Meditation

Self-knowledge involves developing a clear mind. Meditation is a way to focus on what is essential. Many of us know its benefits and practice it occasionally. But fewer of us are aware of its benefits when it is combined with artistic expression. Deepening your way of seeing and practicing art is another way to access a meditative state of mind for better knowledge of yourself and the world around us. Meditation is a long-established mind-body therapy used to promote a sense of calm and physical relaxation. It promotes balance, which helps manage illness and promote health and well-being.

Meditation is the practice of turning your attention inward and looking above yourself. Meditation has many positive effects on the body and mind. Its action focuses on the interaction of the brain, mind, body and gestures. It mobilizes the mind and attention to the present.

What is meditation ?

The origins of meditation are very ancient. Born in India more than 5,000 years ago , it spread throughout Asia.

In the 16th century, in Europe, meditative practices developed. They are inherited from Antiquity and the Middle Ages and are part of the tradition of spiritual exercises.

It was only in the 18th century that meditation, as we know it today, that is to say directly from Buddhist spirituality, spread in the West. Meditation quickly became popular after 1950. The widespread practice was yoga, which detached itself from the religious aspect.

Historical branches of meditation

Vipassana meditation which is practiced in retreat from a few days to several months. It is a traditional Buddhist practice that focuses on breathing and bodily sensations.

Zen (za) meditation is of Japanese origin resulting from Japanese Zen between Buddhism and Taoism. It is a set of rituals that are practiced every day during a retreat whose name is “sesshin”, which literally means “to gather the spirit”.

Zen is originally closely linked to martial arts and often called “the way of the warrior”. Note that Zen was probably imported from China, where it is called “Chen”. The famous fighting monks of Shaolin are an example of Chen Buddhism, which according to legend, was imported from India by Bodhidharma himself.

However, it seems obvious that in the past, religion and the arts of war were closely linked. At this time, we are aware that the martial artist possesses a power dangerous to the lives of others. Such power must then be accompanied by good knowledge and self-control. The warrior must be able to move from extreme excitement linked to combat to deep wisdom, in order to avoid outbursts of violence and to be able to put an end to the combat.

Just like martial arts, Zen teaches strength and wisdom. These two paths then form only one.

Widely adopted by Western societies as an art of meditation, Zen has in the process lost its link with any martial aspect.

The mandala is a transcendental meditation tool, the aim of which is to awaken awareness of the Self, by reviving inner action, concentration and the meditative state. It allows you to dive into the heart of your being. This makes it an excellent meditation support.

Mokuso defines the short meditation sessions traditionally practiced at the beginning and end of the practice of a Japanese martial art. Meditation is an integral part of practicing a martial art. Whether we are talking about judo, karate, aikido or any other form of martial art, these practices are the union of mental and physical strength, in an inseparable way.

The main types and functioning of meditation

Meditation has more than 500 disciplines. Here are some of the most important ones.

Mindfulness meditation.

This form of meditation is the best known and the only one whose effects are scientifically validated. The expression “mindfulness” is a translation of the term “mindfulness”, which means attentive presence, or full presence at a “moment T”. Defined as “taking care of yourself,” this practice resides in experiencing the moment without judgment. A meditation technique is based on Buddhism, and characterized by the use of breathing to increase attention. For example, when you shower, feel the feel of the water, its warmth, the sound and the smell in the bathroom.

Vipassana meditation

Vipassana meditation is the oldest form of meditation in India, which involves observing things as they are. It is also about feeling your emotions and feelings with honesty and sincerity. When you close your eyes, many things come to mind. Let them wash over you by accepting them as they are. You may feel pain and eventually your body will want to change posture. However, continue to look at the situation as it is. If you practice this exercise regularly, you will feel like you are looking at yourself outside of your body.

Samatha meditation

Samata meditation is a method of meditation derived from Buddhism, which means “stop” in Japanese. The goal is to calm the mind and stay focused on one thing. This keeps the mind clear. It doesn't matter what you focus on, whether it's your breathing or what's in front of you. Let's focus on one object.

Mantra meditation

Mantra meditation is an Indian meditation technique practiced around the world. Particularly recommended for those who are not good at meditating in a quiet space. This is done in a relaxed atmosphere. It involves declaiming while chanting a mantra. This leads to activating the action of the chakra, which is the path of energy, which will release negative thoughts.

Diet meditation

Diet meditation, as its name suggests, is a meditation practiced during meals. This is a rather practical method, because it is done during the meal. By slowly savoring and eating the food in front of you, dopamine, which produces a feeling of happiness, is released and your mind settles. The goal is to focus on your sense of taste. The sweet, spicy, bitter and the subtleties of the dishes invade you and soothe your mind.

Walking meditation

Walking meditation is a method of meditation that requires you to concentrate on walking. The sensation of lifting your feet off the ground and putting them back down is experienced consciously. You must then mentally verbalize each action, such as “raise your right leg”, “take a step” and “step down”, by focusing on the movement of your body, you will rid your mind of distractions.

Art and meditation

Art is much more than an escape, it helps us maintain a curious and healthy mind.

Art therapy has a healing effect for a variety of ailments, including depression, trauma and illness. The technique is used to help patients or their families increase their self-awareness, and cope with symptoms in order to adapt to stressful and traumatic experiences. Meditation is very often used at the beginning or end of the session.

Here are four reasons why creative activity is such a powerful recipe for psychological well-being:

Art is a vehicle for meditation and connection

Most of us can understand that art offers an escape from a sometimes harsh reality, but where does art's healing potential come from? This impacts our state of mind: enjoying emotional stability is largely about taking responsibility for how we feel.

The power of meditation no longer needs to be demonstrated. One of the reasons it is so powerful is that it promotes self-acceptance. Art-making is a type of meditation, an active training of the mind that increases awareness and emphasizes the acceptance of feelings and thoughts without judgment or relaxation of the body and mind.

Art, like meditation, allows us to create space between our often negative and anxious thoughts and connect with our true selves. To create art is to achieve a state of consciousness and freedom from the constant debilitating chatter of the mind.

Art provides a feeling of fluidity and freedom

Similar to meditation, art can help us tap into a deeper, calmer part of ourselves. We enter a state of flow and awareness of the present moment. Artists, whether they know it or not, create from an inspiration, from an inner stillness. Eckhart Tolle, spiritual teacher, writes: “ Identification with thoughts and the emotions that accompany those thoughts creates a false sense of self, conditioned by the past… This false self is never happy or fulfilled for long. Its normal state is one of unease, fear, inadequacy and dissatisfaction. To create art is to achieve a state of consciousness and freedom from the constant debilitating chatter of the mind.”

Art allows for true self-expression

The process of creating art overrides the need for verbal communication. Creativity is its own language and facilitates communication with each other. In therapy, this can be an effective way of saying the unspeakable, as demonstrated by the use of creative therapies with children. This also explains how we can be transported to the essential when looking at a work of art, or even listening to music, without necessarily knowing the specifics of its origin. Art exists in its own non-verbal parameter and thus frees us for unadulterated self-expression.

Select what suits you

There is no right or wrong way to meditate, so it is important to choose according to your intuition. Try several methods. If you notice an improvement in your concentration and a feeling of calm in your mind, it's a sign that your meditation is working.

Meditate at an opportune time

For beginners, it is recommended to do it in the morning when it is easier to concentrate, but choose the most convenient time for you. The idea of having to program creates a feeling of obligation and causes stress.

A word of advice: avoid them “after a meal.” Not only does your body feel heavy during digestion, but it can also make you drowsy, making it harder for you to stay focused. Once you get used to meditation, you will practice in any environment, regardless of the time. Note that some large companies authorize it during working hours.

Create an environment for meditation

Choose a quiet, simple place to focus with a comfortable temperature and ambiance. A room with aromatic candles and incense is a good approach.

It is also important to try to relax physically. For example, use a cushion or blanket when sitting. Creating an environment where you feel physically and mentally comfortable will help you focus more on meditation.

How long to meditate?

A period of 30 to 60 minutes is preferable, but the most important thing is regularity. The ideal meditation time for beginners is 5 to 10 minutes per day. Even a short session is effective.

Many of the world's largest companies, including Apple, Google and Facebook, have adopted meditation. The purpose of implementing the meditation program is to maintain the mental health of our employees. Many people have a spiritual image when they hear the word meditation. However, the results based on scientific evidence have been proven and its effects are recognized worldwide.