Let Guided Meditation Zap Your Stress!
Is guided meditation something drummed up by ‘New Age’ weirdoes? A mere fad that will go the way of the hippies?
Don’t you believe it! Meditation has been around for thousands of years - it even predates Yoga - and there is evidence it was in use around 3000 BC.
If it’s lasted that long it must have something going for it!
In fact, medical experts of all disciplines and backgrounds are agreed on this much: meditation, particularly ‘guided meditation’, brings HUGE health benefits. As an antidote to stress and anxiety it’s in a class of its own.
Here’s why. By calming and focusing the mind there is an immediate calming and relaxing effect on the body, right down to the very level of the cells. Hormones and other biochemical compounds that are out of balance - caused by stress - ’settle down’ and regain balance during guided meditation.
And the results?
Well, how about:
- greater relaxation and improved circulation, which reduces high blood pressure
- reduction in blood lactate, which reduces panic/anxiety attacks
- an increase in seratonin levels (a hormone which improve moods and influences behavior)
- an enhancement of the immune system, which helps with chronic diseases like allergies and arthritis
- stimulation of the ‘natural killer cells’, which clear bacteria and even destroy cancer cells…
And there’s lots more, but that’s enough to be going on with.
So how does it work?
This is where the ‘guided’ part in guided meditation comes in. All the energies of the mind are drawn together and focused on a chosen point of interest. Now, this can be anything, but it’s easier to focus on something that has value to you. It doesn’t even have to be a thing: it can be a word, a sound, a mental image , or even your breath. We’ll refer to this focus as your ‘center’.
To start, you select a time and place you can call your own. No disturbances allowed! Make it a quiet, private place that’s well aired and comfortable. Some people find playing soft, relaxing background music helps, but it’s not necessary.
Sit comfortably (better not to lie down!), let your eyes close naturally, and concentrate on your breathing. You’re now ready to do some guided meditation!
These steps will help you build up the guided meditation habit. Try it for ten minutes, then gradually build up to twenty minutes, or even longer if you can manage it. You will literally feel your body and mind de-stressing!.
- Focus on your ‘center’. You may find it easier to focus on your breath OR a word or phrase, particularly one that comforts you or is central to your belief system, e.g. ‘Our Father’; ‘There is no God but Allah’; ‘The Universe guides and supports me’ - it can be anything which relaxes and comforts you
- Clear away all thoughts from your mind; keep focusing on your center, but don’t think about it - let your mind empty
- Feel a corresponding relaxation in your body. As you exhale slowly let everything go. Enjoy the tingling sensation as your muscles relax, all the way from your feet to your head
- Keep breathing slowly and naturally, while repeating (silently) your focus word/phrase/sound. Thoughts will come in to your mind. Above all, see this as normal… Just relax and let them go on their way, as you re-focus on your center
- Imagine you’re a mere OBSERVER of what’s going on in your mind. You passively observe your thoughts - you do not get discouraged or think you’re doing it wrong! You’re not! - you simply let all thoughts drift on by
That last sentence is key to the entire process. Believe it or not, the benefits in guided meditation occur when you keep focusing, re-focusing and re-focusing on your center, or ‘mantra’, as it’s known. Be assured, your mind will drift. All you have to do is re-focus when you become aware of it.
When you want to finish your guided meditation session, simply stop your repetition and open your eyes - but stay seated for a minute or so. Your mind and body have been in a state of rest, so give yourself time to get up to speed again. Then stand up slowly and go about your business.
If you do this once or twice a day, you will make great strides in your physical health, your emotional health and your spiritual health.
After a month you won’t recognize your stress levels! But there’s one major drawback to guided meditation. It’s this: in general people don’t commit the time to it. They mean to - but they don’t. They let it slip. Some even get discouraged because it’s not an instant remedy.
All I can say is - guided meditation will bring all the benefits mentioned - but only if you have the commitment to stay with it!
Frank McGinty is a teacher, counselor, and internationally published author, with lots of experience in helping people improve their lives. Would you too like to overcome stress and anxiety - and be happy, optimistic and prosperous? Discover some outstanding resources here: http://www.stressreliefgold.com And read Frank’s review of the best-selling package, The PowerPause, at http://www.powerpause.familysoftshop.com
Tags: guided meditation, meditation, stress