Guided meditation for beginners: meditation techniques for inner peace, relaxation and stress relief
It used to be declared esoteric and even banished from yoga classes. In the meantime, more and more people have discovered meditation for themselves. Because it can help to cope with everyday stress and find the way to inner peace. With the right meditation techniques, even complete beginners can anchor their thoughts in the here and now. But mindfulness training has a beneficial effect not only on our psyche, but also on our brain, as the latest studies in the field of neuroscience show. If you want to learn how to relax and focus properly during a meditation, you should reach for guided meditation for beginners. Because the way to relax first and foremost is through breathing and relaxation.
What is guided meditation for beginners and what are the benefits?
Meditation is primarily understood to be exercises during which you turn to your inner life or become aware of a feeling. To achieve this, you focus on a story and embark on a journey of discovery into a new world. Soothing positive feelings like joy or love are conveyed. In a guided meditation, the focus is usually first on breathing, which you first observe for a while and then change your rhythm at will. Certain sounds also have a relaxing effect and can make it easier to start guided meditation. We summarize the basic principles of several meditation techniques so that you can assess yourself which of them you would like to try yourself.
Guided meditation for beginners: Heart breathing exercises for inner peace and stress relief
The basic breathing techniques for beginners include cardiac breathing exercises. They were inspired by medical research. After numerous studies and computer models, doctors have in recent years been able to research the changes in the frequency of the human heartbeat. It was found that the heartbeat adapts to the internal circumstances. In this way, healthy people without heart diseases who are currently feeling relaxed, happy and at ease have a coherent heart rate. Conversely: In depressive and anxiety states, our heart rate is described as chaotic. The goal of the breathing exercise is therefore to restore balance.
How is a cardiac breathing exercise carried out for inner peace and stress relief?
First you will be asked to take two slow and deep breaths. This releases tensions and promotes concentration. Depending on who is doing the meditation, you will be asked to take your time breathing in and out. You can close your eyes to focus better. After that, attention is focused on the heart rhythm. You are asked to imagine that with every breath your heart receives certain negative experiences, conflict situations and disturbing thoughts. You then visualize how this negativity is cleared from your heart. With every heart attack you now exhale love, security and gratitude and only scatter positive feelings around you. At the end you visualize a symbol of good and love. It can be an animal, a landscape, a person or a beautiful experience.
Guided meditation for children and adults: The Benson meditation for relaxation and satisfaction
Based on the Indian Vedanta teaching, but interpreted in a modern way: Benson meditation promises relaxation and satisfaction. In the 1970s, cardiologist Herbert Benson presented the then new method. The doctor tried to lower blood pressure with yoga meditation techniques. He assumed that in some cases the stress could cause physical suffering and tried to alleviate it with breathing exercises. In the coming years, his successors used the method as an accompanying therapy for headaches in children.
How is Benson meditation for relaxation and satisfaction done?
The Benson method is ideal as a guided meditation for beginners. At the beginning, the participants are asked to sit down. It is particularly important that you feel comfortable and that your posture is comfortable. Then the participants begin to relax their muscles with their eyes closed. First the feet, then the body and then the head are relaxed. Then breathing is regulated by a simple breathing exercise. Just think of the word “One” when inhaling and say the same word quietly when exhaling. This exercise usually takes 5 to 10 minutes so that participants can relax completely. During this time, one tries to concentrate on the word “one”. All thoughts, both positive and negative, can distract from the exercise. That is why all participants are asked to think of the word “One” again and again. This exercise is done in the evening on an empty stomach.
Guided meditation for beginners: exercises for self-worth and self-love
A Buddhist meditation method proves to be suitable for anyone who wants to increase their level of happiness. If you are looking for guided meditation for self worth and self love then you can choose the loving kindness meditation. It is ideal for beginners because it encourages the imagination and at the same time exercises to visualize certain people or objects and to concentrate on them. How to do the exercise: First, participants are asked to send love and positivity to themselves. This self-love should be felt as a warming feeling, but also visualized as colored light, for example.
After a while, the participants also begin to send love and positives to a good friend. Both the friend and love must be visualized. Then they are asked to send love to a neutral person, i.e. a friend. Then each participant should choose a difficult person from their environment. That could be an acquaintance, a colleague, but also a member of the family. One should try to send love and kindness to this person. Then all of the above groups are equally wished for love and happiness. In the end you try to visualize how he sends kindness and love to the whole universe.
Guided meditation for beginners: 10-minute exercises for each day that use the imagination
Anyone who has mastered breathing exercises and tried Benson meditation can start with simple meditations for every day. At the beginning, only images are visualized to train the brain. This is how the participants imagine landscapes, objects or foreign people. It is important that you stick to a certain order. The next step is to visualize an entire world or story. They play a very important role because the participants learn to break through stress-causing streams of thought or to draw attention to positive things.
In this way, old thinking habits can be gradually changed and the brain learns useful techniques that will later help to master everyday challenges. That may sound exhausting, but in fact, with the right guidance, such meditation techniques are very successful. This way we can deal with stressful events more easily and do not have to constantly fight with worrying thoughts. The presentation meditations also fight for the experiences to be analyzed and accepted. The goal: to give up resistance to the past, the present and the future. Instead, the feelings that you are currently feeling or have felt should be perceived.
Children can use your imagination to deal with their feelings. In the course of meditation, they also learn to distinguish their feelings from their thoughts. This makes it easier for them to express them later. They also learn to keep their frustration under control. This enables parents and children to communicate better.
Meditation can also be beneficial for the body. This is how we learn to control our breathing and muscles and practice a correct sitting posture every day. Some meditations can relieve discomfort or pain caused by stress. That is why they are increasingly used as accompanying therapy for patients with migraines.
The post Guided meditation for beginners: meditation techniques for inner peace, relaxation and stress relief appeared first on Deavita.com | Living ideas, design, hairstyles, make-up, lifestyle, health and beauty tips.
