Guided Meditation : Meditation Practice for Beginners

Every day we can do meditation for 30 minutes. Morning is the best time; however, you can do it anytime. At night you have gone from your inner journey during sleep where you closed your eyes and when you wake up early in the morning you are refreshed, recharged, and rejuvenated. As long as you open your eyes, there is dissipation of energy takes place and you connect with many thoughts and it can affect your meditation practice as well. You can sit on floor, couch or lie down on the bed in a relaxed position. Body and mind should be fully relaxed. Close your eyes. The mind is too busy in the beginning as soon as you close your eyes, gradually it tries to settles down your thoughts. Let the thoughts come and go. Never judge or label any kind of thoughts, you have to witness them. The more you try to stop the thoughts the more it reflects. Be still and observe it with awareness. It does not matter whether it is good or bad thoughts, positive or negative thoughts. Let them come and go but our practice is to focus on the awareness of the breath at the top of the nostrils while you breathe in and breathe out. The top of nostrils is called object of meditation practice because you can feel the sensation of breath here. Breath should be natural and relaxed. It is just like you are on the side of a road and there is traffic noise with horns honking. Become an observer or witness them and bring your awareness of the breath to the top of the nostrils while you breathe in and breathe out. Attention goes where energy flows. Here you are giving attention and energy to the breath so the thought of noise of horns honking disappear very soon.?

During meditation practice, the thoughts of work, husband, wife etc. may come into your mind.?Let them come and go because you are not the thoughts but you are an observer. You have to go and visit them without any objection but remember you have to bring your awareness back to the breath. It does not matter how many times you are disconnected with it but to bring your awareness back to the breath is our practice. As soon you breath all kinds of negative and positive thoughts are no more.?You can feel calm and relaxed. A thoughtless awareness created inside in the form of hollowness or emptiness can help to pull the energy of the Universe towards you in order to make things happen in an effortless way.

Guided Meditation for Stress and Anxiety

Every day we can have more than 65,000 thoughts and 99.99 percent of them are useless. When we go for guided meditation, sometimes we become more reactive by thinking about the past and future in terms of retaliation, revenge, hurt, jealousy etc.?Our breathing process gets faster and we lose the awareness of breath and connecting with our mind not heart and attracting the thoughts of stress, anger and negative emotions. Our practice is to bring our awareness back to the breath at the top of the nostril. Now, you slow down and your breathing process gets back to your own space and stress is no more.

We are living in the thought of worry, anxiety, or future and again while doing guiding meditation, we are disconnected with breath. Remember, breath only exists in the present moment awareness and when we have thought of worry or anxiety, we are not living in the here and now and finally our breathing process is getting very fast. Our practice is to watch out for the awareness of breath in and breath out. Expansion of the abdomen takes place while we breath in and contraction of abdomen when we breath out. Be aware of it. Gradually the thought of anxiety and worry are no more.??

Practice a Gap or Space and Deep Breathing exercise for Anxiety and Stress?

We can practice a gap or space between breathing out and breathing in and connect with it. It is called the meditation gap which can help us to pay attention and slow down our breathing process in order to live in the present moment awareness. Anything, which goes faster than this gap cannot make you mindful. Suppose, if you are working in fast paced situation, still you need to take an awareness of gap between two actions in order to raise productivity.?

We are busy with our minds through useless thoughts so we forget to create an awareness of the gap between two thoughts. Have you ever noticed that you can pass the road from one end to another end when you get empty space? Yes, it is the same as when we are connected with too many thoughts inside us and we cannot pass by but when we create space between two thoughts, we can easily pass from one gap to another. We need to witness this gap.?

Relaxing and deep breathing exercise can help us to absorb the maximum amount of oxygen inside that can mix with blood and purify our brain cells and declutter all kinds of useless thoughts.??

10.Minute Mindfulness Meditation (Body Scan Meditation)?

A meditation practice that scans your body for sensations of pain, tension, aches etc. Learning to reconnect your body physically.?Close your eyes, if you are doing meditation on a chair, notice there is a rise and fall of each breath?with shoulders rising and falling as well.?Feel the sensation of your feet touching the floor. You can notice that your body is in contact with your clothes too. You can move the awareness from feet to head and scan each body part where you can feel tension, pain, tightness of muscle etc. Just for an example if you feel pain in the leg, bring your awareness from your foot to the leg and take some deep relaxing breathing exercises. You can notice that your pain in your leg is getting released.?You can also?visualize that the pain is leaving your body along with your breath.

Now you can move from the leg to the elbow and you can feel that there is pain at the elbow joint, you can bring your awareness here and take some deep relaxing breath where there is pain and it releases now. You can bring your awareness to your head if you are having a headache or any kind of pain. Again, you can do a few deep breathing exercises where you have pain and again visualize that pain is leaving your body. There are many times when your mind will wander and chatter more and it takes you away but your practice is to bring your awareness back to the breath.

You can repeat this kind of practice 5 times every day starting from feet to head.?Learn more about it. You can contact us for Group or Private sessions (In Person and Online) at [email protected] or?https://santeaching.com/contact-us/