How to meditate? Interview with Clio Pajczer

Is meditation accessible to beginners?

Meditation has no pre-requisites, and is absolutely accessible to everyone, as long as they want to try it and persevere! There are as many styles of meditation as there are practitioners, since it's an intimate encounter with oneself.

Is it possible to fail at meditation? If so, why?

The meditative state requires the body and mind to let go of the incessant flow of thoughts. It's therefore more difficult for someone who's in control, stressed or who can't stand still to let go and refocus, but there are always solutions. 

I'd advise such people to start with a rather dynamic physical session such as yoga or running. It will be easier to continue with a mindfulness meditation, concentrating for example on bodily sensations, sounds or gentle, uplifting music. 

If it's unpleasant, try a zafu (a meditation cushion that allows you to sit comfortably). 

Less traditional, of course, but I know people who meditate standing up and others who find meditation in movement... the most important thing is to listen to yourself. 

What are the prerequisites for successful meditation?

An open mind, no judgement and good guidance from the start! 

Do you have any advice for beginners?

To get started on the path to meditation, I recommend starting with a yoga practice if possible, as this will relax the mind and prepare it for mindfulness meditation. 

The idea is to start with 5 minutes, then increase as time goes by. 

Simple steps :

- If it's at home, create a cocooning corner, a bubble of well-being with scents you like, soft light... If it's in nature, then choose a calm place that helps your mind to connect with the elements around it. For me, that's the beach!

- Wear soft, warm clothes.

- Sit comfortably, with your back straight. If it's not comfortable, you can lie down (with a plaid is even better!).

- Close your eyes.

- Do a check-up of your body, from your feet to the top of your head: how do you feel? 

- Concentrate on your breathing. As you inhale, visualize a white light filling your body with well-being and positive energy, then as you exhale, release everything you no longer want. Consciously feel your body. 

- If thoughts are bothering you, visualize them as gentle waves arriving on the sand and leaving again in the distance.

- Perhaps take a few moments before finishing your meditation to visualize a place you particularly like. Imagine yourself there, feeling the smells, the sensations...

- To finish the meditation, you can take 3 deep breaths, inhaling through your nose and exhaling through your mouth. Then thank yourself for this moment of well-being. Bring a smile to your face and gently open your eyes.

- Take the time to come back. Stretch, drink a cup of tea... enjoy this gentle moment of inner calm.

The most important thing is to keep it up over time, so that meditation becomes an enjoyable experience that you want to return to regularly. 

What are the virtues of meditation?

There are so many, and what's more, they've been proven and validated by science! Meditation leads to inner calm and psychological well-being. It considerably reduces stress, anxiety and the risk of depression. 

Studies have also shown that meditation limits the effects of aging on the brain by improving attention, memory, emotional and pain control.

It limits cardiovascular problems by helping to reduce heart and breathing rates. It is also a fabulous tool for boosting immunity. 

In short, meditation, which is inexpensive, is as good for your psychological health as it is for your physical health!

Photo credit: Fred Raynaud