WHAT IS A GUIDED MEDITATION?
Guided meditation represents a session where you experience a state of calm and concentration assisted by another party or tool such as a yoga guide, a religious instructor, or a tape of yourself being replayed. It takes you through how to relax certain muscles in your body and make you feel relaxed; it then leads you through the meditation process in full.
A Guided meditation could be as brief as a few minutes or extended for hours. Above all, the objective of this meditation is to attain emotional, stress relief, and healing.
As you are about to start, sign up with an instructor to take you through the general steps involved in the meditation process. Whatever objective you may be trying to meet, having a professional that knows much about how to achieve your desires and that you can also trust is very essential to the success of your program.
Anytime you undergo meditation, you release unprecedented benefits to your emotional stability and liveliness. We reduce stress levels in our system, connect better with our inner mind.
HOW TO DO GUIDED MEDITATIONS
The first thing is to first clarify the essence and why you are doing this. Meditations are connected with consciousness, however, it is not a process that automatically wipes away or clears your mind of several thoughts that may be bothering your brains. Your general way of life will determine the success and how fast you see a result from the process.
Some beginners often discover the meditating process to be quite uneasy. Your mind may begin to wander about at the beginning, but no cause for alarm, I will take you through a few steps on how to manage and enjoy a captivating profitable meditating process. Let’s review in detail the steps involved.
1. Set Your Intention
The reason why you are undertaking this meditation process will determine how the process plans out and the benefits you can get from it.
Just like the Zen meditation teaching which states, “The most important thing is remembering the most important thing.” Therefore, having your intentions set out before meditating helps keep you on track and reminds you why you are taking part in the process and functions as your “anchor” all through practice.
It may be that you are undergoing the process to become more motivated and productive at work, improving your relationships, or to have more compassion to your partner; all these represent valid reasons why you should connect with your consciousness during meditation.
2. Relax your body to the fullest
As you proceed with your meditation, make sure to free yourself and let everything go.
Concentrate on certain sections of the body where you will like to increase some tensions such as the jaw, forehead, regions around the eyes, chest, belly, and neck. Relax these areas and during the process breathe deeply and free yourself.
By now you can monitor how you breathe as a “skill meant to quiet down the mind.” You can attempt a “body scan meditation” to help you become calm by concentrating more on the scalp and slowly direct your attention unto to your toes, making sure to loosen and release each area.
3. Pay Close Attention to Your Senses
Understand your sensory organs and observe how they sense things. Pay more attention to certain sensations by concentrating on the body’s senses which holds down your wandering mind by grounding you. Think about what sensation you are feeling at a particular period. It may be: excitement, seeing various colors, or vibrations.
Whatever it is you might have sensed, you don’t have to be too curious about it, which may tempt you to change it or force it out of your mind. Just let it remain. Let it radiate and feel it within your entire body, by breathing deeply which serves to keep you steady and anchored in that realm.
4. Understand what you are feeling
Now, you have to move a little further and start studying what kind of feeling is going through you. Investigate if the feeling is painful, difficult, unpleasant, excitement or reminds you of the past. When your mind starts wandering, it is important to be attentive and note where it’s leading you.
This can be done by saying to yourself “preparing” or “memory,” as the case may be. This technique is called meditation by “noting.” Through this, you can identify where your thoughts wandered to if you were not concentrating at that point. Few thoughts may resonate in your mind which reveal stuff about you that; about your strongly held beliefs, doubts, or other feelings you never thought you had.
5. Always come back to your normal self
Don’t become lost in your thought. It doesn’t represent the reality you are right now. They are only thoughts not more; not even “the truth.” Just because you have a feeling about something doesn’t bring a final verdict on that thing. Make all possible efforts, not to react too much over your thoughts. Keep yourself grounded and come back to the normal self.
Keep breathing deeply while sorting out yourself and unlocking from the unhealthy connection you are having with fantasies. A voice might be telling you stuffs you should have on your mind. Don’t give in to that thought. Remember that this is absolutely normal, with the mind only doing its normal thing wandering during meditation. What I am saying in essence is; you can accept it but never let it control your mind.
TIPS FOR AN EFFECTIVE MEDITATION
Do you know that you can have a more effective meditation if preparing properly for the process? Below are a few meditation tips, to help you prepare for your meditation. Check them out.
- Pick a Suitable Time: Meditation is purely relaxation, therefore it should be done in your free time without a rush. Pick a time that you are likely not going to be disturbed.
- The Place should by Noiseless: as you would have a convenient time, pick a place without noise or distracting activities.
- Be Comfortable with your Posture: Your posture is very important too. Ensure you are comfortable and calm.
- Have a Moderately Empty Stomach: the best time to meditate is before having breakfast or dinner. You might doze off while meditating if you are filled.
- Exercises before starting: An exercise like yoga before meditating improves blood circulation and removes edginess by making you feel lighter.
- Always Breath Deeply: Deep breathing and getting involved in some Nadi shodhan pranayama before starting is a good idea.
- Gently Open Your Eyes when done: Don’t be in a haste to open your eyes and jump out of the mat. Take your time and slowly open your eyes after the meditation.