Guided Meditation (A complete guide)

Guided Meditation

What is Guided Meditation? 

What is guided meditation? Guided meditation is essentially “meditation with the assistance of a guide.”

It’s one of the least demanding ways to go into a state of deep relaxation and inward stillness.

What’s more, it’s one of the most remarkable ways to dispense with pressure and realize positive individual changes. 

How Does Guided Meditation Work? 

Guided meditations can be experienced either in a class with the assistance of a meditation educator or by tuning into a guided meditation recording. Most guided meditations follow this general configuration: 

Your meditation guide will request that you sit serenely. At that point, tune into your guide while they lead you through a progression of loosening up representations.

As you progressively unwind, stress blurs away and your mind becomes less cluttered. 

Guided Meditation (A complete guide)

In this state, your unconscious mind is open to new ways of thinking.

Your guide will use this opportunity to take you on an inward journey intended to improve your life.

For instance, a guided meditation might be custom fit to individual strengthening and positive reasoning.

Another might concentrate on passionate recuperating or profound advancement.

You might take  a guided excursion to release your maximum capacity or decide to go on a guided meditation journey simply for the sheer joy of encountering significantly deep relaxation. 

As you can see, a guided meditation can be an encounter that isn’t just unwinding, but also one that upgrades your feeling of self and changes your point of view in positive ways.

It can motivate you to carry on with your life without limit. 

It’s an easy and entirely agreeable experience resulting in deep relaxation and elimination of stress.

At the end of your guided meditation, your guide will slowly take you back to a state of ordinary mindfulness, leaving you feeling invigorated, revived and relaxed.

A guided meditation might be as short as 5 minutes or up to 60 minutes, contingent upon your own inclination.

Most of the time, a guided meditation of 15 minutes or longer is recommended if you wish to encounter a very deep state of relaxation and expand the positive advantages of the meditation.

How do you practice guided meditations?

Earphones or no earphones? 

Earphones are not required. Be that as it may, they can improve your listening experience. Do what you like.

Do what gives YOU the best experience. 

Eyes open or closed? 

The common recommendation is that eyes should be closed. That being said, there is no standard to this.

When your eyes are shut, you will more effectively reach a profound thoughtful state in which your intuition is more open and responsive to positive suggestions.

However, you can also reach a reflective state with your eyes open if you  keep your body loose and relaxed.

Do whatever you feel is most comfortable and feasible for you.

Which position should you be in while listening? 

There’s no typical “guided meditation position.” Generally, it is best to find a tranquil spot where you can sit or rest.

It’s recommended to find a private space and put away electronic devices.

Do I have to visualize a scenario? 

It is not necessary to use visualization. Some people are more auditorial (more responsive to sounds), while others are more kinaesthetic (more responsive to substantial sensation and emotions).

Many people are a mix of visual, auditory and kinaesthetic learners. The manner in which you experience a guided meditation is the right route for you.

On the off chance that you can’t visualize the scenario, you can create a psychological picture, sound or emotional response to it.

Just as your fingerprints and DNA are unique to you, so is your experience of guided meditation.

You can also make use of the guided meditation scripts.

Do I have to concentrate on something or consider something? 

No, just put forth an effort to let go of your mind’s “chatter” and focus on the guide’s voice and any background music. 

How much time should I invest to benefit from guided meditation?

There is no right answer here, as it depends what you want to gain from your guided meditation.

You might accomplish your ideal outcome right away or you might need to make meditation a regular practice.

We suggest doing a guided meditation once per day, for 30 days straight for maximum impact.

If this isn’t possible for you or if you would prefer not to do so, just engage in your practice as much as possible. 

When individuals stick with guided meditation on a regular basis they are most likely to see positive change.

Is it safe to meditate while resting? 

Yes. There are many guided meditations made specifically for rest and sleep.

While you will receive significantly more in return when you remain conscious, it is okay to use meditations intended for sleep.

Guided Meditation (A complete guide)

Different Benefits of Guided Meditation

What are the Hormonal and Cellular Effects of Meditation? 

Both guided meditation and profound relaxation have astounding impacts on your body and hormones:

♦   Meditation hinders brain wave action and stifles stress while also activating human development hormones (HGH). 

HGH directs your digestion, stimulate fat cells to reduce body fat, increase protein amalgamation in cells, and play a part in controlling your glucose. 

♦   Meditation helps quiet the adrenal glands, allowing them to rest so that they don’t over-deliver the stress hormone cortisol, which devastatingly affects your thyroid capacity and the ability to get in shape. 

♦   Meditation helps regulate your endocrine system, maintaining homeostasis in the body 

♦   Both meditation and relaxation allow your body to genuinely rest. It is at this point that you can reestablish harmony throughout your body.

Furthermore, meditation improves your sleep quality. 

♦   Meditation offsets stress hormones produced through the overactivity of your investigative mind and dread-based reasoning. 

♦   Meditation can reduce inflammation in the body 

Power Over Yourself and Your Life 

Just by being in a thoughtful state of mind, your mind can become more clear and focused.

Dread and uneasiness, two significant sources of stress, decrease. Your pulse eases back down as your circulatory strain returns to a “typical range.”

You feel increasingly certain, connected to your thoughts. That terrible feeling of being defenseless or overpowered dies down.

You feel progressively confident and in charge of yourself once more.

Your mind-body-soul connection has adjusted and you experience that, “Ahhhh… .” — a feeling of true serenity and prosperity. 

Guided Meditation (A complete guide)

As you develop your reflective state with normal practice, you’ll see that guided meditation: 

♦   Mitigates nervousness, despondency, and negative mentalities 

♦   Diminishes weakness and weariness 

♦   Increases certainty, happiness, excitement, and self-esteem 

♦   Strengthens your neural pathways (?) and illuminates your mind 

♦   Returns you to a heart focused state 

These are only a couple of the numerous advantages of a 15 to 20 minutes daily practice.

Guided meditation and profound relaxation will assist you with training your brain to back off, appreciate life, and accept yourself.

So reclaim yourself and your life! It is the most significant investment you can make in yourself.

Frequently asked questions (FAQs) about guided meditation:

1.    Is guided meditation really meditation? 

While guided meditation is meditation, if you are using a guided meditation just to relax, then you are not actually practicing meditation.

What does it mean if you cry while meditating?

When you continue to suppress an emotion, it inevitably continues to come back.

This is especially true during meditation because you are less distracted from your emotions than in everyday life.

Crying during meditation just means emotions you’ve repressed are coming to the surface.

This isn’t a bad thing; it’s an opportunity to acknowledge these emotions. 

3.    How do I stop guided meditation?

In general terms, ending a guided meditation involves beginning to focus outward instead of inward.

Doing this slowly allows you to gently readjust to the outside world, which is important because the outside world may provoke sensory overload.

Essentially, try to ground yourself in the real world in a thoughtful manner. 

4.    Is it possible to meditate too much? 

Yes. Tension-release in meditation can lead to side-effects that can be difficult to manage if you don’t know how to regulate them.

If you meditate too much, tension-release may become too much to handle, causing intense emotions to arise to the surface before you are in a place to process them.

5.    Should you meditate in the dark?

Meditating in the dark can be helpful because it helps the pineal and pituitary glands become stimulated.

This can help alleviate headaches, reduce tension, and activate other senses.  

6.    What do you say during meditation? 

While you don’t have to say anything during meditation, it can be especially helpful for beginners to do so.

One option is to say a mantra and then breathe. This allows you to stay in the present, focusing on your breath and body.

If your thoughts begin to drift, you can come back to your mantra as a way to return to the present.

If you are spiritual or religious, you might want to try a sacred mantra.

With a sacred mantra, you repeat the name of your divine such as “Our father” or “Abba.”

Alternatively you may want to repeat a sacred mantra such as “Om” or “Amen.” 

From this blog article, we hope that you have gained a better sense of how guided meditation works, its health benefits, and how you can incorporate a guided meditation practice in your daily life. 

Guided Meditation (A complete guide)

Want to learn more about guided meditation? Check out these recommended readings! 

Meditation can help those struggling with mental illness and addiction find relief 

This article focuses on the benefits of meditation for those suffering from mental illness and/or addition.

The author explains that individuals dealing with these particular issues especially struggle with emotion regulation and interpersonal relationships.

Meditation can be used to combat these issues through its emphasis on mindfulness and fluidity of thoughts and feelings.

Altered Traits: Science Reveals How Meditations Changes Your Mind, Brain, and Body 

This book by Daniel Goleman and Richard J. Davidson explores misconceptions about meditation and how to practice meditation in a targeted manner to achieve lasting results.

The authors also discuss new research on expanding meditation practices. 

  Guided Self-Compassion Meditations 

From self-compassion expert Dr. Kristin Neff comes a series of meditation recordings focused on developing self-compassion.

The meditations range from topics such as “Affectionate Breathing” to “Soften, soothe, allow: Working with emotions in the body.”  If you have trouble being compassionate to yourself, these guided meditations could be extremely helpful.

In addition, if you click on the button labeled “Self-Compassion Exercises,” you will find a list of written exercises, similar to journal prompts.

These range from “How would you treat a friend?” to “Supportive Touch.” Dr. Neff walks you through each of these exercises step-by-step, providing an opportunity to meditatively reflect on self-compassion.  

References 

Guided Meditation. Headspace. 2020 

Guided Meditation. Mindful.org. April 24th, 2020. 

Guided Meditation (A complete guide)

Juanita Agboola

Juanita Agboola is the editor in chief of HFNE and an expert in mental health online. She has been writing about online behavior, mental health and psychology issues since 2012. All Guides are reviewed by our editorial team which constitutes various clinical psychologists, PhD and PsyD colleagues.