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Guided Meditation

A guided meditation is when your imagination is lead on a particular journey with the purpose of achieving healing and realizations through purposeful contemplation and reflection.  You could have someone speak or read a guided meditation to you, listen to a professional on a CD or read your own onto a recorder and play it back to yourself.  The idea is to let go of any thought you may have and allow your subconscious mind to follow the words that are spoken.  Many people prefer guided meditation because even if you fall asleep you will still benefit from it subconsciously.

A simple guided meditation will help you to achieve deep relaxation and release negative emotions or beliefs that are preventing you from being further enlightened. When you enter into deep relaxation with such great deliberation you can touch on experiences and feelings that are usually hidden in unreachable parts of your mind.  By allowing your conscious mind to sleep, experiences come forward to be acknowledged and released from your subconscious.  This enables you to become more positive in your contemplation and reflection relating to past experiences you have had, and you can also replace negative programming with confidence and high self esteem

An excellent basic guided meditation script you can start with goes as follows:

“Begin by sitting in a comfortable position with your head bent slightly forward.  Cup your hands together in your lap and with your eyes closed, take a moment to check that each part of your body is completely comfortable; your feet, your lower legs, your knees, your upper legs, your buttocks, your pelvis, your lower back and abdomen, your middle back and solar plexus, your chest and upper back, both shoulders, neck, upper arms, elbows, lower arms, wrists and hands.  Also ensure you have relaxed your facial muscles and your scalp muscles.

“Now become aware of your breathing.  Simply observe how you are breathing. Is it shallow or deep, quick or slow? Are you breathing through your mouth or nose?  Gently close your mouth and begin to breathe in through your nose and out through you mouth, still in your own rhythm.

“If you need to make any adjustments to your posture, now is the time to do so.  Remember to keep your head tilted slightly forward.  Now you are going to go deep into relaxation. Open your eye lids halfway and at the same time, look downward as far as you can. It may feel uncomfortable, but remain focused on half open lids and down-turned eyes.   Your lids will want to open or close completely, but don’t let them, and continue to look down further and further as your eye muscles relax. (This part of the guided meditation should last for a minimum of thirty seconds)

“Now close your eyes and relax your eyeballs.  Breathe deeply, inhaling, then holding your breath for a count of four then exhaling.  Repeat, breathing in deeply… holding for four… and breathing out.  Continue to breathe like that for a moment… (silent pause for ten seconds).  Make this one your last breath …( This part of the guided meditation should last for a minimum of thirty seconds)

“Carefully open your eyes, one quarter of the way this time, but don’t squint.  Looking down as far as you can, keep your eyelids open only a quarter-way.  They will want to close and may even sneak shut for a moment without you noticing, but do your best to keep them a quarter of the way open and look all the way down as though you are trying to see your feet as best you can.  (Pause for five seconds) Keep looking down. Make sure your eye lids are still open that quarter way… (This part of the guided meditation should last for a minimum of thirty seconds) 

“Now close your eyelids and allow your eyes to relax.  Return your focus to your breathing, observing your natural breath.  Don’t force your breathing or try to slow it down, simply relax and breath however and whenever you want to.  You are going deeper into relaxation, becoming more relaxed than ever before.

“Using your imagination, picture yourself rising up out of your body to a point above you where you can see yourself sitting in the chair.  See a beautiful white light more pure than you have ever seen before surrounding your body.  It is filling every inch of your body and overflowing to a few feet around you.  This white light attracts any discomfort, negativity, hurt, pain, illness, anger or fear into it’s outer rim where it is dissolved.  Imagine all your past hurts, physical problems and mental barriers being drawn out into the light where they dissipate forever. (Long pause for visualization) Picture the white light slowly turning into golden light from your centre outwards.  The golden light is flowing through you, up high beyond the sun and stars and back down deep into the core of the earth.

“You are so drawn to this golden light, you can’t resist returning to your body.  As you imagine yourself slipping back in, you smile ever so slightly as you feel a beautiful, warm, glowing sensation all over.  You have been healed, and you are free!  You let go even further, going deeper, and deeper.  Sit in the golden light, and focus on your slow, occasional breathing.

(Pause for as long as you want the guided meditation to continue)  “Taking a breath in, start to wiggle your fingers and toes, gradually followed by your ankles and wrists.  Lift your arms and legs up and down a little and lift your head.  When you feel ready, move a little more and then open your eyes slowly.  Take your time, stretch, and get up whenever you feel ready.”

This is a guided meditation that encourages healing and will help you reach a state of deep remuneration.  If you don’t like the idea of hearing your own voice on tape ask a friend to read it for you, and remember to keep it slow in pace and soft in pitch and tone.  There are plenty of samples on the internet you can listen to if you are unsure.  When you begin practicing your guided meditation regularly you will feel more relaxed, be able to cope with stress easily, build a stronger immune system and connect with your inner, spiritual self and creator.  Take into consideration how much time you spend thinking, worrying, rushing and working. It seems only natural to balance it all out with deep relaxation, and guided meditation is an effective way to achieve this.

By Mary Jones

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