How To Do Guided Mindfulness Meditation

Guided mindfulness meditation is the means in which you can learn to live in the present. This method of meditation does have its roots in Eastern religions. However, you do not have to be of any particular school of religion to make use of this meditation technique.

It is not uncommon to be concerned about the future. Obsessive worry is, in itself, enough cause for anxiety attacks and stress. Guided mindful meditation can be very useful in claming excessive fears and apprehension about what may or may not come to be. Conversely, some people seem to be trapped in the past. Old hurts or guilt keep them chained to things that cannot be changed.

Guided mindfulness meditation can aid individuals in letting go of those shackles and loosening the grip of the past.

Accessories Of Guided Mindfulness Meditation

There are no extra accessories or tools to be used in mindful meditation. You need only a comfortable and quiet place in which to meditate.

You may want to have a cushion if you will be sitting on the floor, or a blanket if you choose a tranquil garden setting.

Make sure that you are in a place where you will not be distracted or interrupted for the duration of your guided meditation.

Unplug or turn off the phone, TV, and/or computer.

You may wish to meditate with a friend or in a group or alone. Which ever way you feel will be most beneficial to you is just fine.

The Right Posture

The posture in guided mindfulness meditation can be any one of your choosing. Keep in mind that the posture must be comfortable without increasing your chances of falling asleep.

With this in mind, it may be best to sit either in a chair with your feet about shoulder width apart or on the floor with your legs crossed.

Keep your spine straight, this will allow you to breathe naturally and uninhibited while at the same time letting the energy flow freely through your body.

Your eyes should be half closed.

Beginning The Meditation

1. To start the guided mindfulness meditation, get into your chosen posture, breathe naturally, place the barest hint of a smile on your face, and let’s begin…
2. Focus on nothing, letting your own gaze widen so that you are seeing with your peripheral vision, still focusing on nothing.

   Allow your vision to blur.

3. Your mind is a busy place. Thoughts will come in, ignore them. All thoughts and emotions are just passing elements.

   Acknowledge that you have no attachment to any thought or feeling. These thoughts and feelings just are and they are temporary.

4. Sense your surroundings and just breathe naturally. You breathing may being to deepen as you keep allowing thoughts to fade away like a vapor.
5. Feel yourself blend in with your surroundings. Everything is a part of everything else, it is all interconnected and all harmonious.
6. You may begin to have the sensation of anticipation, as if you are on the precipice of some significant event. Allow whatever happens to happen, but do not hold on to any of it.
7. Continue to gently push thoughts and emotions out of your mind as they arise, breathe, and just be.
8. When you are ready to end your session, very slowly come back to full awareness.

   Allow your gaze to focus on something, or allow yourself to connect with a sound.

   Feel how your clothing lays on your skins. Notice the sensations in your fingers and toes.

9. Wiggle your fingers and toes, stretching your arms and legs, and becoming fully present in the room. Stand slowly and deliberately, when you have stood fully erect, take a deep breath.

   Release the breath slowly and completely.

   Enjoy the rested and relaxed state that you are in at this moment.

Benefits of Mindful Meditation

Guided mindfulness meditation can help you break free of your past and your worries about the future.

Other benefits of this meditation technique are stress reduction, lower blood pressure, decreased pain, and improved sleep patterns.

Meditation is, without a doubt, a great support to enhancing physical and mental health.

With regular practice, guided mindfulness meditation will help you to maintain a positive mental attitude. With that in mind, you will begin to notice that the things that come into your life will be more positive and uplifting.

You will also notice a rise in your own level of compassion and caring for others.