit, our mind needs repetition. The more we meditate and embody a certain state of being, the more likely we'll be able recall it during conventional life.

Consistency is key in meditation. Establish a daily or regular routine for your practice. This helps create a habit and allows you to experience the cumulative benefits over time.

We all start somewhere, and oftentimes, starting a new practice is just about showing up, even when demotivated. Start small so you do not get discouraged or give up. Doing something is better than doing nothing at all - even a 5 minute practice daily on a specific time can help you move forward.

Habit is everything. You don't have to meditate 20 minutes every day. On the days you feel like skipping meditation, do it for just 1 minute. Taking 1 small step every day moves you 365 steps at the end of a year.

Preparing the environment is often taken for granted. But in the way the body and mind prepare for an activity the environment plays a key role. Use a dedicated space. Use the same mat, same direction etc. if possible choose a space where you can’t be disturbed for that period. It’s good to have the set up in place rather than scrambling to organise them at that time because that small distraction can stop you from doing the meditation. It also helps to have a nice setting maybe some good pictures and a good aroma. I also find the presence of a small candle or lamp useful. Keeping some water element like a bowl with water is good too. If needed an audio can also be part of it. Basically make it appealing and keep it easy to set up.

Create a dedicated and comfortable space for meditation. Whether it's a corner in your room or a specific cushion, having a designated spot signals to your mind that it's time to focus. This is crucial as you need a safe space for your inward journey.

If you are going deep in mediation, you may want to prepare your environment. However, you can also practice different levels of meditation which do not require an environment change. You can practice mindfulness, breath focus, clear thinking, and more even in a busy environment. Deeper mediation can be done without distraction. Mindfulness can be done within distraction.

Also try not to get too caught up in this step, you might fall into the trap of perfectionism and then not end up meditating at all. Yes it's great to have the right environment. Meditating can also be standing near a window, closing your eyes and focussing on your breath just for a few minutes. The environment doesn't have to be perfect, when you focus on just your breath you can tune out the distractions. It's good practice anyway.

Find a peaceful and quiet location where you can meditate without interruptions. It could be a dedicated meditation corner, a room, or simply a comfortable spot where you can sit or lie down. Keep in mind that designating a specific environment to your meditation creates a thought pattern so that every time you go to that space, your brain recognises that place as a place of quiet and restoration. When trying to establish a meditation practice, try sticking to one spot for a while before changing. However, lean in and feel if you are enjoying the energy there. If not, then change your meditation environment.

Throughout the day, I always try to find several moments to focus on my breath. One easy breathing practice that you can do anywhere, is to breath in for 4 seconds, hold, and breath out for 6 or 8 seconds. When making your exhales longer than your inhales, you are signalling to your nervous system that it is safe to calm down. This exercise has helped me in many situations, so I can only recommend it!

Most important aspect of our life is our Breath. Just sitting silently and giving focus to our natural breathing has worked beautifully for me. Calms your anxious mind and body and helps manage emotions and can be quiet healing in itself.

In addition to being simple and accessible for everyone, the breath represents deeper insights such as our similarities with every other human being, our interconnectedness with the environment (tree -> oxygen, etc.) and because it has a beginning, middle and an end, impermanence.

In my meditation, focusing on breathing has been more than just a relaxation technique; it's a lesson in mindfulness. Concentrating on my breath, I've learned to stay present, a skill I now use daily. Using box breathing or just observing my natural rhythm, each session offers a unique experience. This practice has revealed a lot about my mind-body connection. Seeing how my breathing affects my thoughts and feelings has been eye-opening. It's not just about calming down in the moment; it's about gaining insights into how I handle stress and emotions in everyday life.

Close your eyes and take a few deep breaths, allowing your body to relax. Shift your attention to your breath, noticing the sensation as you inhale and exhale. Whenever you find your mind wandering, gently bring your focus back to your breath.

Meditation is personal, not a competition. ❤️ Do mindful meditation with patience, persist through imperfections, and gently redirect focus for a consistent, valuable practice.

Treat yourself with the same kindness and understanding that you would offer to a friend facing challenges. Speak to yourself with words of encouragement and support. Be gentle and kind to yourself. Acknowledge that nobody is perfect, and that includes you. Embrace your imperfections and mistakes as opportunities for learning and growth rather than sources of self-criticism. Prioritize self-care rituals that bring you joy and relaxation. Whether it's a warm bath, a walk in nature, or a moment of quiet reflection, make time for activities that nourish your mind and body.

People who are on a personal development journey are likely to be perfectionists and have high expectations of themselves. It can lead to demand for high standards. So, when you start on meditation, learn to forgive yourself as there are times your mind will wander. When it happens, remember, the saying of Catherine Ponder, 'The forgiving state of mind is a magnetic power for attracting good'.

If a friend of yours were to start a meditation practice, how would you talk to them? How would you support them? I assume that your answers are positive, and perhaps, you need to give yourself the same kindness and compassion that you would give to your friends. In a world where most of us are always running around, it can feel impossible to meditate. With consistency and kindness, you will get there. And always remember: 6 months from now, you wish you would have started today.

It's easy to get frustrated if my mind wanders or if I feel restless, but I remind myself that it's all part of the learning process. Meditation isn't about perfection; it's about growth and understanding. When I catch my mind drifting, I don't beat myself up. Instead, I see it as an opportunity to practice bringing my focus back, whether it's to my breathing, a mantra, or the sounds around me. This gentle redirection has taught me a lot about patience and self-compassion. I also remind myself that each meditation session is unique. Some days it's easier to find that sense of calm, and other days it's more challenging. But every session, no matter how it goes, is a step forward.

Reflect on your meditation experience after each session. Consider your emotions, insights, and areas for improvement. Utilize your meditation app, a journal, notebook, or a voice recorder to document your thoughts and feelings. This reflection process aids in tracking your progress, celebrating achievements, and recognizing challenges. Moreover, it supports the integration of meditation into your daily life and personal growth journey.

There’s a powerful saying that goes, “Everyone has a chapter that they don’t read out loud.” These micro moments of reflection allow for that safe space to process what you have just experienced. My mind tends to default to “what’s next” too easily to admit, but simply using my voice memos app after a time of reflection has been incredibly transformative.

When meditating, your mind will naturally create ideas and chatter. Note this experience and document any themes. Also, if you lead into your meditation with a premise or question in mind, you will conjure ideas and feelings around that topic. Note these as well. Meditation is a great way to cut the chatter and listen to that inner voice.

Receiving thoughts in the meditation process is part of the process, I have started to see how mind wandering can help release many preprogrammed thoughts and allow for the healing process.

Stop assuming sitting and closing your eyes and thinking is meditation. Go and learn how to meditate. It isn’t thinking. It isn’t naval gazing. It isn’t a self pep talk. Or motivational inner chat. They may have a place. Meditation is the bridge between you and your soul. If the word soul isn’t your language, change it to your wise self. Your intuitive self. We all have a connection that’s beyond the seen world and beyond our personality. Meditation in all its styles is about activating that connection. And remember, quality over quantity applies here as it does in everything.

A calm mind conquers the anxiety of life. When you grow in your personal life each day, it's vital to uphold your mental health. In today's world, it's a cultural requirement to be busy but it's about a few minutes to witness a pocket of air. Let's check the best ways to meditate effectively. 1. To prioritise your meditation time as like any other important meeting, schedule the meditation time in writing especially on a sheet. 2. Expect all possible distractions & take measures in advance to avoid it. 3. Meditate focusing on your thoughts while inhaling each breath without judging any. 4. Find a soothing place to meditate & practise it everyday from same place. 5. Enjoy meditation involving your family. You won't find it as a duty.

For me, sitting still in meditation has always been difficult, no matter how I tried. I therefore started with more accessible methods - 10 minute body scans, focussed nature walks, yoga practice and breathing exercises. Meditation comes in many different forms, and there is no right or wrong. Good luck with your practice - you got this!

Meditation is an important aspect which is simple and at the same time difficult to achieve. The mind is like a wild horse. It keeps jumping from one thought to another. As adults, we are assaulted with so many things to do that the mind gets overloaded. Meditation helps to calm the thought processes. Like a computer, some things should go into background processing and your subconscious works on it. A calm mind also is able to prioritize the things to do. One method of Meditation is to observe the thoughts as an outsider while the mind goes on from one thought to another. How the mind connects and jumps to another thought is also interesting to watch. 2nd method is to keep control of your thoughts. Eg. Counting numbers for a minute.

Begin with the understanding that the art of concentration is the prerequisite for meditation. Concentrate on your breath. Focus your eyes on a point. Focus on a mantra. True meditation will follow and is an advanced practice. Enjoy the process and don’t get hung up on it. Just as you can’t immediately play an instrument it takes being terrible first and lots of dedication. And don’t forget the pairing of Yoga with meditation, the whole point of yoga is to energetically and physically prepare your body to be comfortable sitting still for longer periods.