Beginners Guided Meditation: Be sure and download this meditation to your phone or mp3 player.
For this guided meditation, find yourself in a comfortable location where you will not be disturbed in your home and can have the time and privacy to thoroughly explore meditation without the external pressures of everyday life invading your time and space for the next 30 minutes.
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The guided meditation process can make meditation seem achievable and help the user feel more grounded and in touch with themselves rather than feeling lost while trying to quiet their mind. With this guided meditation script, you will delve into the meditation practice with me as your guide in the next few minutes.
Meditation is the practice of finding peace, stillness, and silence during a hectic world. It is personal, and you can develop your very own method. You got this!
Guided Meditation For Beginners 101
Guided meditation for beginners is a meditation practice led by an experienced teacher, either in person, via a live broadcast, or by means of pre-recorded audio or video. Though guided meditation can be used by anyone, it is more frequently used by those new to meditation, as the added assistance and support of a teacher can be helpful when first embarking upon the practice.
Guided meditations generally teach participants the basics of meditation techniques as well as offer instruction and insight into how the mind and thoughts work, how to understand better and relate to your thoughts and emotions, how to use meditation techniques in daily life, and how to settle the mind and body for meditation.
There are various types of guided meditation practice, each with a specific focus or technique it promotes. Mantra-guided meditations focus on the repetition of a word, phrase, sentence, or affirmation to yourself or out loud as a means of helping to find focus, develop calm, and increase positive emotions. Focused attention-guided meditations encourage participants to focus on a single object (i.e. sensation, breath, or body part).
As thoughts wander, focus is to be redirected to the object. This practice helps specifically with the ability to concentrate. Progressive muscle relaxation-guided meditations walk participants through tensing and releasing muscles to achieve greater relaxation.
Emotional release-guided meditations help people learn to release negative emotions by locating them in the body and letting go of the tension connected to them. Thus, it is designed to help improve emotional well-being and mood.
Guided meditations can occur via in-person meditation classes (personal or group), online meditation classes and workshops, or via pre-recorded means such as YouTube, streaming music services, podcasts, and guided meditation apps.
Research has shown that meditation apps can offer great benefits for mental and emotional health and the added benefit of being accessed endlessly for more frequent use and implementation. Examples of such apps include Headspace, Muse, Calm, Insight Timer, and Simple Habit, among numerous others.
A strong guided meditation begins with the right location, the proper posture, and the correct mindset. You need to select a space that is quiet and free from distraction. Next, a comfortable position with a tall, upright posture is essential for deep breathing.
Finally, focusing on the present and clearing the mind of all outside thoughts is the key to maintaining focus during meditation. Other helpful tips may include keeping eyes closed to maintain better focus, using headphones to drown out other sounds, and keeping attention solely on meditation.
To complete a guided meditation, you must first know why you are completing the meditation, what you intend to get from it, and what your expectations from the practice will be. As emotions arise during the meditation, it’s important to identify them, understand what causes them to exist, and allow them to pass.
Next, awareness of your senses is important for teaching you to be more concentrated and aware. Time to relax is also essential to release tension and induce calm. Finally, learning to use the body as an anchor to return to when focus fades is key to being able to continue meditating when distractions creep in.
Based on this information, guided meditation can be practiced and benefit many people. Someone interested in guided meditation should focus on finding the right guide for them and continue practicing until they become more skilled.
How To Get Started With Guided Meditation
Meditating can pose itself as a challenge for many people. The struggle to be still, be calm, or keep the mind focused is often too much for a person to tackle independently. This is when guided meditation can be quite useful.
Guided meditation is a meditation practice that involves being led through meditation with the assistance of a teacher via in-person, video, or audio teaching. Sessions can last from minutes to hours and function to help facilitate the process of developing enhanced awareness and deeper focus.
Finding A Guide/Teacher
Perhaps the most important part of getting started with guided meditation is finding a guide that will be the right fit for you. There are several options, and it may be best to try several to identify the one that is most effective for you. In-person teacher: Yoga studies often have guided meditation teachers who can walk you through the practice in a group or one-on-one setting.
Apps: Various apps that offer guided meditation can be downloaded on your device. A 2018 study published in Cognitive and Behavioral Practice found that apps can offer meaningful mental health and wellness benefits. However, it may take time to identify the app that is the best fit, thus trial and error should be expected.
Streaming Services: Subscription music streaming services (i.e. Spotify or Apple Music) provide access to hundreds of guided meditation sessions. Again, identifying a session that fits your needs and time length may take a bit of trial and error.
Several websites offer free guided meditations in video and audio formats. YouTube: The streaming platform YouTube offers thousands of guided meditation videos and links to other resources that can aid you in starting a guided meditation practice.
Time & Space
The next fundamental is creating time and selecting the proper space to complete guided meditation. Naturally, if you’re doing an in-person session, you will likely be at a yoga studio with the instructor at a designated time unless that person comes to your home. For the other options, you are far more in control of when and where you practice.
A successful guided meditation will require a peaceful environment with limited distractions, good posture with the body in a tall, upright position for effective deep breathing, and a clear mind to ensure adequate focus on the guide. When first starting out, brief sessions of 15 minutes or less may be more effective until you get the hang of it and can go longer without the mind wandering.
Guided meditation is clearly defined by understanding your aims (what to expect and what your purpose is), understanding emotions accurately, focusing on your senses, relaxing, and using the body to regain focus (breathing, sensations) if the mind wanders. Continual and consistent practice of the process via the guidance of whatever guide method is chosen trains the body to become better aware and focused, thus enhancing the practice.
Guided meditation can be incredibly beneficial for those who choose to pursue it. Its stress-relieving, anxiety-reducing, and awareness-enhancing properties can be an asset in many realms and aspects. Taking the time to find the proper guide, the right space and time, and engaging in the process can be a worthwhile pursuit for many and should be considered a viable option.