subject: Learning The Basics Of Guided Meditation [print this page] Many people have misconceptions about meditation, believing it involves long periods in which you still as a rock without moving at all. But that is not what meditation is; meditation is just a means for relaxing your mind in order to give it some respite from the stresses of daily life. You don't have to perform it for hours in order to enjoy its benefits; in fact, fifteen to twenty minutes a day is plenty for most people.
In general, there are two types of meditation practices - concentration meditation and mindfulness meditation. Concentration meditation involves focusing on an object, sound, mantra or even a movement pattern. In mindfulness meditation, on the other hand, you open your consciousness to your inner world, developing aware of your thoughts, feelings and perceptions. While it is possible to learn meditation through a process of trial and error, it would be better to study guided meditation techniques under an experienced and qualified teacher who will direct you as to the right practices to follow. However, there are a few simple techniques that you can try out so you can sample some of the benefits of a regular meditation routine.
Before embarking on any relaxation meditation, however, you should learn how to achieve complete physical relaxation. One way to do this is to sit in a chair with your back erect and then imagine a yellow light rising from the floor and gradually covering your body starting with your feet and moving slowly upwards until it reaches the top of your head. Once your body is completely covered with light, you should have achieved a state of total physical relaxation and inner calm.
One guided meditation technique involves visualizing a haven for yourself where you can relax completely and enjoy some time for yourself. Think about how big it is, what it is made of, what the light is like, whether the temperature inside is cool, warm or temperate. Once you've created a vivid image of your haven, you can imagine yourself sitting in it, enjoying the solitude and the quiet. But you can also use other relaxing images; for instance, you can imagine yourself floating in a river or watching some fish as they swim serenely in a pond.
Here are some more tips for effective relaxation meditation. First, you have to do your meditation in a quiet, comfortable place where you will not be disturbed. You should also not try to make your mind blank; this is one of the major misconceptions about meditation. Instead, try focusing your attention on something. Meditation is also best practiced in a comfortable position, either sitting straight up in a chair or lying down on the floor, and with a light meal or snack in your stomach. Do not force yourself to concentrate, but relax and let go. And finally, you don't have to see interesting things in your mind in order for the meditation to be successful; you can just sense something inwardly and that would be enough.
