What are the main exercises or practices?
The main meditation practices use the breath and posture as anchors. They help us return to ourselves and to the here and now, manage stress, and cultivate attention and concentration in whatever we are doing.
They are essentially divided into:
- formal practices, which require a particular posture, a quiet and suitable setting, and a dedicated period of approximately 15 to 45 minutes. They focus attention on the breath or body and involve observing thoughts, emotions and physical sensations without reacting or judging. Examples include the body scan, awareness of breathing, sitting meditation and mindful walking.
- informal practices, which involve bringing greater awareness to everyday activities — sometimes simply by pausing and breathing — for example while eating, washing, walking or working.
- I listen consciously, to myself and to the other.
- Aware conversation, developed through sharing and inquiry practices (explorations on a specific theme).
As Daniel Goleman says, it equals the repetitions in weight lifting: each repetition strengthens the muscle a little more.
In the Mindufulness what becomes stronger are the brain circuits that notice when the mind is distracted, let go and return to the chosen focus.
Just as you are, without changing your position, review the current conditions of your body.
From your feet, you slowly climb to your head: legs, trunk, arms, shoulders and neck, face... nape... top of your head. Listen to what emerges: well-being, uncomfortableness, temperature, tingling, tiredness, hunger...
Just make a note, try not to change anything.