Do your days resemble the famous metro-work-sleep routine? You don't have time to breathe and you are stressed most of the time? For your mental balance, it is important to give yourself moments of relaxation to cut short the hectic pace and your mind that is constantly spinning in your head. But also, being in the present moment allows for inner peace. If you are in the past or the future, it is difficult to be zen, because you often regret past actions and you are afraid of the future. The solution is to integrate mindfulness meditation into your daily life in order to be more in the present moment. Know that being in the here and now will not happen overnight. But, with practice, you will be more and more and for longer and longer.

The Origins of Mindfulness Meditation

The Beginnings of Mindfulness

The initiation into mindfulness (in English "mindfulness" and in Pali "Sati") dates back to the time of the Buddha (Siddhartha Gautama), the emblematic spiritual leader at the origin of the Buddhist religion, around the 6th century BC. Indeed, he insisted, in his teachings, on the importance of living in awareness , that is to say in the present moment.

Mindfulness meditation arrived in the West in the 1970s.

In 1979, Jon Kabat-Zinn (professor of medicine born in 1944 in New York) transmitted the art of mindfulness to the West with his secular program Mindfulness Based Stress Reduction. He was keen to demonstrate the benefits of mindfulness on stress reduction. He is the author of the famous books " Meditate: 108 lessons in mindfulness"; " Wherever you go , you are" and " Change yourself, change the world" .

Awareness of the present moment in France

Jon's spiritual master was Thich Nhat Hanh, a Buddhist monk born in 1926 in Vietnam. The latter is also another important figure in the world of mindfulness . In 1972, he became a political refugee in France. And it was in 1982 that he created the monastery of the village of Plum Trees in Lot-et-Garonne. Thus, he teaches Zen Buddhism there advocating awareness of the present moment , in particular through attention. He has also written various books on mindfulness such as " Taking care of the inner child" or " The art of communicating in full awareness" .

Christophe André (psychiatrist born in 1956 in Montpellier) is one of the first to introduce mindfulness meditation in France as a therapeutic method against anxiety. He is also famous for his books " Meditate, day after day: 25 lessons for living in full awareness" and " Time to meditate" .

How to achieve mindfulness with meditation?

As the name suggests, mindfulness meditation is primarily a meditation technique . So, practice in a quiet place where you won't be disturbed and put your mobile on airplane mode.

To begin, place yourself on a meditation cushion or zafu in the lotus posture (Padmâsana), half lotus, Burmese position or Seiza (kneeling sitting on the heels). Close your eyes or if you prefer, keep them open. Afterwards, focus your attention on your breathing in the here and now. Feel the fresh air entering your nostrils and the warmer air as you exhale and/or your belly swelling. Thoughts or emotions may arise. Observe and welcome them without judgment, then let them go to focus again on your breathing.

At first, it can be difficult to focus on breathing. So, start with 10 minutes a day and then increase the duration as you practice. Also know that when you start, it is normal to have difficulty staying still! Patience, it comes with time!

Yoga and mindfulness, is there a link?

A true practice of body and mind, yoga is a series of postures, but also breathing exercises (Pranayama) and meditation. The yogi focuses his attention on his body, his sensations and his breath. Yoga is truly an exercise in mindfulness ! Otherwise, it would be fitness!

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