We live in a society in which we are forced to be in constant motion. Going to work, studying for final exams, supporting our family, and other worries all generate stress and negative feelings for us.
As we focus on others and do what our daily life requires of us, we forget to take care of the most important people in our life: ourselves.
Connection with our inner self becomes necessary in these situations and meditation is a good technique to achieve this. However, meditating is not an easy task and that is why we must turn to experts for guidance. In this article let’s see what guided meditation is, What are the advantages and we will talk about some types.
What is Guided Meditation?
Guided meditation is a tool that allows, through words and pictures, to put aside negative emotions such as pain, stress and daily worries, helping us to connect with our inner selves.
This technique has become increasingly popular. On the one hand, for the need to manage stress of today’s society and, on the other hand, because it is an easily applicable tool in everyday life with the appropriate help.
The way in which guided meditation is performed is quite simple. A person who acts as an expert in meditation, such as a guru or spiritual guide, is responsible for offering a series of instructions to help those interested in reaching a state of relaxation.
With his expert knowledge, the one who leads the meditation helps to focus on the personal goals of those who approach him. These milestones can be a better emotional state in general, the acceptance of a situation in which one has no control or psychological preparation for a specific goal. It is for this reason that it is very popular in training elite athletes.
You can attend specialized workshops and gyms to do this, but there is also the option of doing it from your home, as you don’t need a lot of space or too many resources to meditate. Hundreds of videos explaining different types of meditations can be found on the internet, as well as the sale of very detailed CDs, videos and books.
What are the benefits?
Using this technique, it is possible to achieve the well-being of the person, thanks to the fact that it helps to achieve a state of calm and gives mental and bodily satisfaction. In addition, if used correctly, it has a positive impact on physical and psychological health.
Some of the benefits of these meditations are:
- Strengthens the immune system.
- Improve cognitive abilities: memory, concentration, attention …
- Greater resilience.
- Emotional stability.
- Improvement of diseases such as hypertension, cancer, fibromyalgia, asthma and cardiovascular problems.
Types of guided meditation
The reasons for guided meditation can be varied. That is why there are different types, used depending on the type of problem of those who need it.
1. Traditional meditations
The spirit guide or guru gives the instructions orally, guiding the listener into a meditative state. There are often many pauses of silence, and it is not uncommon to accompany them with music.
The purpose of this type of meditation can be very varied, but it is often used initiate or maintain a state of calm.
2. Meditation with visualization
You are invited to imagine an object or a scene with the intention of achieving greater relaxation. Very recurring resources are rays of light of different colors, each of them representing an emotion to be worked on.
3. Relaxation and body scan
Its goal is to achieve maximum relaxation in the body. The person becomes aware of all parts of their body and even his body temperature.
They usually accompany with music or relaxing sounds of nature, successfully introducing those who are guided into a state of deep calm.
4. Binaural tones
According to physicist Heinrich Wilhelm Dove, by presenting two sounds with different frequencies in each ear, the mind attempts to reconcile the difference by creating a third wave. Headphones are placed and a sound is presented in which a different sound is presented on each side.
According to followers of this type of guided meditation, using binaural tones, alpha waves are stimulated and it is possible to connect with the interior.
Instead of thinking in a negative way, like “I’m going to surrender”, “I’m not going to do this”, “It’s going to hurt me”, it is proposed to rephrase these thoughts in a more optimistic format: “I’m fine. health ”,“ I have come a long way ”,“ if I am here it is because of my effort and my obstinacy ”.
6. Guided mindfulness meditation
We breathe all the time and yet we don’t pay enough attention to this natural process.
The principle behind this type of guided meditation is that if you can achieve control over something as simple and basic as the breath, you can train your mind in almost every aspect.
In the West, a philosophical current has appeared compatible with the foundations of meditation: mindfulness.
Mindfulness has become famous because it is not tied to a religionUnlike other meditations in which the chakras and ideas from Buddhism and Hinduism are discussed.
Another peculiarity of this type of meditation is the fact that it is not necessary to do it sitting and still. You can enter a state of total attention by walking down the street, scrubbing dishes, or even in the shower.
The key is to be able to focus on what is being done and how it feels.
8. Guided meditations for better sleep
They are one of the busiestEspecially because we live in a society where schedules prevent us from having good sleep habits.
Many people have trouble sleeping, and when they do fall asleep they calculate how much time they have before they have to get up to go to work. The problem is, the more you want to sleep, the harder it is to sleep.
Guided meditations for better sleep they offer a series of instructions that help you sleep naturally and without stress.
While trying to sleep, you can take a look at what has happened throughout the day, detecting these negative emotions and slowly letting them go.
- Hodgins, HS and Adair, KC (2010) Attentional processes and meditation. Consciousness and Cognition, 19 (4), 872-878.
- Kwekkeboom, KL and Bratzke, LC (2016) A systematic review of relaxation, meditation and guided imagery strategies for the management of symptoms of heart failure. The Journal of Cardiovascular Nursing, 31 (4), 457-468.