Le Biohacker · Data before dogma

Mindfulness meditation

Five minutes to try it
Seven days to observe

The practice: choose an anchor, notice a distraction, return. You don’t have to empty your mind or finish feeling calmer.

Before you begin

A stable chair, a comfortable position, feet supported if possible. Eyes open or closed, whichever feels comfortable. A quiet timer is enough. Never while driving or performing a dangerous task.

The session, minute by minute

Read the guidance before the session, then leave some silence between the steps:

  1. Settle in: look around the room, feel where your body touches the chair or your feet touch the floor.
  2. Find an anchor: observe your natural breathing without changing it. Alternatively, choose points of contact or sounds.
  3. Notice: recognize the distraction, perhaps label it “thought,” then return.
  4. Begin again: keep the same anchor without forcing it. Adjust your position or stop if necessary.
  5. Finish: look around, move gently, note the anchor you used and how tolerable it felt.

Adapt, don’t endure

Focusing on breathing feels uncomfortable: choose a sound or a visible object. Sitting is difficult: adapt your posture. Walking is an option: use a clear path, keep your eyes open, and pay attention to the contact of your footsteps without ignoring your surroundings.

Start with one to five minutes. After a week, keep the same duration, shorten it or lengthen it slightly according to your preference and tolerance. These durations are guidelines for organizing your practice, not validated therapeutic doses.

Seven-day journal

One line is enough. A blank box does not mean you need to catch up.
DateDurationAnchorObservation / discomfort during or after
 
 
 
 
 
 
 

An original educational exercise, not intended to treat a disorder. The full guide details the exercises, adaptations and sources.