Guided meditation is a meditative practice that uses spoken instructions to guide the practitioner into a state of deep relaxation and mental clarity. A guide, who can be a teacher, an audio recording, or even a video, provides step-by-step instructions on how to meditate. It often involves focusing on your breathing, observing your thoughts without judgment, and cultivating a sense of awareness and presence. It is a practice that, like guided visualisation, can reduce stress and anxiety, improve emotional health, and enhance mindfulness and self-awareness.
Here is an example of a guided meditation that you can use to deal with difficult moments in life. It can be recorded so you can personalise it and use it whenever and however you like. Contact me if you have questions or need guidance.
Relaxing your body:
‘Choose a posture that you feel comfortable in. If possible, lie on your back. Close your eyes and become aware of your body. Leave all your worries behind. This time is for being with yourself.
Notice the parts of your body emerging into awareness. Be aware of the ones that seem vague or missing, too. If you feel tension somewhere, try to relax.
Now pay attention to your breathing. Feel the air coming in through your nose. Feel it go down your throat and feel your chest and belly move as you breathe. Let the air come in through your nose and reach your feet.
With the next breaths, focus on your feet, toes, soles, and heels.
Now move on to your calves. Breathe slowly.
Next, think about your knees and thighs as you breathe.
Move up to your buttocks and imagine how they relax with each breath.
Move on to your pelvis.
Now focus on your back.
Think about your abdomen.
Move on to your chest.
Continue breathing deeply and focus on your hands and arms.
Move up to your shoulders and neck and see how the tension disappears.
Now you think about your head, your face, your jaw, between your eyebrows, your eyes, your nose, your cheeks, and your tongue. Allow your head to relax completely.
You take as many deep breaths as you need, inhaling through your nose and exhaling through your mouth.
Slowly, slowly, return to your here and now, to the place where you are. Notice the ground against your foot, the sounds around you, the smells and the tastes.
Now gently move your legs, your arms, opening your eyes at your own pace, stretching your muscles…’
Here are some meditation and mindfulness apps: