Stress linked to behind closed doors, tensions after days of teleworking, difficulty falling asleep ... The current climate invites meditation to refocus, to take care of yourself and to better live the period. Two experts in the field give the keys to get started.

Confined due to the epidemic of coronavirus covid-19, we find ourselves behind closed doors, in family, in couple, or alone, and this for an indefinite period. In an anxiety-provoking ambient climate and with limited possibilities of movement, it is essential not to give in to tension, to succeed in taking on oneself, to free up time and to learn to listen to oneself. To do this, meditation is an essential tool. Its benefits against stress, depression and anxiety have been proven by numerous scientific studies. Two meditation experts deliver their advice for the first sessions. How to meditate alone bellow:

1 - Create a space of calm
If you keep your children during confinement, being disturbed every five minutes in a messy environment while trying to find inner calm is impossible. Before you start, find your Zen corner: "a simple place, if possible well lit, with a cushion or a chair, a pretty bouquet of flowers or an inspiring image", advises Marie-Laurence Cattoire, business manager, teacher of meditation and author of the meditation of benevolence is clever (1). https://www.mindfulmeditationaustralia.org.au/
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2 - Using audio supports
Even in a pleasant space, it is not always easy to know how to meditate. Audio guides or applications (such as Petit Barbour, Zenfie or Plaines conscience) can assist you in your beginnings to understand the meaning of practice. Then it's up to you to let yourself go throughout the session. “The CDs are very well made, they really help to practice alone at home. I recommend those from Audiolib by Fabrice Medal which are very comprehensive, ”advises the teacher.

3 - Find a comfortable position

You don't have to put yourself in the lotus position to meditate. Sit on a chair, on the floor or on your bed, so that you are comfortable without falling asleep. Take a natural posture, neither too tight nor too loose, and observe what is happening in your body. "And if we like it, we can take a stick of incense." Their burning time is indicated on the packaging, so you can see the length of the session without looking at the time! If you want to meditate for fifteen minutes, you cut a 30-minute stick in half, ”recommends Marie-Laurence Cattoire.

4 - Set a session objective
The first few times, you will always have something better to do. To stay focused “it is important to decide how long the session will be before you start, and not to get up until the end. If we don't go all the way, we don't really experience it. The idea is really to allow yourself a time when you do nothing for 10, 15, 20 or 30 minutes, ”explains the teacher.

5 - Focus on your breathing
During your session, your breath is your best guide. Take deep breaths in awareness of the gesture, inflate your belly and exhale while visualizing the path of the air in you. By focusing on your breathing you will find it easier to be in your body rather than in your head. If thoughts come, nothing is more normal. Watch them scroll without paying any attention to them.

6 - Practice when you want
Morning, noon evening? Meditation can be practiced when you feel like it. “In the morning, it allows you to start your day in full presence. Some prefer to take time out at work, for example at lunchtime. Others favor returning home in the evening, to leave aside the working day and start the second part of the day. Some also meditate before going to bed, to sleep better, ”explains Fabrice Medal, founder of the Western School of Meditation .

7 - Integrate it into your daily life
It is essential to continue the practice. For Marie-Laurence Cattoire, "it is better to practice a little each day, than a lot from time to time. The idea is to make this part of your daily life. This is how meditation can work in us and teach us a new relationship with time, with situations, with ourselves, with others ”. The results will be felt quickly: “After a week of daily practice, you will feel more alive, more courageous. It's not just about being calm, ”says Fabrice Midal.