Regularity is the key to experiencing all the virtues of mindfulness meditation. After having discovered and appreciated this practice, the idea is therefore to integrate it into your daily life, but without putting pressure on yourself, it must come naturally, little by little, starting with sessions 2 to 3 times a week. , and why not every day if you want or feel the need.
For this practice to take its place quite naturally in your daily life, it is important to find the right moment, the right situation, which is good for us.
The question of the moment is important: for you, would it be more early in the morning, when you wake up? Or in the morning, hooking it up to another habit to make them stronger together (after your shower, or after brushing your teeth , for example). In the morning, the mind is calmer, there are fewer things to observe.
Would this moment for you be more integrated into your lunch break, because this moment is calmer?
Or are you more of those who prefer to meditate in the evening? Be careful, the risk is falling asleep, which is not the goal... So if meditating puts you to sleep, plan a session a little earlier in the evening, because you have to avoid fighting against sleep while practicing. This will be a good preparation for the sleep phase !
To find the time that works best for you, experiment with mindfulness meditation at different times of the day, and see what works best for you.
Don't be judgmental
"Ah, that's good, I succeeded in this meditation session, I had no problem concentrating...", "Olala, I completely missed this meditation session, my mind was elsewhere, I don't am not happy with myself" : we all tend to be judgmental, for the slightest thing we do, and meditation is no exception! However,"there is no successful meditation or failed meditation".
Did you have trouble concentrating today? That's how it was, the mind was very restless. You can observe it, you recognize it, and you think that's just how you were at that moment.
In the practice of mindfulness meditation, there is nothing to achieve, nothing to achieve, so there is no reason to judge yourself, to be in performance, or to arm wrestle with your mind, you just have to "let yourself be".
There is no result to achieve, meditating is simply an art of living, to feel good, it should not become a tension, an obligation.
Choose session durations that suit you, and observe your resistance that comes, or boredom, tensions in the back (the idea is not to have pain, stretch and come back). Adapt your session time to your current state, your needs, your desires.
Gradually integrate this practice into your daily life
Mindfulness meditation is "a training to be" and can become a way of life. The idea is to be able to apply it on a daily basis (eating, washing dishes, walking down the street…), after having learned the basics through formal meditation sessions.
Do you have a little knot in your stomach because of the stress that builds up before a meeting, an exam, an appointment, a public speaking session ? Meditation can help you come back to the present moment in a few minutes, thanks to conscious breathing which allows you to be really there, and not in assumptions, projections...
Once you've tried one or two formal sessions of mindfulness meditation, using an app, try doing it informally (in a meeting, put your hands on the table for 2 or 3 breaths, to come back to the present moment, be really there, in transport, put your hands on your thighs, leave your eyes half open or closed, and come back to your breath, etc.).
I can't meditate… What should I do?
If you're having trouble when you first start mindfulness meditation, that's completely normal. Some days when you are more tired, more stressed, more anxious, more restless in your mind, you will have to take your thoughts several times by the hand to drive them away, sometimes a hundred times before you manage to be here, here. , and now. But again, this does not mean that you have "failed your meditation session", since there is no result to be achieved.
And similarly, if you drop meditation for a week, and you can't come back to it as regularly as you would like, that's okay.
Each session is a new session, whether you meditated the day before or 6 months ago.
Come back to your deep attention: why am I sitting down to meditate today? Why do I want to stop for 10 minutes right now?
This attention can vary from day to day, from week to week. We can start a session with attention, listening to ourselves, without forcing ourselves, clearly identifying what makes us need it, before meditating, can help to make sense, to let things emerge.
"Mindfulness meditation is a journey, and as in life, there are ups and downs. You just have to listen to yourself, sometimes face pain, sadness, or even happiness! ".