Meditation, breathing, presence: the guide to the journey towards oneself
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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 need to empty your mind, meditation involves the conscious observation of 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 mind stillness – but the goal is not "stopping thoughts," but rather relating 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
emotion regulation and increased empathy
improving sleep and concentration
supporting the immune system
Meditation is one of the complementary methods that support the process of emotional healing. Practiced consistently, it can help regulate the body's response to stress and release tensions left by traumas. Learn more about this topic in our article Trauma – what it is and how healing begins.
Beyond these benefits, many people experience, through meditation, a deep sense of calm, belonging, and connection with 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: mindful walking, mindful eating, mindful breathing. Despite 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 like David Lynch or The Beatles. It is a simple yet profound technique practiced for 20 minutes in the morning and evening, leading to deep relaxation. Some practitioners describe the experience as descending into a space of pure silence – an authentic form of "stopping thoughts" through rhythmic repetition.
3. Vipassana
An ancient Buddhist technique 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 into the spotlight by master S.N. Goenka and is considered one of the most transformative introspective practices.
4. Ho'oponopono
The Hawaiian practice of forgiveness and emotional cleansing is based on the repetition of four simple phrases: "I'm sorry. Please forgive me. Thank you. I love you." It is a gentle technique with powerful effects on relationships and emotional state. It 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 like Tara Brach, Jack Kornfield, or Deepak Chopra have offered thousands of guided meditations accessible online, for different states and needs.
