Meditation is the process of bringing body and mind together into one. It's about focusing on the present, the only place where body and mind can be one. When your mind is focused on the past or the future, your body is in the present but your mind is elsewhere.
When you meditate, the body / mind duality disappears. The duality between you and that which is not yourselves also disappears. You are now present, where there is no beginning and no end, no identity, no inside and outside ... Meditation is not relaxation, it is very different, even if that may seem quite close.
Meditation will also help you create a balance between body and mind so that one does not dominate the other. This will allow you to be fully yourself.
It is also learning to be kind to yourself and to others.
To meditate well, you need to be focused, and when your mind escapes, gently bring it back to concentration. Breathing is a good tool for this.
It will teach you to stop feeling guilty, to put things into perspective and to welcome things as they come by accepting them. It will help you to develop another intelligence, to explore other voices, more natural, more related to your body and its needs, more direct and less intellectual, by freeing you from the repetitive constraints of thought.
Meditation is the art of doing nothing to invest your body. If you want to meditate, you will have to accept to spend a moment, during which absolutely nothing will happen, except perhaps, to welcome his thoughts and let them go.
But contrary to what we think, when we meditate, we are not at all passive. We are focused and we come together, we refocus in the present. Just sitting cross-legged with your eyes closed is not enough, to change you have to be active (even if you seem to be doing nothing) and willingly invested in the present moment.
There is of course a part of spirituality in meditation, even if today it has become a more secular practice, but to meditate does not mean to move away from the earth and from men, it is on the contrary to embrace the humanity and return to the earth and nature, become anchored there by realizing its beauty, its importance, and realizing that you are a part of it and are one with it.
So, exactly how to do it?
We can do a lot of things in full consciousness (eat, walk, do manual work ...), we can also meditate lying down, if we do not fall asleep and remain perfectly focused. But the best position for meditation is to sit cross-legged.
You can put on zen or mood music, if it helps you concentrate, but you don't have to. You can also burn incense, it will help you refocus. If you can, meditate outside in nature is even better.
• Sit down cross-legged, palms outward (together or not), back straight, shoulders clear and breathing quietly, take a few minutes to find the position in which you are most comfortable, and then not to have to move too much.
• When you feel comfortable, close your eyes or fix a point that will help you focus. Then slowly take 5 deep breaths, inhaling gently through your nose and exhaling through your mouth. Go to the end of your inhalation and to the end of your exhalation each time, following the path of your breath with your mind, so as to reconnect with your body.
• When this is done, resume natural breathing, making sure your back remains straight. Relax by staying focused. If thoughts cross your mind, welcome them and let them go, don't hold on to them, your mind should be free, empty of thoughts. - Appreciate this moment during which nothing happens, apart from yourself together, body and mind, in the present. Let go by focusing on yourself and let the thoughts go, don't struggle, welcome them and let them go.
• They are just thoughts, they have nothing real. Feel the nature around you, how connected you are to it and be a part of it. Imagine sending light to you, and receive, welcome that light.
• After a while, when you feel calm and focused, take 5 breaths again, but this time breathe through your stomach like the singers (you should feel your stomach move with each breath) and breathe out through your throat (this should cause a sound of "ohhhh ..." a little long until the end of the exhalation. Again, follow the path of your breath with your mind. As you exhale, throughout the exhale, imagine that you are planting roots in the earth under your legs and buttocks and root with them (keep your back straight.) As you exhale, feel these roots sink and anchor into the earth.
• And then come back to yourself, letting your thoughts go. And let the time pass, let it flow, it doesn't matter anymore, you are here and now, in a present that unifies you, take advantage of this moment of emptiness. If you see that your mind is slipping away or that you are “off the ground”, take back those breaths that will help you regain your focus.
• The meditative state can last 30 minutes or several hours, it's up to you to judge what you need. When you stop meditation, do it smoothly, slowly with calm, and stretch to release your muscles that have been in one position for a long time. Then slowly resume your activities, without rushing.