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Home Page > Spirituality > Meditation > Guided Meditation – On The Breathe
Guided Meditation – On The Breathe
Posted: Feb 11, 2011 |Comments: 0
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Guided meditation – for beginners.
To begin with this guided meditation you will need to find a quite space where you can relax and not be disturbed for around half an hour. Now to dont worry, if you can follow a guided meditation even for a few minutes then you are doing well.
So please remember practice makes perfect and the more you meditate the more you will be able to focus on the task at hand, which is to be able to focus on one thing without any external influences or thoughts entering the mind this is deep healing meditative practice
This guided meditation is exactly what is needed to reach this goal. I do recommend using a program or video guided meditation series, or even better go to your local temple and meditate with the monks there. They will be more than happy to mentor and teach you how to meditate. You see monks have great compassion and understanding due to wisdom gained through meditation. OK thank you for being here and congratulations for starting a wonderful journey.
Before you start with your guided meditation please read the whole guided meditation first and then go through the practice.
Now let us start with our guided meditation on the breathe.
Lets begin by very simply concentrating on the task at hand and just be aware of where you are. Think to your self this is my time now and I am going to spend this time thinking about nothing else that is going on in my life, good or bad.
Sit in a comfortable position with your legs crossed on a cushion supporting you lower back take time to get your self comfortable. If sitting crossed legged is to uncomfortable then sit on a chair that supports you back to be in the upright straight position. Sitting up straight without being rigid or in conflict with you body and feeling comfortable allow your eyes to close slowly and gently. Take a few seconds now to remind your self that if any other thoughts come in you will simply ignore them just for this time.
Now take a deep breath in counting to three slowly and a long breath out slowly counting to 6. repeat a few times just until you feel more relaxed.
On the out breath start to concentrate on how your body feels starting right from the top of you head. Really focus your mind at the top your head while still breathing in and out. As you breath out just feel your body start to relax even more and feel the tension in your body start to decrease and disappear into the floor on every out breath. Feel the tension release from you head as you breath out.
Now imagine and feel the tension on the out breathe releasing down your face concentrating on the face, just feel the tension release and focus your mind there. Stay with the feeling just concentrating on the tension leaving you face.
Now still breathing in and out all the time in a more natural timed manor move the focus on to the shoulders and concentrate on the breath still, just keeping the feeling of tension leaving your body now leaving the shoulders
if you feel you need to move just gently move in a position very slowly and calmly all the time still focusing on the in and out breath with you eyes closed.
Now carry on in this relaxed state as long as possible and simply keep focus on the breath and remember the fact that this is your time away from any other influence or thought in your life at the moment. Imagine the feeling from the release of tension going through your whole body on every out breath.
Always breathing through your nose simply keep concentration on the in and out breath . You can do this by feeling the breath enter the nose and feeling the breath leaving the nose. the longer you stay concentrating and focusing on the breath in your meditation the better you will become each time . When you are ready to leave the meditation just come back to the room slowly, open your eyes gently, stretch and go forth and enjoy the rest of your day.
Now do not worry if you find it hard to concentrate at the start and hard to keep your mind focused. This is common and is the whole point of meditation you see it will get easier and easier the more you practice and you will become clearer and clearer.
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About the Author:
For more Guided Meditations with video and comprehensive instructions from the wise in the oriental east. Learn from Buddhist Monks and chakra masters by visiting http://www.WisdomWithMeditation.com
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Article Tags:
guided meditation, guided meditations, beginners meditation, meditation course, meditation guide
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How to Meditate with Visualization
Enjoy a sense of connection between mind and body with this visualization exercise.
(02:21)
How to Meditate – How to do a Muscle Reduction Relaxation
Learn how to perform basic relaxation techniques with this instructional video tutorial – How to do a Muscle Reduction Relaxation (03:02)
Book Of Meditation For Beginners – Meditation Techniques For Beginners
Meditation books for beginners available on the Internet are endless. How to select the best book for understanding of meditation and the practice of meditation? Many beginners are confused about meditation techniques. Here the suggestion to choose the book of guided meditation and meditation techniques before going ahead and deep meditation.
By:
GS Virkl
Spirituality>
Meditationl
May 31, 2010
For Beginners – How to Start Meditating Quickly and Easily
One goal of meditation is to relax your body and your mind at ease. But where to start, if you are a beginner in meditation? Of course, everyone has to start somewhere, but some methods of meditation are easier to start than others. Here are some tips on meditation for beginners.
By:
Agung Prasetyol
Spirituality>
Meditationl
Nov 21, 2010
Meditation Class – Join Meditation Classes
Those who want to meditate and are unable to find support a meditation class will be the best opportunity to learn meditation. Here are certain options of meditation class if you want to learn it seriously.
By:
Bertil Hjertl
Spirituality>
Meditationl
May 19, 2008
8 Ways to Get Started Meditating
People have been meditating for centuries yet it is a very practical approach to solving a multitude of problems. Here are some suggestions to get you started and help you to continue to advance.
By:
Gwen Phillipsl
Spirituality>
Meditationl
Jul 05, 2010
Meditation Is Good For Your Health
You can meditate for a few minutes first thing in the morning or at night before bed.
By:
Tom Mackl
How to Choose a Meditation Technique
How does one choose from among the many different methods of meditation available? A longtime meditator and 35-year meditation teacher offers quick tips and guidelines to help you evaluate which meditation practice might be best for you.
By:
Tom Balll
Spirituality>
Meditationl
Feb 09, 2009
lViews: 446
lComments: 1
Learn how to meditate; the most common question about meditation answered!
By:
Lisa Hepnerl
Self Improvement>
Stress Managementl
Apr 29, 2010
Religion Indispensable, but not in Political Life
Religion Indispensable, but not in Political Life
By:
Michelle Chapplel
Spirituality>
Meditationl
Feb 18, 2011
Understanding the seat of the soul
A simple poetic rendering of the process of meditation and its goal using twilight language.
Just ponder upon the meaning and you will under stand. “The soul emperor is seated upon love in the throne room of man’s consciousness…..
By:
drjijugeorgel
Spirituality>
Meditationl
Feb 17, 2011
The Power of Shamanic Vision Quests
Why would people want to put themselves thru this “little death”? The purpose is to quiet the mind and take inner journeys—very possibly the greatest inner journeys one can take. When you spend extended time in nature, your everyday mind (the beta mind state), starts to quiet down. As it quiets down, the higher mind emerges. As you access this higher mind, you connect to a higher force, to your inner power.
By:
Mary Rivasl
Spirituality>
Meditationl
Feb 17, 2011
What is The Purpose of Investigating Spirituality?
This may remind you to ask why you love anything, why do you have fun, why do eat, why do you cry or laugh? Gardens are delightful expressions of our connectedness with nature but the quiet pleasure is the spiritual connection our souls derive from being in tune with nature. Questioning the faculty of spirituality is akin to questioning our very existence because the spirit is the key to our existence. Why cry when we may laugh and what causes our emotional responses to everything, anything…
By:
TOMAS COIMINl
Spirituality>
Meditationl
Feb 16, 2011
Meditation and Entering the Silence
Meditation is not a passive, mindless activity. It takes practice to enter the silence and contact the Higher Mind.
By:
David Wilcoxl
Spirituality>
Meditationl
Feb 14, 2011
What Meditation Items Do You Need?
The meditation items that you need depend on the type of meditation that you are thing of doing. The simplest forms of meditation don’t require any extra items beyond what you’re likely to have already. Breathing meditation can be performed without any extra meditation items. A walking meditation can be done whilst you are walking (pretty obviously!). A mantra meditation doesn’t need any extra meditation items although you might decide to use a candle as a focus point.
By:
Trevor Johnsonl
Spirituality>
Meditationl
Feb 13, 2011
Soulful Living – Awaken Your Inner Self
Our Self has an amazing ability to spring back to life and flourish with small but consistent amounts of attention we pay to it throughout life. Once acknowledged and valued, our inner being will serve us as a boundless source of appreciation and love. And we will feel empowered and inspired to share our newly found fulfillment with others.
By:
Dieter Pauwelsl
Spirituality>
Meditationl
Feb 13, 2011
What Is Meditation All About? Why Should You Meditate?
Ok, you’ve heard about meditation but you’re still in the dark and keep asking yourself “what is meditation all about?” Here’s a quick explanation to help you make up your mind as to whether meditation will be beneficial for you.
By:
Trevor Johnsonl
Spirituality>
Meditationl
Feb 13, 2011
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For more Guided Meditations with video and comprehensive instructions from the wise in the oriental east. Learn from Buddhist Monks and chakra masters by visiting http://www.WisdomWithMeditation.com
Is Meditation for Dummies or for Wise People?
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Home Page > Spirituality > Religion > Is Meditation for Dummies or for Wise People?
Is Meditation for Dummies or for Wise People?
Posted: Mar 24, 2009 |Comments: 0
| Views: 140 |
There was a time when meditation or no meditation was a serious question for me. I come from a Protestant background where in my view (which is admittedly biased) prayer was a practice of reciting important-sounding words. I struggled for years with the concept of prayer. It did not make sense to me that in church other people should pray on my behalf, but then I thought that was just me being the rebel again, and I kept quiet about it.
Outside of church I read books about prayer, and the prayers of other people. Still, there was this feeling inside of me that it is not quite right. Eventually I gave up on figuring out what prayer is about and just got on with life.
Of course I had conversations with God in my head, but none of the books that I read described these conversations as prayer. The conversations were also quite one-sided, because I told God what he/she needed to know about my life. Listening to God did not even cross my mind, because at the time I thought “If I cannot see God, then I also cannot hear God”. I intuitively knew that there must be something or someone out there, but the thought that this someone or something was able to actually speak to me was too far-fetched for me to accept.
You will agree with me that having a one-sided conversation is quite lonely, especially when you want reassurance in times of need and encouragement in challenging times. All the time I felt a need to confirm that there is someone on the “other side” that was hearing me.
I kept searching and was introduced to meditation. I tried it initially because it was not recommended in my culture – the church was there to take care of my religious needs and that should have been enough. However, sometimes the way to get me to do something is to put obstacles in my way – especially if the obstacles are based on fear and misconceptions that I can expose.
I found meditation to be quite an interesting experience. It definitely helped me to relax. I always felt calmer and more secure after meditating.
I was surprised when I discovered that meditation does not mean losing your consciousness. I had this perception that when you meditate you actually leave your body, only to discover that during meditation I am still fully in charge of the process. I could compare it to driving a familiar route every day. I know exactly where to slow down, where to turn, how long it will take me to get to my destination, and I simply drive.
If you show me detail pictures of buildings or other landmarks along the route, I might not be able to recognise them, even if I have travelled the same route every day for a year. The reason for this would be that I in fact go into a meditative state while driving when the route becomes familiar, and my mind gets occupied with other things like planning my day or having a conversation with a passenger.
The same happens during meditation. This is because meditation is an inner journey. I still remain in charge of the route, and I can return to “reality” any time I want to.
I initially found that guided meditations work much easier for me. Meditation requires a still mind, but at the same time meditation stills the mind. Getting the balance right is not so simple when your life is in turmoil or when finding a quiet place to meditate in a busy household is a challenge.
Saying to yourself that you must clear your mind of all thoughts so that a meditation can be successful is like saying to yourself that now is not a good time to think of a yellow elephant. Guess what picture just popped into your mind? Yes – the same happens when you focus on having no thoughts in your mind. Suddenly all the thoughts tumble into your mind.
This is where guided meditations made a huge difference to me. Rather than focusing on clearing my mind, I was able to focus on the guided meditation. As a result I experienced the benefits of meditation much sooner.
Before I got to understand that I create my own reality and my own future, I experienced fear, anxiety and even depression. These also disappeared with meditation.
Probably the biggest surprise for me was to discover that while in a meditative state I have access to images, thoughts and information that made a massive positive difference to my life. Initially I thought that these images, thoughts and bits of information are just my imagination, and I was surprised at how active my imagination was.
But then I discovered that what I received during meditation somehow had a either a direct or a subtle link to what I experienced when I was not meditating. I tried to ask questions while I was “awake”, and found that I received very interesting answers while I was meditating.
Eventually I realised that meditation is probably a form of prayer – but meditation is about listening rather than about talking.
I am still working on this, but I think that prayer is a way of asking, whereas meditation is a way of getting answers. This definition works for me, because I get many answers during meditation – and it works even better when I first ask the questions and then do my meditation.
Not all the answers come during meditation. I have discovered that there are more coincidences and more synchronicity in my “waking” life, and often things just happen around me that make me feel “yes – there is another answer”.
The fears, anxieties and depressive feelings have disappeared, and instead I am much more at peace with myself, especially during uncertain times. And I believe that I have found a way of listening to God. It is quite comforting to know that my communication with God is no longer one-sided.
I have decided to use my experiences and provide guided meditations to other people who may want to try meditation but are not sure how to do it. I still benefit even from recording the guided meditations. Every time I do a meditation, I feel more in control of my life and my thoughts.
An link to an example of a guided meditation, as well as guidelines on how to practise meditation, is available on my purple blog.
I wish you a lovely journey, and trust that you will benefit from meditation as much as I do.
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Elsabe Smit -
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Elsabe Smit is the author of http://www.newspirituallife.com for downloadable guided meditations, and of the blog http://www.mypurpleblog.com , Spiritual interpretations of everyday life.
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Elsabe Smit is the author of http://www.newspirituallife.com for downloadable guided meditations, and of the blog http://www.mypurpleblog.com , Spiritual interpretations of everyday life.
