Meditation, breathing, presence: the guide to the journey towards the self
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Time to read 3 min
What is meditation and why has it become so important?
Meditation is an ancient practice, found in various forms in the spiritual traditions of the world. From Buddhist monasteries in Asia to modern Western psychology, meditation has been rediscovered as an essential key to inner balance, mental clarity, and emotional healing.
Contrary to the idea that you have to empty your mind, meditation involves consciously observing thoughts, emotions and sensations, without judgment. It is a form of mental training that cultivates presence and acceptance. Only some forms of meditation, such as transcendental meditation or anapanasati (conscious breathing in the Buddhist tradition), can temporarily lead to a state of complete peace of mind – but the goal is not to "stop thoughts", but to relate to them differently.
1. Benefits of meditation
Numerous scientific studies confirm the beneficial effects of meditation on the body and mind:
reducing stress and anxiety
regulating emotions and increasing empathy
Improved sleep and concentration
supporting the immune system
Beyond these benefits, many people experience, through meditation, a deep sense of peace, belonging, and connection to something greater than themselves.
2. Popular types of meditation and how they work
1. Mindfulness meditation
Developed and popularized in the West by Dr. Jon Kabat-Zinn, mindfulness involves careful observation of the present moment, with acceptance. It is used in stress reduction (MBSR), but also in everyday life: conscious walking, conscious eating, conscious breathing. Despite the myths, the goal of mindfulness is not to empty the mind, but to create space between thoughts and reactions.
2. Transcendental Meditation
Based on the repetition of a personal mantra, the TM technique was brought to the West by Maharishi Mahesh Yogi and supported by figures such as David Lynch or The Beatles. It is a simple but profound technique that is practiced for 20 minutes in the morning and evening, leading to deep relaxation. Some practitioners describe the experience as a descent into a space of pure silence – an authentic form of "stopping thoughts" through rhythmic repetition.
3. Vipassana
A Buddhist technique that is over 2500 years old, Vipassana focuses on observing bodily sensations and impermanence. It is often practiced in 10-day retreats and develops a deep awareness of reality. It was brought back to date by master S.N. Goenka and is considered one of the most transformative practices of introspection.
4. Ho'oponopono
Hawaiian practice of forgiveness and emotional cleansing based on the repetition of four simple phrases: "I'm sorry. Please forgive me. Thanks. I love you." It is a gentle technique with strong effects on relationships and emotional state. She was promoted globally by Dr. Ihaleakala Hew Len and gained notoriety through the book "Zero Limits".
5. Guided meditation
It can be done with the help of a voice, an app, or a spiritual mentor. It is ideal for beginners, but also for moments of deep relaxation. In the West, names such as Tara Brach, Jack Kornfield or Deepak Chopra have offered thousands of guided meditations accessible online, for different states and needs.
