Mindfulness, full-consciousness meditation Tutorial

Unlock the power of mindfulness and enhance your well-being! This video explores the art of full-consciousness meditation, revealing its origins, benefits, and practical exercises. Dive into techniques that promote calm, heightened awareness, and emotional regulation. Join us in learning how to live fully in the present moment today!

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including Buddhist meditation practises

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and Western scientific research,

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especially neuroscience.

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Mindfulness programmes appeared as early as 1979,

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led by John Kabat Zin,

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author of Mindfulness Based Stress Reduction,

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or MBSR.

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In the 2000s,

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they entered the business world.

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So

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what is mindfulness?

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What are its benefits,

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and above all,

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how can it be practised?

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What is mindfulness?

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Mindfulness,

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sammasati in Pali,

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can be translated as right attention.

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It refers to vigilant awareness as opposed to autopilot,

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such as when we are driving or performing repetitive tasks.

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Mindfulness is a natural state of awareness that we can learn to develop,

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especially through meditation exercises.

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These meditation exercises require us to intentionally

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focus our attention on the present moment

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without judging the experience that unfolds moment by moment.

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Mindfulness is the antithesis or antidote to stress.

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Mindfulness is a state of full consciousness.

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Being 100% in the present moment,

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our thoughts focused on what is and especially on our breathing and our five senses.

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Stress is often a state of non-presence to the present.

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We stress because our attention is focused on the past,

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regret,

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disappointment,

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misunderstanding,

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anger,

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or on the future,

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a mixture of hope and anxiety.

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Our mind is a champion out of category to turn to the past

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that we often ruminate on,

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or the future with all our projections of what our

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future could be with our fears and performance requirements.

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In short,

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we are never really there in the now.

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Mindfulness meditation brings me back to the here and now in my body in the being mode

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rather than not in the doing mode.

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With a neutral gaze on what is opening myself to what is,

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no requirement,

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no problem to solve,

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just being here present,

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fully present,

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aimless.

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What are the benefits of mindfulness?

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Neuroscience researchers have thus demonstrated that

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learning to develop the being mode,

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which is the object of mindfulness programmes,

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helps to reduce psychological disorders and

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maintains both mental and physical health.

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3 minutes of conscious breathing activates the parasympathetic system,

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which generates physical and mental calm,

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explains Sybil von der Fen.

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The list of benefits is long.

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Decentation of thoughts,

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regulation of emotions,

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calmness settles down.

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Better attention to what is.

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We develop our five senses and we put a new eye on the world which brings gratitude.

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Decrease of our automaicisms.

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We have more choices.

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Reconnection with ourself,

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our inner being,

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some would say our soul,

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letting go and trust.

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The practise of mindfulness makes us discover a space of calm

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and safety within us,

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our safe space,

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to which we can return.

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In this safe space,

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it is easier to be open and available to others and to what is.

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I have accompanied executives in large groups,

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Google,

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Lamaif,

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who hired mindfulness experts to help their executives.

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To know how to settle down

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and let go for a while their stress of the past and the future,

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to be fully there in the observation of what is around them,

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in the observation of what is happening inside them without judgement,

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without worry.

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This is what Emily,

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journalist in the audiovisual industry and very stressed by her job,

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told the Express magazine.

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Mindfulness helps me to stop the mental ruminations

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to which I am a subject.

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The slightest remark from my boss made me enter into endless ramblings.

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From now on,

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when I see myself sucked into this negativity,

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I observe what's going on inside me,

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and I can consciously stop

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my negative thoughts

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when faced with a disturbing situation,

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observing first my physical reactions and then the emotions that flow from them.

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Allows me to make a detour that cuts off my instinctive reaction.

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I can then come back to the situation and look at it objectively.

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According to the philosopher and Buddhist monk Matteo Ricard,

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mindfulness feeds the virtuous spiral of presence and benevolence.

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The professional world has everything to gain from it.

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It has been proven that

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companies where it is good to live,

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companies where cooperation prevails over internal competition,

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prosper much better.

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How to practise mindfulness.

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On the brown.EDU website,

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you can find the approved mindfulness associations by country.

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You will then find the list of certified instructors.

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The formal training lasts 8 weeks.

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However,

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you can already

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step by step experiment mindfulness.

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The first piece of advice I will give you is to

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bring your head back to where your feet are.

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I work on such and such a file.

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I eat a rib steak,

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I listen to such and such a colleague.

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I am angry,

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I have this knot in my throat,

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I play with my children.

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Breathe.

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Open your five senses to what is there in the present moment.

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Focus your attention on your body,

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your breathing,

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your body's sensations.

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Explore the present reality without judgement on it,

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without labelling it,

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whether this is reality as pleasant or unpleasant.

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Mindfulness meditation does not change reality,

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does not seek to change it.

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However,

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its practise leads us to take a new look at reality,

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to apprehend reality differently,

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being open in communication,

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in communion to what is people,

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objects,

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events.

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Full presence can be practised for any task.

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I wash my hands and feel the contact of water on my skin,

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its freshness,

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the sound of running water,

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the smell of soap.

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I make a photocopy and I am fully present.

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I open the cover.

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I put the sheet.

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I press the button.

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I retrieve the copy.

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I open the cover.

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I retrieve the original.

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Put your attention and your senses in every gesture of daily life.

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Thoughts are not elsewhere.

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I say hello,

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look,

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shake hands,

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smile at my colleague in full consciousness.

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That's communication,

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communion.

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I commune with what is.

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The main instructor of mindfulness at Google is Shade Mentang.

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He entrusted the Express magazine with a simple

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mindfulness exercise.

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He advises to start small,

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start small.

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How do you calm your body and mind before a meeting?

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If you have very little time before your meeting,

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just take a deep breath.

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I'm here in the here and now ready for the meeting.

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Breathe

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deeply.

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If you have a little more time,

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take 3 breaths.

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During the first breath,

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pay attention to your body,

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calm down and relax your body.

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During the second breath,

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focus your attention on your face and its contractions.

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Relax your face.

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During the 3rd breath

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you wish internally that the person who is going to come into your office,

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the person you are going to meet,

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is happy.

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3 breaths change everything.

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Chad Mentang also advises,

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if you can,

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when all the participants of the meeting have arrived,

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start with 2 minutes of calm silence.

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This will change the whole atmosphere and efficiency of the meeting.

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Taking breaks brings us back to the here and now in our body,

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in our breathing in front of a new blank page

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to write.

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Our mind is only a tiny part of our consciousness.

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Mindfulness today consists in defocusing the mind,

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often hyperfocused in the past,

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the future,

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things to do,

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judgement.

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To bring it back to the now without judgement,

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choosing consciously where we focus our attention,

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where we direct our mind

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is fruitful and liberating.

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It is an essential step,

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but consciousness operates far beyond the mind.

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Computers today are becoming more powerful and intelligent than our minds.

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We will not win this race.

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What differentiates us from them

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is consciousness.

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We will truly have reached full consciousness

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when we will be able to go beyond our mind as so wonderful but so limited,

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so focused mind.

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