Meditation: what is it?

Mindfulness meditation is a meditation technique that involves accessing a state of 'full attention', also called 'full awareness'.

The benefits of mindfulness meditation

Like other forms of meditation, the benefits of mindfulness meditation are numerous and it is recommended in the case of:

• Insomnia: its relaxing and anti-stress effects reduce the time it takes to fall asleep and improve the quality of sleep.
• OCD (Obsessive Compulsive Disorder:): Mindfulness meditation can reduce the obsessions and ruminations associated with OCD by withdrawing from parasitic thoughts.
• Depression: Mindfulness meditation is associated with a decrease in the frequency and intensity of negative emotions and an increase in the frequency of positive emotions. This would combat depression and prevent relapse.
• Anxiety and stress: Studies have shown that this practice can reduce an individual's anxiety and stress levels.
• Addiction: A study has shown the beneficial effects of this practice on alcohol consumption, impulsivity, satisfaction and cognitive flexibility in people suffering from alcoholism.
• Eating disorders: Meditation allows people with eating disorders to have a new perception of food and their relationship with food, and to become aware of the influence of their emotions on pathological behaviour.

In general, mindfulness meditation improves an individual's well-being and cognitive abilities (memory, attention, concentration, creativity) when practised regularly.

It is always very tricky to approach the subject of the health benefits of mindfulness practice.

The experience is different for each person, so where one person may notice a tangible improvement in their sleep or better management of their negative emotions, others may experience a more diffuse feeling with, in the background, a more complete sense of their overall life.

The trainers are at pains to emphasise that good practice means not expecting anything from it.

This warning is a real paradox in view of the world we live in today, where every action, every project unfolds into goals to be achieved.

Full consciousness meditation is therefore a perplexing practice because it induces the learning of detachment, even in our goals, and it is precisely by cultivating this attitude that its benefits unfold.

The world of science has amply demonstrated the health benefits of a regular meditation practice, as it would act on stress and all the problems that can arise from it: anxiety, negative emotions, pain, the immune system, addictive behaviours or even throughout life.

It would also reduce depressive relapses and insomnia, improve memory, concentration, attention, creativity and empathy.

We now find a plethora of scientific studies that convey the approach of what is called mind-body medicine, where we study how the mind can have a beneficial effect on all kinds of pathologies.

Who can do mindfulness meditation?

Mindfulness meditation is available to everyone.

However, it is contraindicated for people with the following conditions that require appropriate treatment

• Acute depression
• Unstabilised bipolar disorder
• Dissociative and psychotic disorders (hallucinations, delusions)
• Recurrent panic attacks

The STOP method for taking action

• S (stop): Stop for a moment and close your eyes.
• T (take a breath): Put your hand on your stomach and take a deep breath.
• O (observe): Become aware of the thoughts, emotions and physical sensations that are present. What signs are you feeling? What is predominant? Observe what is happening inside you. If you become distracted, become aware of it and simply bring your attention back to the present moment.
• P (proceed): After the exercise, take note of the elements you have acquired and put them into action.

4 exercises to get you started

Pay attention to your breathing

Choose a time when you have 10 minutes and find a quiet place to sit comfortably. Focus your attention on your breathing as you inhale.

Notice the sensation at the tip of your nose as the air enters your body. Continue to breathe normally. Notice how your lungs expand as they fill with air and contract as you exhale. Continue to observe the movement of your breath in this way for 10 minutes.

The first few times you practise, you may find that you spend a lot of time lost in thought rather than concentrating on your breathing. It's just a matter of noticing these internal distractions and refocusing. You can lose focus and bring your attention back within minutes. With practice, you will probably find that you can maintain your focus for longer and be less distracted by the thoughts and emotions that arise.

Observe your thoughts

It's about taking a position as an observer of the thoughts that come and go in your mind.

Paying full attention to one's thoughts is different from the normal way of reacting or getting caught up in one's own thoughts. It is simply a matter of observing the thoughts and images that pass by. If you are caught up in your own thoughts, it is simply a matter of noticing what you are thinking. If your thoughts have been a negative monologue (catastrophizing or blaming), simply observe.

This brings you back into the present and allows you to make the choice to silently withdraw from those thoughts and continue to observe.

This exercise reinforces the experience that thoughts are just fleeting mental formations that come and go, that you don't have to participate in them, and that you have the ability to control your mind.

Watching your emotions

Like thoughts, emotions come and go. While it can be more difficult for many people to observe emotions than thoughts without getting caught up in them, one strategy that can help is to name them, which can expand your vocabulary and your ability to distinguish between different types of emotion. Better identification of emotions is a skill that promotes better resolution of different situations.

Pay attention to feelings in the present moment

Walking, showering, having a snack... are all opportunities to practice mindfulness. The idea is to pay attention to the different sensations and perceptions of the experience, to become aware of the wandering mind, and then to refocus our attention on the sensations and perceptions of the present moment.