Guided Meditation For Relaxation And Stress Relief
The meditation technique I will detail for you in this article is excellent for helping you relieve stress, relax and attain inner tranquility
. It is called Shabd Kriya and it's origins can be traced to the powerful school of Kundalini Yoga. The wonderful thing about this method is that although it is easy to practice and learn, it's benefits are deep and significant.
The keys aspects of yoga which this meditation exploits in order to work it's magic are mantras, mudras, yoga breathing and mind power. You may say, wait a minute, this meditation was supposed to be easy? And yes it is. I will explain all these aspects of this meditation to you below and also guide you step-by-step on how to correctly practice this technique for maximum benefit.
Design of Shabd Kriya:
First let me explain the various mechanisms I mentioned above which this meditation is going to use. In the guided meditation script below I will then explain how to put all this together in order to successfully practice this technique.
Mantras: These are words of power, chanting which mentally or aloud, directly affects one's consciousness and also, are excellent objects for concentration meditations.
Mudras: These are hand, eye or body gestures which influence certain energy flows in the body and thus affect the mind in subtle ways.
Yogic Breathing: This is called the science of Pranayama and it is the control and manipulation of the breath. Pranayama is a very powerful way to refine one's energy and heal one's body. It might be the most important aspect of physical yoga practice.
Mind Power: This particular meditation technique uses the power of the mind to focus and concentrate so that thoughts, anxieties and worries can be weakened and dissolved.
Cautions for This Meditation:
The guided meditation script below includes the correct use of pranayama which includes breath retention. Anytime breath retention is involved, it is important not to over strain and instead to proceed gently and systematically. Build up this power over time and if you feel uncomfortable, you should lessen the amount of time you retain your breath for.
Benefits of This Technique:
1. Excellent meditation for relaxation, stress relief and peace.
2. Excellent meditation to promote good sleep, especially if done before going to bed. This meditation is often a part of yoga sets designed to help you cure insomnia.
3. Helps build concentration, mind power and mental focus.
Mantras Used in Free Guided Meditation Script Below:
As I mentioned above this technique uses mantras, and the 2 mantras used in Shabd Kriya are SA TA NA MA mantra and Wahey Guru Mantra. Sa Ta Na Ma meaning Existence, Life, Death and Rebirth and Wahey Guru meaning, Ecstasy Beyond Words.
Free Guided Meditation Technique - Shabd Kriya:
Sit cross legged if you can, if not you can use a chair for doing this meditation as well.
Place your hands in Cosmic Mudra with your right hand underneath and left hand on top. The thumb tips should be meeting, but the only difference is that they should be a little more forward than up. This is the typical mudra used in Zen Meditation Technique.
Have your eyes 1/10th open looking down at the tip of your nose. Don't strain when holding this eye position and release it when you feel tired. Although continue with the meditation.
Now begin the following cycle.
Inhale in 4 equal parts. By the fourth inhalation your lungs should be full. As you inhale chant SA TA NA MA mentally. So you inhale to a total count of 4. In total, one chant of SA TA NA MA during one inhalation broken up into 4 parts.
Next, hold your breath in and chant SA TA NA MA 4 times slowly mentally. So you hold your breath in and use the 4 cycles of SA TA NA MA to complete a count of 16
Finally, exhale in 2 parts, which chanting Wahey Guru mentally. So you exhale to a count of 2.
Do all the counting slowly. All chanting should be done mentally only and the breathing cycle should be 4/16/2. 4 counts to inhale, 16 count breath retention and 2 count exhalation. Please remember that if holding the breath in for 16 counts is too much, cut it down to 8 and build up slowly. Do not over strain. With all breath retention progress should be gentle and systematic.
Continue the above mantra/breathing pattern for the duration of the meditation. You can do this meditation for 3 minutes, then build up to 11 minutes and finally 31 minutes can be done as well.
Summary of Shabd Kriya:
Simply follow the free guided meditation script I have detailed above to do this meditation safely and correctly. Again, it is important that you do not overdo the breath retention part and should modify the technique to make it easier if you are having trouble with holding your breath for the indicated count. This meditation is really an excellent way to dissolve stress, and if you are looking to relax and find peace, it is a must have technique in your meditation toolbox.
by: Anmol Mehta
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