This article How To Guided Meditation is going to walk you through everything you need to know about Guided Meditations. A step by step technique, Useful tips, what is Guided Meditation, its history, and who it’s useful for are all covered in one article!
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Enjoy this process of learning and acquiring new knowledge for your personal growth.
What is Guided Meditation
Guided Meditation is a very easy meditation to learn. It is a type of meditation which contributes to eliminating stress and bringing positivity into your life.
Guided Meditation is a technique where you are guided by a mentor in person or a pre-recorded recording from a mentor . This specific guidance makes things easier because all you are doing is concentrating on instructions that are given to you.
The teacher/mentor will guide you to envision certain environments and feelings and tell you how to manipulate your breathing for best results.
History of Guided Meditation
Meditation has origins from thousands of years ago, before we as a species were capable of documenting these ancient techniques. For example, ancient tribes from 10, 000 years ago practiced trance like rituals to worship their deities and/or nature.
It is generally accepted that indigenous tribes in Australia from 10, 000 years ago were practicing a form of meditation. There are scriptural records from India, China and Japan that do exist and are very descriptive of the meditation practice that was followed thousands of years ago.
Let us generalize meditation as a silent awareness with a focused gaze that provides an opportunity for introspection. With this generalization, one can come to the conclusion that meditation has been existent since we became conscious and self-aware.
Who is Guided Meditation Useful for
Guided meditation is useful for people seeking the following:
- a great calming experience for our body
- people with headaches looking to reduce pain
- supplementary practice for people with chronic illnesses, like cancer and heart disease.
- looking to lower stress and eliminate the negativity from the body.
- looking to improve memory power and stronger focus on mental performance.
How to Guided Meditation
The following step by step How to: Guided Meditation will give you a very sound understanding of how to practice it. Remember, you don’t have to do everything instructed below all at once.
This ancient technique helps you evolve, not bring about a revolution. Slowly but surely incorporate more and more of the steps and suggestions listed below as you get more comfortable.
1. Choose a healthy environment
It is imperative to choose a healthy environment. The place should be calming peaceful, with very little to no opportunity for unexpected noises to disturb your concentration. It is necessary to find a place where nobody will interrupt you during the time of meditation.
Moreover, the people who are new to the meditation should turn off their electronic smart devices such as cell phones. The key ingredient in the practice of any type of meditation consists of an entirely silent space to help find silence in the mind.
Many people meditate in the garden or a forest under a tree where they can find a quietness and also an opportunity to connect with nature.
2. Focus on your breath
Meditation is all about breathing in and out of your noise. Many of us are very used to breathing through our mouth. However, the correct way to breath is in and out of your nose. When you focus on doing this, you are breathing differently and your body will react to this different type of breathing in a very positive manner.
Breathe in slowly from your nose, and when you breath out, pretend you are blowing hot air onto a frosted window; only make sure your mouth is closed when you do this. You should feel a tingly feeling in the back of your throat. This indicates you are on the right path.
Another trick you can apply is breathing PROPERLY. As children and when we sleep, when we inhale, we push our stomach out and fill our lungs fully. Then when we exhale, our stomach shrinks. For some reason, once we go from children to grown ups, this very healthy way of breathing changes. Only attempt this when you are comfortably breathing through your noises at every breath during the guided meditation.
3. Close your eyes
Many of the guided meditations will have you visualize very pretty and calming environments you will journey through. It is much easier to visualize the descriptions of these environments with your eyes closed. Also, this works great with keeping other thoughts out of your mind because you will be busy visualizing the environment you are journeying through.
4. Wear comfortable clothes
The primary motive of guided meditation should be to calm down the mind. If you wear uncomfortable clothes, it may work against you to find a comfortable silence within you. The person should wear loose clothes during the time of meditation. It is also necessary not to wear shoes during meditation so your feet doesn’t feel constrained.
5. Do stretching
It is a really good idea to add stretching in during the time of meditation. This is why Yoga is a very healthy opportunity to find meditation and to stretch the body.
Try doing a couple of minutes of stretching, focusing on the stretching and how your body feels while doing the stretches.
6. Sit in a comfortable position
Sitting in a comfortable position during the practice of any form of meditation is very important. To work towards silencing your mind, you cannot give your mind an excuse to dwell or focus on. Sitting uncomfortably is something the mind will fixate on to disturb your meditation.
You can sit on the ground or on a chair to find support for your back. Meditation is generally practiced by sitting on the ground in a lotus position. However, you can choose to sit in any other position of your liking. You being comfortable is what matter most.
Have a yoga mat or a towel handy to sit on to increase your comfort level. The mat or the towel may not make a big difference, but just by having it under you will eliminate thoughts like “the floor or grass is dirty” or “the flooring is too hard.
Regardless of if you are sitting in a lotus position or on a chair, make sure to keep your back straight. Don’t lean back on a chair and don’t slouch. A small benefit of practicing meditation is the opportunity to strengthen small muscles in your back by sitting in an upright manner.
7. Find a right teacher:
Having a teacher/mentor that guides you is important and in my opinion makes it easier to stay along their guided meditation. We take most tasks we do with someone else or in a group more seriously and commit to the task at hand as opposed to when we are doing something alone. That is why working with a teacher at first before moving on to pre-recorded guided meditations will help you get better at guided meditations faster.
Make sure to meet your teacher before the guided meditation, and get a feel for him/her. It’s a bonus when you connect with your teacher and their “vibe.” Talking to them before hand will make you feel more comfortable in the class.
Tips to remember for Guided Meditation
The following are useful tips we have to remember during the practice of guided meditation.
- Early morning meditation is preferred because the mind remains calmer and the stresses of the day have not
gotten to you yet. However, doing meditation later in the day helps as well because it can give you a bit of a “recharge” to your mind that has been getting through the day.
- Many people use the practice of meditation when they feel stressed out or overwhelmed. The most important thing here is to find what works for you. Maybe its easier getting up in the mornings, sitting upright in your bed and turning on the guided meditation. Or maybe you benefit more from it when you use it halfway through the day or at very strenuous times of the day to “recharge” the mind.
- It is very important to practice meditation daily. To enhance your health physically and mentally. practicing on a daily basis is necessary. Even if you can only do it for 1 minute to start off with, THAT’S GREAT! Work your way up. Meditation isn’t a race and it’s not about who does it best or who does it for the longest. Meditation is all about you and finding peace within yourself. Treat it like an ancient self-care practice and use it exactly the way you want.
- Remember to breathe in and out through your nose while following along with the guided meditation. Sometimes we can get so focused on the visualization part of guided meditation, and forget that we are breathing out of our mouth.
- Once completing the guided meditation, stay in the same position, keep your eyes closed and continue breathing through your nose. This will let your mind slowly come back to the present on its own time. Also, this is a tiny bit of practice for meditation without the guidance. At this stage, just notice your breath. Watch the sound, see how long the breath is, and feel the breath travelling through your body.
I hope you found this article beneficial on your journey to find inner peace. Please comment and let me know what you liked about the article, what you didn’t like, and how I can improve.