It is a busy day with piles and loads of work to complete. And all that your colleagues are telling you is to relax! It pretty much sounds like an everyday description but how many times during the day you do you actually sit and relax? Hard to recall? Well, if it is sparse, then it is high time that you read this article on the incredibly beneficial guided meditation for relaxation and give your brain the pause it needs desperately.
You would not believe the fact that there are many people around the globe that practice meditation and it approximately makes for some odd 200-500 million people. These people would be well aware of the incredible benefits of meditation which relaxes the body as the prime effect. To know more about how to perform a guided meditation session, its benefits and much more just scroll down.
Guided Meditation & Uses: Deep Relaxation
Meditation is the process of aligning energies with body, mind, and soul. It is a process of relaxing and being stress-free. Guided meditation is a researched and tested method of deep relaxation. It is an approach where a soothing voice synchronized with natural sound or specific frequency music helps a person to relax his or her mind gradually.
If you do not know how to meditate then guided meditation will help you to meditate. You just need to listen to rewire and reprogram the brain mapping(1). The subconscious mind is the hub of everything. Guided meditation for relaxation detoxes the subconscious mind and retunes the mind to operate appropriately.
[Read: Meditation for Anxiety]
Guided Meditation for a Relaxation session
It is tough to do nothing and meditation is an art of being idle inside out. Being thoughtless is difficult because our brain is always working and thinking something, and that is why meditation for relaxation is needed. But guided meditation requires some preparation.
The most critical part of guided meditation is our breath. Breathing is the anchor which keeps you grounded during the entire process. To get started the following tips will help you:
- Choose a time: This can sound ridiculously simple. But choosing a particular time is essential. Choose a time when you are free when no one can knock you, and you do not have any pending task to do.
- Choose a space where you cannot be distracted: This is difficult. Selecting a corner of the house where you can sit without being disturbed is tough. It is tough to make people understand your ‘me-time.’
- Sit still for some time: Sitting still means not doing anything, not actively hearing, expressing or thinking about anything for some time.
- Try to concentrate on your breathing: The best way to keep your mind idle is to focus on your breathing process. Put all your mind on breathing process to relax your mind
- Start listening to the guided meditation for relaxation: Now you are prepared for guided meditation for relaxation. Listen to the guided meditation.
Stop thinking about what is happening and how it is happening; just follow the voice and abide by it. Go with the flow.
Benefits of Taking a Guided Relaxation Session
Finding inner peace and relaxing the brain is difficult and challenging in this technologically advanced and fast era. So you need to seek different ways like guided meditation for relaxation. Guided meditation is good for our body and mind. Let’s check the benefits of guided meditation:
- Guided Meditation helps manage stress.
- Through guided meditation, you can find inner peace.
- Meditation improves mental function and abilities.
- Meditation helps to cultivate self-awareness.
- Practicing meditation helps to build compassion and empathy.
- Guided meditation enhances psychological and physical health.
- Meditation improves your visualization skill.
- Practicing meditation boosts overall cognitive ability.
Meditation is not a quick fix. You need to turn it to a habit. The repeated practice of guided meditation opens the hidden door of your subconscious mind.
[Also Read: Meditation For Anger Management]
How does a Guided Relaxation Session of Meditation Works?
Guided Meditation is a process of learning the skill of relaxing your mind and managing stress. It is a proven and systematic way to calm your mind and body. Guided meditation(2) combined with breathing exercise slowly and gradually calms the mind.
For each session, focus on a particular issue like cardiac trouble, immunity system, deep relaxation and pain management, etc. Every guided meditation clip is different and has some unique features. But few things are standard in every clip. Let us explore how guided meditation works.
Each video clip, sound recording, or instructions start with a process of relaxing physically then moving to mind relaxation through breathing exercise. The next step is a tension releasing from muscles. The guide then proceeds to the grounding process depending on the type of meditation. The guide can ask you to visualize a serene landscape or a pleasant fantasy land or even your bones. The most common guideline is visualizing a golden and calm healing light. The controlled breathing is the anchor throughout the process of guided meditation for relaxation.
Guided Meditation Script for Relaxation
A proper script is a backbone and very existence of guided meditation for relaxation. The script is essential for the beginners and initial sessions. Let’s start the main mediation script for relaxation:
Find a comfortable place where no can disturb you. Sit idly on the floor and try to keep your spine erect and straight. Gently close your eyes and relax.
Move or roll your shoulder forward and backward. Notice if there is any uncomforting zone in your whole body. Relax and loosen your muscles and keep breathing gently. Observe your breathing. Notice the flow of breath and try to breathe effortlessly.
[Also Read: Meditation for Sound Sleep]
Try to visualize your breath. With each exhales, you are exhaling all your guilt, burdens and tensions. You are breathing in the purity and positivity from the universe. Do not dwell on any of your thoughts; just let it go.!Feel the gentle rise and fall of your abdomen with each breath, observe the pause between the breathing, and follow the complete circles. The breath is calming and relaxing. Now your body and mind are completely relaxed. It is time to come back to the real world.
Gently wiggle your toes and slowly open your eyes.
5 Initiative Steps of Guided Meditation for Beginners
Getting a quiet serene place to meditate is tough. You could be in your office or traveling. However, you can still practice meditation. We will now talk about how you can meditate anywhere with these simple guidelines.
Being Present: The first step is to bring all your focus to your body. Feel everything that is happening around you at present. This process is all about being present at this moment. Awaken all the senses. Bring your attention to your toes and imagine a wave of relaxation lifting upwards from the toes. It is a kind of energy shifting process.
Extended Exhale: You can do this anywhere. Extend the duration of your exhale. This extended exhalation is excellent in fixing your sudden rage, utter stress, etc. and helps you relax. Inhale and count 4 while exhaling. This process slows down your heart rate and calms you down.
Triangle Breathing Method: Start counting while inhaling and repeat the count during the pause between inhaling and exhaling and then again count during exhaling. Create a triangle of inhale-pause-exhale. Return to normal breathing after a few rounds of triangle breathing.
Locating Stress: Try to find out the location of your stress. Are you feeling it in your head? Is it your shoulder crying for relaxation? Close your eyes and then try to bring all the attention to that particular area and shift the energy.
Alternate Nostril Breathing: Alternate nostril breathing can release stress and help you feel calm instantly. Press your right nostril and inhale from your left nostril, pause and exhale it from the other nose. Breathe in from the nostril you are exhaling. Keep pressing the nostrils alternatively. Do this round of alternate breathing for 3 to 5 minutes.
Guided meditation for beginners is ideal. The guide helps to shift from one stage of meditation to another step subtly and effortlessly. Guided meditation for relaxation lets you find your inner peace. It gives you the energy to continue your journey without losing focus and your true self.
It is a process of training your brain to relax, slow down, and calm down. Guided meditation gives you another chance to take back control over your thoughts, energies, and life. Mediation is the way of reprogramming your subconscious mind. So relax with this guided meditation technique and get a hold of your life.