how to use efficiently meditation

"Hello, this is Eliott.

Many say that the goal of meditation is to come back to the present moment.

But in reality, we are always in the present moment.

What changes is the quality of our presence.

For example, when I work, I am very conscious of my thoughts, but less aware of my surroundings or my body.

Conversely, when I meditate, I become aware of my energetic body, sounds, and sensations.

Each type of meditation will have a different effect on this quality of presence and should be used according to a specific goal.

To give you some examples:

Anapana (Breath Meditation):
Focus on the triangle at the entrance of the nostrils.
Reduce distracting thoughts and increase body awareness.
Ideal technique to sharpen attention.
Vipassana:
Scan your body from head to toe.
Observe bodily sensations without judgment.
Develop non-reactivity and equanimity.
Heartfulness:
Focus on the heart and feelings of love.
Experience inner expansion and love for the world.
Mantras:
Repeat phrases or sounds in a loop.
Trance state and deep meditation, but without sharpening attention.
Visualizations and Holotropic Breathing:
Techniques for mystical experiences.
Use specific visualizations or breathing to reach altered states of consciousness.

How to start in this world?

To begin, I recommend Anapana meditation.

It is a simple and effective method to sharpen your attention, which will be useful in all other practices.

The idea is simple; just focus on the triangle at the entrance of the nostrils.

Do not follow the path of the air, do not seek great sensations, just keep coming back to this triangle.

After some practice, you will have "tamed" your attention, learned to focus it on your body, and you will be able to more easily transition to other types of meditation, like Vipassana or others.

Everyone can choose their method based on their goals and what they want to experience.

Whether you aim to improve your concentration, feel more love, observe your thoughts, or have mystical experiences, there is a method tailored to your needs.

I used to be dogmatic about meditation, thinking that some methods were better than others, etc.

But in reality, all styles are good; they simply correspond to different goals.

Progressing faster

Once you embark on the meditation path, you will realize that it is very challenging.

So to progress much faster and learn to adopt the position of the observer, you can, after each meditation session, do journaling.

Write down the thoughts that distracted you, how many breaths you could take without being interrupted, and the ratio between breath and thought.

With this practice, you can objectively analyze your progress and be more focused during sessions.

It was this journaling practice that allowed me to make a breakthrough in my practice.

Maintaining a meditation routine

The biggest challenge with meditation is the consistency of practice.

So here are my top 3 tips for maintaining a meditation routine:

Use Insight Timer to track your progress.
Having an app that gives me my stats and streaks really encourages me to meditate!
Meditate at a fixed time.
I wake up almost every day at 7 a.m. and meditate at 7:30 a.m. Even when I go to bed at 1 a.m., I still honor this commitment, making it the cornerstone of my days.
Create a meditation group.
Having other people who rely on you to meditate is the most powerful tool for maintaining the routine.

Meditation changes lives

To wrap up this email, I want to explain why I am so passionate about meditation.

Meditation is, for me, the most direct method to stay in the position of the observer.

It helps me not to get caught up in my inner drama, but rather to adopt a posture of observer that recognizes these emotions, understands their origin and reason for being, and is able to live with them and handle them while maintaining an underlying inner peace.

This internal posture is also useful for distractions or addictions: seeing and observing them rather than reacting immediately allows them to pass and refocus.

As a result, I am much more focused.

Meditation also allows me to feel deep peace and have a lot of energy throughout the day.

It helps me see more clearly and, overall, be a better person because I react less, I am more present, and my heart is filled with more love.

When I meditate today, I feel a deep love for all human beings, a love that transcends me.

I really encourage you to embark on this path or continue on it because it can change your life!

Resources

To delve deeper into all of this, I can recommend all my notes on my website about spirituality, which you can find here.

Furthermore, we will soon be launching a free meditation challenge in the Atomic community.

Sign up now so you don't miss it!

That's all for now, I wish you a fantastic day!

Eliott