Guided visual meditation requires a slow pace of breathing that increases self-awareness and gives you a new perspective.
Taking time to meditate can bring a feeling of serenity, contentment and equilibrium that can positively impact your emotional well-being and physical health. It can also be an effective way to manage stress by redirecting your attention to something tranquil. Additionally, meditation can teach you how to stay grounded and maintain inner harmony.
First, begin in an upright sitting position with your legs crossed on the floor. Maintaining good alignment with your head, shoulders and hips. Afterwards, once you are relaxed, slowly close your eyes and take a moment to study your body, starting from the top of the head down to the toes, and notice any tension in the forehead, relaxing the entire body from the scalp down to your toes. Lastly, hold the position for 5 seconds on the inhale and 7 seconds on the exhale; slowly take deep belly breaths, in through your nose and out through your nose.
1. Sound Meditation
For this meditation, use a sound bowl.
First, begin in an upright sitting position with your legs crossed on the floor. Maintaining good alignment with your head, shoulders and hips. Then, using the sound bowl, gently rub the mallet in a circular motion into the bowl’s body to produce a sound. Repeat the movement several times, relax the face and the jaw, and let the air flow naturally. Lastly, hold the position for 5 seconds on the inhale and 7 seconds on the exhale; slowly take deep belly breaths, in through your nose and out through your nose.
2. Progressive Meditations
a. ‘Ha’ Breaths
From the Sound Meditation position, maintaining good alignment with your hands on both knees, focus your attention on the air coming in and out of the nose. When your visual begins, take a deep inhale through your nose and exhale through your mouth. Inhale as much air as you possibly can. Repeat the movement starting with 1 set of 3 repetitions. Return to your normal breathing, in through your nose and out through your mouth.
b. Focused Meditation
From the ‘Ha’ Breaths position, imagine a window. Focus on the simplicity by allowing the feeling that comes to your mind. Ground yourself by holding the position for several deep belly breaths, in through your nose and out through your nose.
c. Movement Meditation
From the Focused Meditation position, use the simplicity of opening the window. Take a step outside that window, no more worries, and fears, allowing yourself to come back to love. From that window, imagine you see a pleasant-looking hill; the surrounding is comforting and pleasant. Change the negative thoughts by allowing yourself to come back to love. Slowly, take deep belly breaths through your nose and out through your nose.
d. Visualization Meditation
From the Movement Meditation position, notice the earth and the imprints of your body parts underneath you. Realize your situation of being tranquil with the ground and aware of changing realities, moving into a new story. Generalization of the positive present within you. Feel the connection of being alive from your spine to the top of your head, relaxing the neck and shoulders, and bringing a smile to your face.
e. Love-kindness Meditation
From the Visualization Meditation position, send love to yourself. Imagine you are sitting in front of yourself, then strongly affirm the real you. Imagine sending this love to your family, friends and strangers, finding gratefulness and appreciation.
1. Self-protection Meditation
Firstly, begin in an upright sitting position with your legs crossed on the floor. Maintaining good alignment with your head, shoulders and hips. Then, place your hands over each other on your heart. After that, tuck your chin in slightly towards your chest and take a moment to recharge yourself to protect your energy. Relax your mind and brain, then take the slow deep breathing method, 5 seconds inhaling and 7 seconds exhaling, in through your nose and out through your nose.
2. Progressive Exercises
a. Gratitude Meditation
From the Self-protection Meditation position, slowly drop your hands over the other on your lap. Relax the forehead, shoulders, jaw, and separate the upper and lower teeth. Without opening your eyes, notice the gratitude in being present.
b. Seated Prayer Hands
From the Gratitude Meditation position, place your hands together at the center of your heart and close your eyes. Then, hold the position for several deep belly breaths, in through your nose and out through your mouth.
From the Seated Prayer Hands position, slightly bow down your head and bring your hands to your forehead. Then, hold the position for a few deep belly breaths, in through your nose and out through your mouth. After that, take your time opening your eyes by lowering both hands to chest level, then gazing at the sky. Lastly, relax and return to the starting position.
Everyone knows that each day brings new challenges – and that life can be stressful sometimes. The challenge is to find a way to cope with the demands of modern life while maintaining the health and well-being that comes from regular exercise and guided visual meditation practices.
Exercise and mindfulness are two natural options for calming your mind and body during hectic times. While physical exercise is essential for strength and stamina, meditative exercises offer a healthier way to relax, clear your mind and let go of stress.
Finding the right exercise for you is finding a comfortable method – a workout routine that you stick with, no matter what. For example, suppose you’re used to working out regularly. In that case, you might want to try some yoga or walking as a first step – you may want to ease yourself into the process if you haven't been exercising regularly before starting a guided visual meditation practice.
Remember, whatever type of exercise you choose, the most important thing is to make your work out a regular part of your routine.