Many people have heard the term ‘Meditation’ but only a few people know how to do it in a proper way. The term’ Meditation’ refers to the daily practice of thinking at a deeper level or focusing on one’s mind for a certain period of time. Basically, it is done by chanting in silence. It is done for various purposes like ranging from spiritual or religious reasons for the sake of relaxation.
In this modern era, there are lots of people having stress, depression, and many more, so there is a need for meditation. With proper meditation, you can get rid of different chronic diseases, heart disease as well as chronic pain. There are altogether seven meditation forms;
- Mindfulness Meditation
- Transcendental Meditation
- Guided Meditation
- Vipassana Meditation
- Loving Kindness Meditation
- Chakra Meditation
- Yoga Meditation
In this article, I’m going to share detailed information about one of the renowned meditation ‘Guided Meditation‘ for you. After this article, you will be clear about everything regarding Guided Meditation.
Guided meditation is also known as guided imagery or visualization, in which you form mental pictures or situations that help you to get relaxed and calm. It is the process by which one or more people meditate according to the guidance given by a trained teacher via written words, video, or verbal instructions. To evoke calmness this meditation includes the use of many senses like sounds, smell, and textures.
Before starting it, let’s have a closer look at the benefits of doing Guided meditation.
Benefits of Guided Meditation
Doing Guided Meditation, you can get rid of many problems and diseases too. Our lives are shaped by our thoughts, so with the guided meditation, we can divert our life in a positive direction. It is found that Guided meditation can help you to avoid stress, cortisol level, and different other health problems.
According to the Department of Medicine at Johns Hopkins University report, proper practice of guided meditation has different benefits.
- reduce mental pain and increase its performance
- helps to get rid of depression and frustration
- lower cortisol level
- Improves memory, focus
- boost productivity
- build up positive thinking habit
- improves sleep quality
- reduces headaches
- boost in communication skills and decision-making skills
- treat learning disabilities like ADHD
- reduce chronic pain
- lower the risk of overeating /obesity
- boost the recovery of Cancer victims
Helps to Relieve Stress and Reduce Depression
In this modern busy century, the number of people having mental disorders like stress and depression is on an increasing trend. It might be due to the busyness and overscheduling of people. Proper practice of Guided meditation can surely help you to stay away from stress and depression, also providing you with mental relaxation.
According to the studies in the Journal of Psychiatric Practice in 2012, it has proven that guided meditation works as anti-anxiety effects and anti-depression. Simply practicing the guided meditation directs your mind in a positive direction avoiding the negative perception.
Lower the Risk of Overeating and Obesity
Studies have shown that people with mental stress provokes overeating and hence the obesity increases. Simply it is the general problem of today’s generation of people. But with the implementation of guided meditation, you can control the triggering factor of overeating and obesity and you can divert your life in a healthier way.
According to the journal Obesity Research, 86% of reviewed studies have reported improvements in overeating behavior of people after following a guided meditation.
Reduces Chronic Pain
Guided meditation is also a beneficial way to get rid of different chronic pain like chronic joint pain, back and neck pain, etc. Different research claims that these chronic pain are basically triggered by emotional stress and muscle tension in the body. So, Guided meditation tends to treat stress and tension and also helps to eliminate chronic pain in your body.
Improves Sleep Quality
There is a rational increment in the number of people struggling with insomnia or other sleep disorders in today’s generation. Basically it is triggered with various factors like anxiety, nervousness, and turn down pain. The practice of guided meditation works as an antiseptic for all these problems and tends to improve your sleep quality.
According to the Journal of the American Medical Association, it has claimed that proper mindfulness meditation improves sleep quality and helps people to get rid of any sleep disturbance.
Improves Recovery From Chronic Disease Like Cancer
Guided Meditation is used as a natural remedy for cancer patients by giving people hope and empowering them with positive vibes. Mindfulness meditation can treat mental and physical problems of cancer patients and other diseases too.
The attention of clinicians has already been into guided meditation and it’s been used as part of holistic treatment programs nowadays.
How to Start Guided Meditation?
Now, as you have got some information about the benefits of practicing Guided Meditation, you may be curious about how to start it. The four basic fundamentals which you can follow to start the guided meditation are briefly listed for you. Let’s have a closer look;
Find a Guide or a Teacher
As guided meditation needs some guide or a person to direct you in the meditation, you need to get one before starting the journey of meditation. Without a guide or a teacher, the meditation might turn into less effective.
In this era of rapid growth in the online sector, you can easily get one with no difficulty at all. There are numerous online sessions on our app and youtube channel that will help you in this. Besides, learning online is also a good way to start.
Establishing a Daily Practice
To do a guided meditation, you need to do lots of practice and spend time on it. Consistency is a vital thing while getting into any sort of meditation like a guided meditation. You have to spend practicing this meditation at least 15 to 45 minutes daily. Practicing any sort of meditation means you are simply flexing your mind’s muscles. So the more you practice, the better mind will function and act.
Choosing a Good Location and Time
Choosing a good location and time is the essence of proper meditation. Morning time is a good time to start it, however, later is also ok too. Some people prefer doing it in the morning time and another before bed also. Choosing the location where you won’t be disturbed is the important thing which lets you in more focus and concentration. Many people also create a meditation altar with inspiring photos, written quotes, and candles, etc just to set the positive vibes around them.
Learning Proper Posture
Many people are still confused about the right posture and as a result, they end up doing in the wrong way. For proper meditation, you must do it in an ideal right posture. Right posture means you need to be in a position that allows you to breathe easily and muscles should be relaxed. A wrong posture is a posture in which you feel unease and feel more pain. It also might divert your focus on your pain rather than concentration. So maintaining the proper posture is the important thing for a properly guided meditation.
Dropping any Judgment
Simply, meditation can keep your mind away from getting frustrated, overwhelmed. More than sixty thousand thoughts come into the average human brain, so we cannot control it fully. Thoughts are more of an unconscious mind rather than of a conscious mind. However, the point is to be open-minded with all your feelings and thoughts. You must keep the perception of acceptance, kindness in the whole meditating process.
It might sound easy but it’s a bit hard to have a feeling of acceptance and move on attitude. But you have to consider it as a practice and the only way to achieve the highest possibility of your brain.
But before starting it, the important attitude and intention which you must create within you are listed below:
- non-judging: You have to avoid being judgemental over your thoughts and let the thoughts pass-by without adding any emotion, fears in it.
- patience: You have to keep in mind that it takes time to control your mind through meditation. You have to believe that meditation will not work immediately but definitely.
- having a learning attitude: You need to make up your mind in a broad and open-minded way. A learning attitude is a must in order to do meditation properly.
- acceptance: Without accepting the situations, you cannot move on with your thoughts. So you must create an acceptance attitude within you that will help you to let go of things easily.
Instructions for the Guided Meditation
There are some basic instructions that will help you to apply the practice with consistency and flawlessly. As you must have known how to start it, but there are a few things you need to consider. Let’s have a look at the following instruction for the guided meditation:
Step 1: Set Your Intention
Before starting meditation, your first task is to set a proper intention. You must be clear about why you are doing meditation for. Until and unless you are not clear about your intention, you cannot achieve what you want through meditation. So setting up intention acts as the key factor here. Intention maybe being more productive, more focused, or being better at relationships. So whatever your intention maybe, you need to keep that in your mind and try to balance your mind accordingly.
Step 2: Take Time for Relaxation of Your Body
Relaxing your body before starting the meditation is a prompt thing you must do. Try to keep your body ease including jaw, eyebrow, forehead, and chest. Taking a deep breath and exhaling slowly is the way to get your body into the relax zone. Just be focused on the ins and outs of your breath as it works to quiet down your mind activity. And it helps you to be in the proper meditation zone.
Step 3: Pay Attention to Your Senses
It is another vital thing in order to do meditation efficiently. Focus on what your body is sensing exactly while closing your eyes; Vibrations? Colors?Lightness? You need to keep exploring how it feels in your body, using the inhale and exhale method can actually help to be more focused and concentrated. It is also art not fighting against what’s happening and more of realization and acceptance of it.
Step 4: Keep Moving Back to the Body
Understand what thoughts are coming in your mind and differentiate whether it’s true or not. As not every thought you claim to be true is always true. Try not to add them with more emotions, just let it go off your mind. You need to try to remind yourself that every thought is normally irrespective of anything.
Overall, the main point is not to believe in every thought that comes in your mind. Responding to the thought is kind of normal but try not to react concerning every thought that pops up in your mind.
Guided Meditation Vs Unguided Meditation and Why?
In comparison between these two mediation methods, guided meditation tends to be more effective and better for newcomers. Generally, guided meditation is led by an instructor, who teaches you to step by step through meditation classes or online audio or video. Whereas, unguided meditation is practiced without any external sources. In unguided meditation, you have to do it all by yourself without taking help from anyone.
Simply, guided meditation is best for beginners who want to take steps in the meditation zone. Whereas, unguided meditation is a stepping next level, moving towards to be an advanced meditator.
Are Guided Meditation and Hypnosis Similar?
No, they are not similar to each other. Guided meditation focuses more on general things like having a clear mind and a complete state of relaxation. Whereas, hypnosis tends to act on specific goals like curing different phobias and eliminating addictions of people.
Does it Really Work?
Yes, guided meditation surely works with no shadow of a doubt. The brain is the main organ of our body and if we can control it somehow, everything that happens internally can be controlled. And a guided meditation is the best possible way to make it happen. For many people, meditation has turned out to be fruitful and a gift for their life.
Is it Safe to Practice Guided Meditation and Does it Work Even If You Fell Asleep?
With no doubt, the answer is yes. There is no harm or risk, moreover, there are many benefits of guided meditation for you. And the guided imagery is the best part of all when talking about guided meditation.
Like any other meditation, practicing meditation directs your focus away from your brain to sensation in the body. According to the studies, regular practice of guided sleep meditation will enhance your sleep quality. This is an important strategy that lets you get rid of any problems falling and staying asleep.
Simply, meditation works as a healer for relieving any sort of stress, depression, frustration, and many more. In simple words, through meditation, people actually can control their thoughts or divert it in a positive direction. Yes, it might sound lame starting it, but trust me on this it’s well worth doing it.
After going through this article, I think you are clear about how to start and why to start the guided meditation as I have mentioned everything about it. So without getting any further delay, start to practice meditating guided meditation today.