We don’t have to be monks in a temple, sitting in the lotus position, to meditate. Meditation has long been regarded as esoteric, even strange. And yet, in a fast-paced, high-stress society, meditation has its place. It should be seen not as eccentric, but as essential. It’s part of the lifestyle habits we need to integrate into our daily lives, to promote our overall physical and psychological health. More and more statistics and scientific sources show that meditation can have a number of benefits for the body. All you have to do is try it! Whether it’s 5 minutes a day or more, you’ll quickly see an improvement, a change and a transformation in your life.


For thousands of years, meditation has been a common practice among human beings. Its benefits are manifold, for the body, mind and spirit. All we have to do is make it part of our daily routine. Meditation allows the mind to settle down; the running hamster to slow down.

It increases mental clarity.
It quickly elicits a state of calm and equanimity.
It helps establish a connection with our body.
It acts on the whole organism.
It reduces stress, increases creativity, reduces impatience and intolerance, increases sleep quality, reduces negative emotions, reduces heart rate, lowers resting blood pressure. [1]
What’s more, meditation invites us into the present moment. Meditation encourages us to connect with ourselves, in the moment. It’s a tool that, when integrated into daily life, brings unprecedented benefits.

[1] Mayo Clinic. Meditation: A simple. Fast way to reduce stress.


It’s possible to meditate in different postures and in different contexts. We can meditate in a seated position, with eyes closed – the classic meditative pose. We can also meditate with our eyes open, in a standing posture, on the subway, in the grocery line or while walking. Adopting a comfortable position is key. There are many different meditation techniques. There’s something for every taste and need. With practice, experimentation and curiosity, we can find out which forms of meditation suit us best. Regular practice of meditation allows us to appreciate its positive effects. Once it has become part of our routine, the benefits are quickly felt.


Breathe consciously.

In a comfortable sitting or standing position. Eyes closed or open. Inhale and exhale consciously. Return to body sensations. Feel breathing movements in the body. Where is my breathing located in my body? Is it located in the chest? Is it located in the abdomen? Feel the whole rib cage breathing. Feel your shoulders following the breathing movement. To breathe. Feel. Do this for several minutes. This tool can be used at any time.

Guided meditation.

Guided meditation, true to its name, consists of meditating in a guided way with the help of a meditation teacher, pre-recorded videos, podcasts or audio tracks. The meditator focuses his or her attention on the guided meditation in progress. Guided meditation invites mental calm, while staying awake. It’s a simple way to approach meditation. We can easily find them on the internet and on mobile apps.

Observe your thoughts :

In a comfortable position. Eyes closed. Focus your attention on your breathing. Take several slow breaths. Slow down your breathing. After a few breaths, observe your thoughts. Detach yourself from them, as if you were watching a movie screen. Become the witness of our thoughts, the observer. Do this for several minutes. Repeat as often as you feel the need. This technique calms the mind. With regular practice, it helps us to detach ourselves from our thoughts.

Conscious walking :

Walking with awareness. As you walk, connect with your breathing. Connect to breathing movements in the body. Feel the whole body in movement. Feel each step on the ground. Decrease or increase walking pace. Observe body movements as you walk. Feel your body moving. Become aware of your surroundings. Take a breath. This technique invites you to be present with your body, and helps to anchor you in the moment.


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*The information contained in this sheet does not replace professional health advice in any way and is provided for information only