Guided meditation is a great form of relaxation, not just for beginners, but for people with any type of experience. The main benefit of having such a structure is that it gives you a way to prevent your mind from wandering.
Therefore, it’s normally suggested to beginners who aren’t used to sitting alone for long periods of time.
Normally, guided meditation uses audio and a speaker to help you along the way.
However, you can also have scripted meditation.
This is simply where you read the order before meditating, memorise it and then remember it along the way when you need pointing in the right direction.
You may be thinking, why would I meditate in the first place? Well, there are many benefits for both the body and mind which you can experience from the first session. These include, but aren’t restricted to:
- Stress reduction
- Help with anxiety
- Improved concentration
- Can aid the immune system
- Improved mood
- Reduce anger
- Help find solutions to your problems
It can be used by anyone of any age and any walk of life at any time of the day. If it were a pill, then everyone would be taking it.
Today, we’re going to focus on meditation for the morning and some guided meditation for when you wake up. Use this meditation as soon as you get out of bed as opposed to waiting until you get changed. Your pyjamas/nightwear will make perfect meditation clothing as they’re warm and comfortable.
If you don’t want to read the entire meditation first, then you could copy the words into a text-to-speech application on the web.
Hello, and welcome to this morning meditation.
Please find somewhere you can sit comfortably in silence where you won’t be disturbed for the next ten minutes.
If you’re sitting on the floor, then cross your legs. If you’re in a chair, then just let your legs fall where they may. Rest your hands against the tops of your thighs.
Now, close your eyes and prepare to slip into a deep relaxation.
As the darkness takes over your vision, you can feel yourself become more connected with the world around you. Focus on the feeling of your hands against your thighs and your buttocks against the chair. You are no longer just you, you are part of an interconnected wider world. Feel the energy around you and let your body sink further into the chair below you.
Next, centre your brain onto your breathing. Feel the rhythm of your breath as it rises and falls. Focus on the breath entering through your mouth, down your throat and into your lungs. Hold it for four seconds and then breath out for another four seconds. Hold for four seconds and then repeat.
For the next few minutes, simply sit with this feeling and allow yourself to fall into a relaxed state. Feel any aches and pains leave your body. Let your body wake up naturally and peacefully so that you can start your day in bliss.
The next thing I want you to focus on is three objectives that you want to achieve today. These don’t have to be big things or particularly important things. Just something that matters to you that you’ll feel happy about achieving at the end of the day. It could be going for a half an hour walk, buying a coffee for a stranger, finishing a deadline, cleaning the house or anything that matters to you. Concentrate on these three things and put them to the forefront of your mind.
After a couple of minutes, begin to realise that you are in control of your entire life. You can make anything out of the day. It’s all your choice. You may not be able to influence everything, but you can influence how your emotions respond to the events that take place. Don’t immediately jump to negative conclusions that can create anxiety, stress, sadness and paranoia. Instead, accept the situation and start thinking of solutions. You can determine exactly how you feel in any situation, including this one right now.
For the final minutes, take your mind away from the day ahead and try to bring your mind into the present. Preparing your thoughts for mindfulness is a way to start as you mean to go on. Feel the warmth of your muscles, any tension fly from your body and the air around you. Focus on bringing yourself into the present moment. Do not worry about what happened yesterday, or what’s happening later or tomorrow: just focus on right now.
Use this meditation whenever you feel like you need a boost in the morning. At the end of the ten minutes, you should feel calm, relaxed and have all the energy a coffee would normally give you. Try to include it at least twice a week for the most amount of benefits.
What do you do in the morning?