AM SUGGESTION
SELF-MEDITATION EXERCISES:
Soothe your body and mind with self-meditation...
SUMMARY :
- Mindfulness Meditation
- Body Scan Meditation
- Meditation with a Mantra
- Walking Meditation
- Visualization Meditation
- Recommendations
What is meditation?
Meditation is an ancient practice aimed at calming the mind and achieving a state of heightened awareness. Self-meditation exercises can be done anywhere and at any time, providing an accessible way to reduce stress, improve focus and promote overall well-being.
Some Exercises...
Mindfulness Meditation
Objective :
Mindfulness meditation involves paying full attention to the present moment, without judgment.
Instructions :
- Choose a quiet environment , find a place where you will not be disturbed.
- Sit comfortably , sit on a chair or cushion, with your back straight but relaxed.
- Breathe deeply , close your eyes and take a few deep breaths to relax.
- Focus your attention , pay attention to your breathing. Note each inhalation and exhalation.
- Observe thoughts , when thoughts arise, observe them without getting attached to them and gently bring your attention back to the breathing.
Duration :
Start with 5 minutes and gradually increase to 20 minutes.
Body Scan Meditation
Objective :
This technique helps release physical tension and become aware of your body.
Instructions :
- Lie comfortably , find a relaxed position on your back, arms at your sides.
- Focus on your breathing and take a few deep breaths to relax.
- Scan your body , to do this, start at your toes and slowly move up to the head. At each step, focus on the sensations present and release any tension.
- Visualize relaxation , imagine calming light passing through every part of your body, completely relaxing it.
Duration :
About 10 to 20 minutes.
Meditation with a Mantra
Objective :
Use a mantra to focus the mind and induce a deep meditative state.
Instructions :
- To choose a mantra , select a word or short phrase, such as "Om" or "Peace."
- Sit comfortably , find a comfortable sitting position with your back straight and relaxed.
- Take a deep breath , close your eyes and take a few deep breaths.
- Repeat the mantra , chant or silently repeat your mantra in sync with your breathing.
- Concentration , if your mind wanders, gently bring it back to the repetition of the mantra.
Duration :
Start with 5-10 minutes and gradually increase.
Walking Meditation
Objective :
Combine movement and meditation to improve body and mental awareness.
Instructions :
- Find a quiet place , a park or garden is ideal for this exercise.
- Take a slow gait , walk slowly, paying attention to each step.
- Focus on the sensations , notice the contact of your feet with the ground, the movement of your muscles and your breathing. And reconnect with nature, feeling the clean air flowing in and out.
- Stay present , if your mind starts to wander, bring it back to the physical sensations of walking.
Duration :
About 10 to 30 minutes.
Meditation on Visualization
Objective :
Use mental imagery to induce a state of deep relaxation.
Instructions :
- Sit or lie down comfortably , find a relaxing position.
- Breathe deeply , take a few deep breaths to relax.
- Visualize a calming place , imagine a calm and serene place, such as a beach or a forest, or a place that is familiar and calming to you.
- Engage all your senses , try to smell the smells, hear the sounds, see the colors, and feel the textures of this place.
- Total immersion , inhale and exhale slowly, allow yourself to immerse yourself in this visualization, feeling deep peace and relaxation.
Duration :
About 10 to 20 minutes.
