HOW TO PRACTICE DAILY MEDITATION?

Atelier Nubio - 09/10/2025

Meditation should not be considered "yet another wellness practice to add" to your schedule, but rather as a gesture, a habit that is part of a healthy lifestyle, just like brushing your teeth or taking a daily shower. It cleanses you, but from the inside. Meditation is your shower for the mind and spirit - to be taken every day.

Why am I telling you this? Because many people today hesitate to start meditating for fear of not being able to devote enough time to it, of not succeeding in meditating, or simply for fear of not enjoying the exercises.

The beauty of meditation is that it adapts to YOU: to your schedule, your needs, and your desires. The duration and method of meditation can vary from person to person. It can easily be integrated into your daily life. In reality, it is a mindfulness practice that requires a certain concentration. "Mindfulness" is already a form of meditation, a meditative state that allows us to be centered, present with all our mind and spirit.

We all know: when we are focused on the present moment, we don't ruminate about the past and we don't worry about the future. The present is the best antidepressant; it allows us to release negative thoughts.

The benefits of meditation have long been demonstrated. They are numerous, as illustrated by the following examples:

• Improved concentration
• Increased creativity
• Reduced stress and anxiety levels
• Better emotional health
• Decreased blood pressure
• Better sleep
• Improved libido
• Better energy
• Strengthened immune system
• Better overall health

To also benefit from these advantages, establish a small daily meditation practice, adapted to you. I emphasize daily, because it is this regularity that will allow you to make the practice natural, like a true reflex of a healthy lifestyle, and to obtain the most results from it.

That said, if you "miss" a day, you haven't ruined anything! Simply continue your day, without overthinking it and especially without feeling guilty or judging yourself harshly. 

4 key tips for building your practice

1. Experiment

Allow yourself an experimentation phase to discover meditation and identify what suits you best (for now).

For example:

• Let yourself be guided by guided meditations
• Practice alone, simply observing your breath for 2, 5, or 10 minutes, sitting or lying down
• Meditate by repeating a mantra or an affirmation (e.g., "I breathe in calm," "I breathe out and let go")
• Practice mindfulness exercises: be fully present when showering, walking, or doing dishes

2. Find the right moment

Finding the right moment is crucial, especially at the beginning, to establish regularity.

After a few weeks, it will be easier to remain flexible.

For many, the ideal time is in the morning, upon waking. Meditation can become the first reflex of the day: a few minutes to follow your breath and start the day more calmly and centered.

It can also be practiced in the evening or during your lunch break.

Test different times and see what works best for you.

3. Don't put pressure on yourself

If meditation becomes a source of stress or a constraint, that's not the goal.

It should bring you well-being, not take it away.

If you don't follow your routine exactly, don't feel guilty. Simply continue your day.

There is no "good" or "bad" session. Even a few minutes are useful. Progress is often subtle, and the effects are not always immediate.

4. Be patient and progress gradually

Don't try to meditate for 30 minutes right from the start: that might discourage you.

Set a realistic goal.

Start with 3 to 5 minutes, then gradually increase.

Facing oneself in silence is not always easy, but it is always enriching.

Even if results are slow to appear, keep going. The brain needs time (often about 3 weeks) to integrate a new habit.