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Meditation 101

Meditation 101


Objective: Meditate 15 minutes a day

What were your resolutions or goals for 2019? And if you add meditate 15 minutes a day??

I already see a lot of people telling me that meditating is not for them and that they have tried but have not been able to stick to it. Yes I know it is not easy, it is more difficult to get into meditation than to another activity. It’s a solo activity, where you have to do nothing in silence. I took the time to look at my cravings for 2019 at the beginning of February (better late than never;). And among my goals, there is “continue to meditate every day, go up to 25 minutes“, there is also more yoga with at least 3 hours a day. Normal for a yoga teacher would you say to me, then I know not everyone can do 3 hours of yoga a day. But 15 minutes of meditation this must be able to settle on the 7 hours that we have left for a standard day (after removing 8 hours of sleep and 9 hours of work). Meditation is the ultimate goal of yoga, did you know? Yoga was designed to prepare for the practice of meditation because sitting for more than an hour is very physically demanding as mentally well. Also because yoga is a philosophy of holistic life. Indeed, Yoga understands 8 elements (“members”): Yama or social rules, Niyama or individual discipline, Asana or physical practice of yoga, Pranayama or control of respiration, Pratyahara or control of the senses, Dharana or concentration, Dhyana or Meditation and Samadhi or awakening. Therefore, meditation is also even more important than physical practice. If yoga has helped me to reduce my stress, meditation is also for something.

What is meditation?

Meditation is a practice, something you have to practice to learn it, like yoga. There are several types of meditations which I give you examples below. To begin with, we are talking about full-consciousness meditation when we are present at what is happening in the present moment. It is the simplest form and a secular method of meditation. That’s the base. We all start there and it’s already extraordinary to get away from the noises and all those messages that we receive in our modern societies. Meditating is therefore first of all paying attention to his feelings and thoughts. Become the observer of what is happening here and now.

Why do I recommend you to meditate?

We have 60 ‘ 000 thoughts a day and we spend almost half of our lives thinking, not living, we are in our head, we ruminons, think of the past, the future, why, how, we let escape the present moment. When we train to be attentive to ourselves and to our thoughts, we act on our brain, our cognitive center. So this directly works on the learning process by releasing space in our brain to learn new things. You have no doubt that this is very advisable for children and teenagers. When you realize how much their brains are filled with all the images and other sounds that are part of everyday life, meditating could help them sort out and keep space for everything they have to learn.

Mind Body

The effects of meditation

What the studies show:

  • The followers of meditation live longer and healthier
  • Fight against the ageing of our cells (meditation would promote the repair of our chromosomes by preserving the télomerases…
  • Reduces addiction to tobacco, alcohol and other
  • Increases the grey and white matter as well as the neuro-plasticity

What we see when meditating regularly:

  • We manage his stress better because we can take a step back
  • One becomes sensitive to his feelings and his intuition
  • One is aware of his patterns of thoughts and in particular of his limiting beliefs
  • We get better at detaching from outside events

How meditate?

Yes but Emilie, I have all these thoughts that come to me, work, home, children, appointments… I can not make a vacuum, I can not meditate!

Meditating is not no longer thinking.

To enter into meditation is to put yourself in the position of spectator without judgement. Just observe, note, let go. Concentrating on a thing like his breath or a mantra helps not to get carried away by our thoughts.

Practice often

This requires training, you start by going to your natural breath and you are not trying to take control of our thoughts. You can practice anywhere, anytime. So yes, it is advisable to sit in a tailor to circulate the energy, it is advisable to do it in a place where you will not be disturbed and your eyes closed. The important thing as in any practice is to start and establish it as regularly as possible.

In what position?

When you lie down you tend to fall asleep and when you slump on the couch, our energy is quickly apathetic. Seated, right back, we are in the ideal position to be attentive. Know and try different positions to feel what’s going on in you


It’s more difficult to meditate when you hear your children, TV or other noises, finding a quiet place helps you focus and not get distracted. It is therefore advisable to meditate in the morning. It’s like the sport, it makes us positive, it clarifies our spirit for the day. In the evening, meditation improves the healing effects of sleep and may even help us to consolidate the positive thoughts on which we meditate.

The different meditations

Indeed, there are several types of meditation. I have spoken here of full consciousness meditation, the simplest. There are many other methods of meditation, here are some one that I practice:

  1. Meditation with Mala
  2. Meditation with Candle
  3. Meditation with visualization

Photo by Pascal Müller on Unsplash

Meditation with a Mala

Meditating with a mala (necklace with 108 beads) is to repeat a mantra by taking a bead between the thumb and the middle finger. At each mantra, we pass a bead between the fingers and that 108 times. With a short mantra, it lasts about 8 to 10 minutes. It seems difficult to start with but it soon becomes second nature and it is a little ritual that binds us to the necklace, the stones of which it is formed and the mantra that one chooses.

Meditation at the Candle

I discovered this meditation during my Indiv Yoga training. It is a matter of fixing a candle without blinking and when one blinks one must keep your eyes closed by remembering the image of the flame. When the image of the flame becomes less clear in our mind, open the eyes and re-attach the flame of the candle. So on. This method is also a Kriya (cleaning) for the eyes. The candle light is pleasant, the soft light of the candle is an atmosphere conducive to meditation.


  1. Plan your time, add it in your calendar
  2. Find yourself a good cushion, a place that pleases you, you can create a small altar as for prayers if it helps you.
  3. Don’t hesitate to put on a blanket so you don’t get cold by standing still.
  4. Start small, 5 minutes but every day
  5. Don’t be yourself!!
Photo by Jared Rice on Unsplash

You could not have one morning because the alarm clock did not ring or your children were awakened earlier, walk in full consciousness at noon or stay 5 minutes in the car to meditate before going up to the office and at worst, there remains the evening meditation!

Visualization Meditation

The vast field of meditation opens here with visualizations. Meditating and concentrating on your breathing takes on a new form, we will focus on a precise image and special sensations. These meditations can be practiced alone but are most often guided. We follow our guide through the images and sensations that he describes and we imagine them as real. I practiced a lot this form of meditation which I think is the most popular.

Positive visualization

The positive visualizations help us to get away from the limiting patterns by pushing ourselves to regularly feel the well-being, to imagine ourselves in our ideal life and to concentrate on the positive sensations that this scenario brings us. Imagining a situation and making it as real as possible joins the first principle of the law of attraction that says “Ask, believe, receive”. We have a negative bias as a human being that if we receive 9 positive compliments and 1 negative, we hold the negative one and often forget the other 9. Focusing on positive emotions allows us to increase our potential to see and welcome the positive in our lives. One can meditate on what our ideal life would look like or focus on a word that one wishes to integrate into our life as benevolence or trust. It can be an image that makes us feel good and relieves us of pain too. Meditating with a positive visualization is like eating balanced, it is giving his mind positive thoughts to keep us healthy “mental”.

Energy visualization

The energy visualizations are also varied. We meditate on energies, which may seem very abstract for some. Energies are called different names according to cultures and religions. In yoga, we talk about Prana (vital force) and nadis (energy channels that resemble the meridians in Chinese medicine). The chakras are the energy centers through which energy flows. If a chakra is blocked, the energy is no longer circulating. We often make visualizations of the energy circulating through the chakras in order to thin this flow and to make us more sensitive to our subtle body, that of “spiritual” energies and not to our physical body. It also helps to clean the power locks. Energy visualizations can also use the sensations of heat and light to activate the flow of energy. Images that help to design these non-material energies. If you are not sensitive or if the energies do not speak to you, do not force yourself, the other methods of visualization are very good too.

Anchor Visualization

Anchoring is a subject that is fashionable. It is our ability to be connected to the Earth, to be well rooted in the present moment, to inhabit his body completely. In fact, this meets the objective of meditation: “To be in the moment attentive to what is happening here and now“. Anchor visualizations Use Earth-related images such as tree roots, earth, water… These are strong and disconcerting images for the townspeople that we are. I loved a meditation of Anchorage where we were made to visualize roots under our buttocks that connected us to the Earth, then came from water to nourish these roots and we had to feel the earth, the water, the long and tortuous ramifications of Roots. A beautiful forest walk in full consciousness can also give the same result, but not everyone lives near a forest. You have understood the principle and will find countless visualizations on the internet but I advise you to make the difference between a visualization to relax and a visualization meditative. In meditation we train his mind to concentrate, to stop thoughts, to become an observer. Visualizations should not be a source of rumination, on the contrary, they should allow you to detach even more from your thoughts.

My advice in readings/videos/Podcasts

The Classics:

  • Christophe André

Author and doctor with many books on the meditation link here

  • Eckart Tolle

Author known for his book “The Power of the present moment” link here the modern (in English):

  • A book I loved: “Wake up to the joy of You”

52 Meditations Visualization to help you find calm and happiness. A great source of inspiration.

Every Monday, Melissa delivers a meditation of 5 to 10 minutes or a trick to be more present on a daily basis.

  • Bohobeautiful Meditations, Youtube Yoga Channel

This yoga chain, Yin Yoga and Pilates also offers some superb meditations of about 15 minutes. I’ll put the link on my favorite below. Https://www.amazon.fr/Wake-Joy-You-Meditations-Practices-ebook/dp/B01DRXCPPE https://youtu.be/DkKGTgYt5Dk

Meditation and I

When I decided to talk about meditation, it was a result of my personal experience. I did not read a lot of books on the subject, I just made my own experience and it was not easy. The advice I give you is simple because that’s what worked for me. Meditation is one of the keys to living the present moment, detaching from our negative thoughts and gaining serenity. Little by little you will feel less stressed, anxious or frustrated and you will be:

  • More serene, calmer
  • More detached
  • More confident and sure of yourself

You will no longer react to events but will live them fully in the present moment.

So, you want to get started?   Meditate 10-15 minutes a day for 4 weeks and tell me what it has changed in your life!


  1. Plan your time, add it in your calendar
  2. Find yourself a good cushion, a place that pleases you, you can create a small altar as for prayers if it helps you.
  3. Don’t hesitate to put on a blanket so you don’t get cold by standing still.
  4. Start small, 5 minutes but every day
  5. Don’t be yourself!!
Photo by Jared Rice on Unsplash

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