Guided calming meditation
How to Meditate - Well Guides
By David Gelles
Illustrations by Sam Kalda
Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater equanimity, acceptance and joy. Take a deep breath, and get ready to relax.
Meditation Exercises
Find a comfortable spot and get ready to relax.
The Basics
Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. Even just a few minutes a day can make a big difference.
“Some people complain about taking time out of their day,” said Atman Smith, who teaches meditation to underserved communities in Baltimore. “Practice is important though. It’s a tool you can use to bring yourself back to the present in stressful situations.
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But we shouldn’t stop being mindful when we stop meditating. “The purpose of mindfulness meditation is to become mindful throughout all parts of our life, so that we’re awake, present and openhearted in everything we do,” said Tara Brach, a popular meditation teacher based near Washington, D.C. “Not just when we’re sitting on the cushion.”
Mindfulness meditation isn’t about letting your thoughts wander. But it isn’t about trying to empty your mind, either. Instead, the practice involves paying close attention to the present moment — especially our own thoughts, emotions and sensations — whatever it is that’s happening.
In addition to basic meditation instructions, we’ve compiled guided meditations for a few popular exercises including the body scan, walking meditation and mindful eating. “Each of the applied mindfulness practices brings alive an experience that might otherwise be more automatic,” said Ms. Brach.
Though meditating on your own is an essential part of a complete practice, the steady guidance of an experienced teacher can be invaluable, especially as you’re getting started.
Our minds wander so easily, and the clear instructions of a teacher can help bring us back to the present moment.
Basic Mindfulness Meditation
Learn how to pay close attention to the present moment with this meditation exercise.
When the Mind Wanders
It’s inevitable: During meditation, your mind will roam. You may notice other sensations in the body, things happening around you, or just get lost in thought, daydreaming about the past or present, possibly judging yourself or others.
There’s nothing wrong with this — thinking is just as natural as breathing. “It’s the natural conditioning of the mind to wander,” said Ms. Brach.
When this happens, simply notice what it is you were thinking about or what was distracting you, then take a moment and pause.
You don’t need to pull your attention right back to the breath. Instead, let go of whatever it was you were thinking about, reopen your attention, then gently return your awareness to the breath, being present for each inhalation and exhalation.
“Don’t just drag the mind back to the breath,” said Ms. Brach. “Instead reopen the attention, then gently come and land again.”
After a few breaths, invariably, the mind will wander again. Don’t beat yourself up about this. It’s natural. What’s important is how we respond when it happens. Simply acknowledge whatever it is you were thinking of — without ascribing too much judgment to it, without letting it carry you away — and take a moment to come back to the present, and resume your meditation.
“Where we build our skill is in the practice of coming back,” said Ms. Brach. “Coming back again and again. Notice it — thinking — and then pause, and then come back to the present moment.”
When the Mind Wanders
An exercise to help you stay in the present moment while you meditate.
Mindfulness Meditation Practices
You can practice mindfulness meditation on your own anytime and anywhere. But listening to basic guided meditations can also be helpful, especially when getting started.
Instructions from an experienced teacher can help remind us to come back to the present moment, let go of distracting thoughts and not be so hard on ourselves.
Here are four guided meditations you can listen to that will help you remain in the present moment. Choose the one that’s the right length for you: One minute is a great place to start but also good if you simply don’t have a lot of time. If you’re more experienced or ready for an extended mindfulness session, try the 10- or 15-minute sessions. You can download these tracks and listen to them when you’re ready to meditate.
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1-Minute Meditation
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4-Minute Meditation
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10-Minute Meditation
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15-Minute Meditation
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Jump backward in the song10Jump forward in the song10Body Scan
Instead of training your attention on the breath, as is the case in basic mindfulness meditation, the body scan involves systematically focusing on different sensations and areas, from the head to the toes.
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Body Scan Meditation
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Jump backward in the song10Jump forward in the song10Start at the top of your head. Slowly and deliberately, bring your attention to the surface of your skin, one inch at a time. See if you can feel your scalp, your ears, your eyelids and your nose.
Continue in this manner, moving across the face, over the ears, down the neck and shoulders and all the way down to your toes.
At first, it might seem as if you don’t feel anything at all. But as you progress, you might begin to notice a whole world of new sensations. Some of the feelings might be pleasant, a gentle warmth, a comfortable weight. Some feelings might be neutral — tingling or itching. And some might be unpleasant. Your feet might feel soreness somewhere.
Whatever the sensation is, just note it. If you need to move to relieve real pain, do so. But try not to react — labeling the experience good or bad — even if it’s unpleasant. Instead, just acknowledge what it is you’re feeling, and continue with the body scan. And of course, if you realize your mind has wandered, simply note the thought, and return your attention to the body.
More Tips on Meditation Exercises
What Is Meditation?
Discovering the present moment.
Training the Mind
Put most simply, meditation is a way to train the mind.
Most of the time, our minds are wandering — we’re thinking about the future, dwelling on the past, worrying, fantasizing, fretting or daydreaming. Meditation brings us back to the present moment, and gives us the tools we need to be less stressed, calmer and kinder to ourselves and others.
“Meditation is a training of our attention,” Ms. Brach said. “It allows us to step out of distracted thought, and helps us arrive in the present moment in a balanced and clear way.”
Mindfulness
There are lots of different types of meditation. Most religions have contemplative traditions, and there are plenty of secular ways to meditate, too. But in recent years, mindfulness meditation has become increasingly popular.
Basic mindfulness meditation is the practice of paying attention to the present moment with an accepting, nonjudgmental disposition. The goal isn’t to stop thinking, or to empty the mind. Rather, the point is to pay close attention to your physical sensations, thoughts and emotions in order to see them more clearly, without making so many assumptions, or making up stories.
It’s a deceptively simple exercise — just be right here, right now, without daydreaming. But with practice it can yield profound results, giving us greater control of our actions, and making room for more kindness and equanimity, even in difficult situations. With time, mindfulness meditation can even help us better understand what causes us stress, and what we can do to relieve it.
Though mindfulness meditation was inspired by Buddhist practices, today it is available as a wholly secular practice that emphasizes stress reduction, the cultivation of focus and the development of tranquility.
“There’s a misconception that mindfulness is religious,” said Mr. Smith. “What we have to explain is that it’s a stress reduction technique and a way to get yourself stronger mentally. It’s a self-care practice.”
There’s a large and growing body of research identifying the measurable effects of mindfulness on the body and brain, and it is catching on in professional settings including education, sports, business and even the military.
Mindfulness vs. Meditation
Though the words are sometimes used interchangeably, it’s useful to draw a distinction between mindfulness and meditation.
Mindfulness is a quality of being — the experience of being open and aware in the present moment, without reflexive judgment, automatic criticism or mind wandering.
Mindfulness meditation is the practice of actually being present in the moment, which in turn trains us to become more mindful throughout the day, particularly during difficult situations.
As Ms. Brach puts it: “Mindfulness is your awareness of what’s going on in the present moment without any judgment. Meditation is the training of attention which cultivates that mindfulness.”
Mindfulness meditation isn’t the only way to meditate. Transcendental Meditation, which aims to promote a state of relaxed awareness through the recitation of a mantra, is also popular these days. But in this guide, we’re focused on mindfulness, which is increasingly popular and easy to learn.
More Tips on Meditation
Make It a Habit
A few tips to get started.
Pick a Time
Just like any habit, meditation gets easier to do if it’s part of your routine. Choose a time to do it each day and try to stick with it. For many people, it’s easiest to meditate first thing in the morning. But whether it’s at lunch, after work, or before you go to bed, see if you can be consistent. “Start by setting aside time each day,” said Ms. Brach. “Just like physical exercise, to develop a habit of practice means being regular.”
Choose a Spot
Similarly, it can help to meditate in the same location each day. This isn’t essential, but it can help minimize the potential for distractions and mind wandering. It’s not necessary to fold your legs into lotus position, or even sit on the floor.
Just find a comfortable position where you can sit upright, and where you won’t be too distracted. “The important thing is that we’re committing a little bit of time to come into stillness and simply pay attention to what’s going on in our inner life,” said Ms.
Brach.
Get Your Gear (Or Don't)
You don’t need to spend a dime to get started. All you need is somewhere to sit, and a little willpower. That said, there are plenty of meditation cushions, stools and other accessories for those who want to get kitted out. But a comfortable chair, or a soft rug in a quiet corner, is really all you need.
More Meditation Exercises
Expand your practice.
Walking Meditation
Once you’re comfortable with sitting meditation and the body scan, you might want to try walking meditation. There’s no rule against trying walking meditation first, but it’s useful to learn the basics before you try to walk and meditate at the same time.
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Walking Meditation
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Jump backward in the song10Jump forward in the song10Mindful Eating
Another illuminating exercise to try is mindful eating.
Instead of wolfing down whatever is on the menu, make the time and space to give the experience your full attention. You can do this when you’re eating any meal alone. Or, find some time to experiment with mindful eating using a simple food, like a raisin or an apple.
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Eating Meditation With a Cup of Tea
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Jump backward in the song10Jump forward in the song10Not only is mindful eating a valuable (and often enjoyable) exercise that can reveal a whole new world of interesting sensory experiences, but some studies suggest that it can lead to weight loss. When we pay closer attention to how hungry we are, and what we’re eating, it turns out we often eat less.
Take time to acknowledge every aspect of the eating experience, and your reactions to it. Notice how you feel as you sit down for a meal. Are you hungry? Is your mouth watering?
Take a close look at the food.
What does it look like? Inspect it carefully. Is it warm or cold? What does it smell like? Does it make a sound when you hold it?
As you prepare to take your first bite, pay close attention to your own reactions. More salivating? Are you already thinking about the next bite?
When the food hits your tongue, what happens? Notice the impulse to chew. Are you already inclined to swallow and take the next bite?
How does the feeling of the food change as it gets chewed? What does it feel like as it makes its way down your throat? Can you feel it in your stomach?
Take your time. When you’ve completely finished one bite, move on to the next, again noticing everything you can about the experience — from the tastes, smells and physical sensations, to your own desires, reactions and impulses.
Our Favorite Tea Recipes
Meditation's Challenges
Meditation only looks simple. It can be surprisingly difficult — and that doesn’t mean you’re failing.
Bring a Good Attitude
It’s important to approach your new meditation practice with a healthy outlook.
Try to be relaxed, curious and friendly. Staying in touch with these qualities will be useful as you encounter some of the inevitable ups and downs of meditation. If you find yourself striving too hard or criticizing yourself, take a few deep breaths and give yourself permission to relax and take it easy. Remember, the purpose of meditation isn’t to achieve perfect control over your mind or stop thinking altogether. The intention should be to bring a more compassionate, calm and accepting approach to whatever happens. “In order to see clearly what’s in the present moment, there has to be a nonjudging, open and allowing presence,” said Ms. Brach. “A space that is friendly and warm and accepting.”
Manage Expectiations
Basic mindfulness meditation is very simple, even if it isn’t always easy to do. More than anything else, it requires a commitment. “Admiring the idea of meditation doesn’t really do anything,” said Sharon Salzberg, who has taught mindfulness meditation for more than 40 years.
And remember, mindfulness and meditation are not panaceas. Thoughts won’t disappear. Difficult emotions may come up. When you start meditating — especially early on — it may feel impossible to stay focused. But in time, it will get easier.
As you begin, rather than trying to achieve some out-of-body experience, see what it feels like to just hang out in the present moment, noticing your physical sensations, thoughts and emotions. “The ideal thing is to just be present with what’s going on,” said Ms. Brach. “Put aside all expectation and judgment about what’s going to happen.”
Common Hurdles
Self-Criticism: When we begin meditating, it’s all too common to beat up on ourselves. I’m doing it wrong! I’m not a good meditator! I’ll never be able to follow my breath! Most everyone who has tried to meditate has experienced some version of this self-doubt. Though it’s natural impulse, it’s not helpful. Remember, the purpose of meditation isn’t to enter a bliss state or eradicate all thinking.
It’s simply to be present with what’s going on right now, whatever that is. Try to let go of any judgments you have about good meditation or bad meditation, and whether or not you’ve achieved anything. We all have the capacity for clarity, for calm and for mindfulness.
Sleepiness: Many people get sleepy when they try to meditate. This may be because our minds are simply overstimulated, or it may be because our bodies are tired and need some rest. Either way, there are skillful ways to wake ourselves up so we can engage in meditation. Straighten your posture. Open your eyes. Try walking meditation. Instead of using your breath as the anchor of your attention, try listening to sounds. Or, develop a pattern of sensations to focus on: for example, first the feeling of breath passing in and out of your nostrils, then the diaphragm rising and falling, and then the gentle breeze of air just above your lips.
Restlessness: We’re so used to keeping busy, that meditation can seem boring at first.
If that’s the case, try focusing on very specific sensations, like the outbreath. You can even try to control your breathing, taking shorter inbreaths and longer outbreaths. Most importantly, try not to be too hard on yourself.
Pain: You may feel pain when you begin to practice meditation for longer durations. It could be just a sharp, fleeting pang in your legs, or it could be dull cramps or aches in your back. Whatever it is, try to simply notice it and accept it at first. Acknowledge that it’s a feeling, just like any other feeling, and that it will eventually pass. If it persists, try directing your attention to another part of the body. And if the pain gets intolerable, adjust your posture as needed.
Fear: In the rare instance, panic or fear may arise. Should this happen, try to shift the attention toward something outside the body, like the air whooshing in and out of your nostrils, or sounds. But don’t force yourself to pay close attention to whatever it is that might be causing you emotional discomfort.
And if it’s too intense, don’t worry about opening your eyes, or just taking a break.
Go Deeper
Classes, apps and more.
Read Up
With mindfulness now mainstream, resources abound to help people maintain and deepen their practice. Mindful publishes a bi-montly magazine and maintains a robust website full of stories and instructions. Ms. Salzberg has published several books on mindfulness, as has Ms. Brach. And there are dozens of other good books on the topic.
Take a Class
Practicing on your own is great, but there’s nothing like a good teacher and a community to support your practice. Just as listening to a teacher can help you stay focused when the mind wanders, finding a group to practice with can help make meditation part of your routine.
Mindfulness Based Stress Reduction is an eight-week course that has emerged as one of the most popular introductions to meditation today. MBSR classes and other basic introductions to meditation are offered in hundreds of cities around the globe, and many other meditation centers provide mindfulness training as well.
Mindful has also pulled together a list of centers here.
Apps
There are several apps that can help you maintain a meditation practice. Here are a few of our favorite.
10% Happier
Geared for those skeptical of meditation, this app features Dan Harris, an ABC news anchor who wrote a book about his grudging embrace of meditation, in dialogue with experienced mindfulness instructors like Joseph Goldstein.
Headspace
Andy Puddicombe, a charismatic Englishman who was previously both a monk and a circus performer, is the teacher on this popular meditation app.
Whil
With contributions from several mindfulness teachers, Whil includes audio and video instructions are available for beginners and experts alike.
Insight Timer
A handy tool to time your meditations, and share your practice with friends.
More Tips On Going Deeper
The 9 Best Free Guided Meditation Videos for Stress
In need of a good guided meditation? It’s hard to find quality apps and videos that aren’t locked behind a paywall.
Fortunately, however, these free guided meditation videos on YouTube come from trusted sources who can effectively lead experienced meditators (and anxious newcomers) to experience calmness and relaxation through meditation.
Below, after watching hundreds of videos, we spotlight some of the best guided meditation videos on the Internet right now.
All of these guided meditations work best when listened to on headphones, but if you want to play them out loud from your computer or device, that works, too! (Headphones just allow for a more immersive experience.) We hope they bring you some comfort when you need a moment of calm.
Now sit back, take a deep breath, exhale, and enjoy!
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Nice, Long Meditation For Feelings of Overwhelm
This lengthy, thorough guided meditation is best used by experienced meditators who need a pick-me-up.
This is a classic body-scan visualization that really gets in tune with present moment awareness and loving energy for the self.
If you’re looking for some fast, quippy anxiety relief, read our scrollable rundown of 10 Anxiety Hacks Every Nervous Person Should Know.
Related: Read this Op-Ed on the Difference between “Self-Care” and “Self Comfort”, and why you need both.
Good Beginner Guided Meditation
This “Back to Basics” guided meditation video sounds a bit “woo” at the beginning, but the gentle rain sounds (and the host’s nice Australian accent) make for a soothing meditation backdrop.
If you’re new to meditation, just know that the benefits are cumulative. The more you meditate, the easier it becomes. Harvard Medical School has even done studies that prove regular meditation is more beneficial than a vacation.
The idea is to spend a few minutes in meditation every day, which will improve your mood over time.
Just as we exercise our bodies, meditation is like exercise for the mind, which helps it become more focused and sharper. And much like exercise, it’s never too late to start!
Good for Insomnia
This super long meditation is very helpful for those struggling to fall asleep and/or stay asleep. This extended 2+ hour narrative is super gentle, and the narrator’s voice is so calming that the way it lulls me to sleep is almost like a Pavlovian reaction.
She tells the story of a shepherd– a nice spin-off of the classic imagery of “counting sheep”– which goes on and on until, frankly, you either fall asleep or finish the video, in which case you can just start the video back up again.
Because the tempo of the meditation is in concert with binaural beats, you can drift in and out and the meditation won’t wake you up (even if you’ve fallen asleep and it’s still playing).
Still struggling to get those ZZZs? Read our guide to the best, safest herbal remedies for insomnia, including which teas help promote the most restful sleep. Also: these DIY gummy “sleep vitamins” will help you get better rest, as well.
Good For Pain Management
This excellent guided meditation for pain management explains the theory of using meditation for pain management very well. It’s worth listening for the intro alone! Then, the gentle visual guidance that follows is very insightful.
This visual meditation is good for managing everything from back pain to chronic pain to pain stemming from athletic injury. Regularly listen to this guided meditation video and find yourself transported to a place of more ease. (Both physical and mental.)
Also: If you or someone you know is experiencing chronic neck and shoulder tension— or pain in the upper back– these 5 chiropractor- and physical-therapist-approved stretches can help.
Good for Acute Anxiety (In the Middle of a Panic Attack)
Panic attacks can be scary, especially if you are new to them. Fortunately, guided meditations and slow breathing can help provide some relief in the moment.
If you’re currently experiencing a panic attack or acute stress, you might want to read this.
Also: Learn more about why citrus fruits induce an immediate feeling of calm— and how they can help you calm spiraling thoughts in the future. Icing your wrists can also help. (<—Read more about the science behind that here.)
Good for Passing Time on Planes, Trains, While Sitting in Airports, etc.
But, the central mantra of this guided meditation video– “I attract love, joy, and peace”– is one that both spiritual people and agnostics can get behind.
(Plus, the footage is beautiful and very transporting.)
If you’re looking for a meditation that literally transports you to a beautiful place, this is a good place to start!
Related: Sarah Blondin’s “Honoring Life” Meditation is a Thing of Beauty.
Good Meditation for Overcoming Guilt
This guided visual meditation video for guilt is a relaxed, not-too-intense version of a classic memory rewriting meditation.
A “rewrite” meditation is exactly what it sounds like: it’s a common technique for dealing with guilt, sadness, or past trauma in which you imagine the negative scenario in your mind, and then “rewrite” a more happy ending, adding in details that you wish you could have had in the moment.
In the end, it emphasizes acceptance.
We love the calming nature sounds used in the background of this guided meditation video.
The Honest Guys have a very soothing vocal delivery.
Meanwhile, the contemplative background music is nice for those who like a more active soundscape for their meditations.
Good for a Cluttered Mind
This is soothing visual meditation might sound a little woo-ey at first, but once the guided meditation starts, it’s a pretty clear narrative to follow.
We like the visualization employed in this video– it’s an exercise in “organizing your thoughts” that can be helpful in times of overwhelm, such as when you’re experiencing racing thoughts at night.
Related: A scrollable shortlist of 25 Research-Backed Tips for Meaningful Anxiety Relief.
Good For Resetting on Your Lunch Break
Nothing is as good for daily productivity and stress management as taking 10 minutes to meditate during your lunch break.
Calm.com’s free 10-minute “Be Present” meditation is just the thing.
It’s not too spiritual, yet not too formulaic, with plenty of soothing nature sounds that encourage your mind to wander and reset. (Normally, you have to pay for these guided meditation videos. Fortunately, this one is free. 🙂 )
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Related: These are the 6 Best Free Meditation Apps on the Market Today.
Suffering from anxiety and stress in your day-to-day life? Read our Comprehensive Guide to Anxiety Relief: 25 Research-Backed Ways to Keep Calm and Carry On.
Learn how to sleep better at night
Are you afraid of night time because you can't sleep or stay asleep? Deep sleep meditation can be the solution to this problem.
Guided Sleep Meditation
If you have trouble sleeping, you may find yourself staying up late, watching TV or browsing your phone in bed, and generally feeling anxious before the morning comes.
These are the general characteristics of those who cannot sleep well.
and those who suffer from poor sleep patterns. In fact, some people avoid sleep this way for years. nine0003
After all, everyone gets enough sleep, even if it's only for a few hours a night. The problem is that bad sleep habits (the inevitable small amount of sleep that many people live on regularly) can have consequences in your daily life. Insufficient sleep can lead to various health problems, both physical and mental. Even if you lead a healthy lifestyle, eat right and exercise regularly, your life and well-being will suffer if you don't get enough quality sleep. nine0003
What can you do to sleep better and improve sleep cycles? It turns out there is a clear answer, and it's not a sleep aid, like a pill, an expensive mattress, or a newfangled therapy.
This is a tried and true, always beneficial practice of meditation.
What is guided meditation or sleep meditation?
As the name suggests, guided meditation is when you are guided through the sleep meditation process.
Guided Sleep Meditation is a useful tool for those seeking to improve the quality and quantity of their sleep. Guided meditation is based on the fact that a person is instructed in various processes through a one-on-one communication, video call, video and / or audio recording or application. The goal of guided sleep meditation is to provide better quality sleep for the practitioner. In addition to listening to the instructor, it is highly recommended to turn on background music, such as sleep music, soothing sounds, to set the mood and improve sleep. Be prepared for the so-called body scan. nine0003
But how does meditation help you fall asleep?
Here are four specific ways meditation can help you sleep better and improve the quality of your sleep.
Calms the mind
One way deep sleep meditation prepares you for a long night of deep sleep is by calming the mind, which is often overactive during the day. In Buddhism, a highly active mind is called the "monkey mind.
" Such a mind behaves like a monkey that constantly jumps from branch to branch, never remaining in one calm place. nine0003
While you are at work or school during the day, "monkey mind" can be an inevitable part of managing many areas of your life because it can cause a lot of anxiety that builds up over time. The fight-or-flight response can also contribute to this anxiety.
The fight-or-flight response is a natural response to serious threats to your safety and well-being (eg, strain and/or run if you encounter a bear in the woods). But when it occurs in response to minor stressors, such as weekend socializing or work tasks, it means you become overly anxious, which negatively impacts your mental health. nine0003
To calm the "monkey mind" and "fight or flight" response, meditation helps the practitioner to focus on one thing - a very useful skill in all areas of life. A recent study in the Journal of Behavioral Research and Therapy found that focus increases with the simple practice of meditation.
In addition, negative intrusive thoughts decreased and acceptance and attention increased.
One of the best ways to use meditation to calm the mind is guided sleep meditation. In particular, guided meditation for sleep can be done with the help of a meditation instructor. In class or at home, a personal meditation coach can help you practice calming sleep meditation tailored to your unique needs. nine0003
You can also ask your yoga or meditation instructor about Yoga Nidra, a practice designed to induce complete relaxation and calmness by putting you to sleep (and in some cases completely lulling you to sleep).
Calms the body
One of the main reasons why meditation helps you fall asleep is that it accelerates the same physiological effects in the early stages of sleep. In other words, when you're in a meditation class and want to take a nap afterwards, it's no surprise! Both practices promote sleep. So if you want to sleep better, meditation is the perfect practice before bed.
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More specifically, Anahan's meditation teachings allow you to calm your physical nerves and listen to your own heartbeat. Moreover, recent studies have shown that blood pressure decreases during and after the practice of meditation.
You will also notice that when you meditate in your sleep, physical tension leaves your body. One way to speed up this release of tension is to perform a body scan, which will be discussed below. To do this, start at the top of your head or the tips of your toes and consciously scan your entire body, looking for areas of tension and mentally noting the position and condition of each part of the body. nine0003
In one version of the body scan, each part of the body is intentionally tightened and tense for a moment, then immediately relaxed and released. Even if you don't pair this type of body scan with a calming meditation for sleep, it can be a useful stress management technique.
Increases concentration
Anxious thoughts, difficult emotions and constant worries often prevent people from falling asleep and not getting enough sleep.
On the other hand, those who meditate regularly can focus better and are not easily distracted by disturbing thoughts. An extensive longitudinal study published in Springer's Journal of Cognitive Enhancement found that regular meditation practice can lead to significant improvements in attention span and focus. nine0003
Much of this is because meditation focuses on mindfulness.
The practice of mindfulness allows the practitioner to focus on the present moment rather than the past or future. This is good because you are likely to be constantly focused on the past and future, whether you are aware of it or not. Whether you're worrying about what's going to happen tomorrow at school or work, or thinking about that stupid thing you said at a party last weekend. These thoughts are probably one of the biggest sources of your anxiety and daily stress and anxiety. nine0003
But the practice of mindfulness, which is inherent in any meditation, emphasizes the present, thus eliminating the possibility of dwelling on and thinking about annoying and useless worries that usually keep you awake at night, disrupting the sleep cycle.
Increases melatonin levels
If you've ever taken melatonin to help you fall asleep, you know it really works. Melatonin is a naturally occurring hormone produced in the brain just before sleep. nine0003
However, you do not need to take melatonin tablets. You can help your body produce more of it just by meditating. A recent Australian study found that meditation practice stimulates melatonin production:
"Experienced meditators practicing either TM-siddhi or another world-famous form of yoga showed significantly higher plasma melatonin levels in the period immediately following meditation compared to the same period at the same time on the control night." nine0081
What exactly is a mental scan of the body?
During guided sleep meditations, the instructor will perform a body scan or bodyscan. But what is a body scan?
We refer to body scanning meditation as mindfulness meditation, which promotes awareness of your physical body.
The use of physical sensations and visualization helps the user to attach to the root of the mind in the user's body and hold it in the present moment. This is especially used during guided meditation and yoga sessions. A great example of this is Yoga Nidra for getting good sleep. nine0003
Using a body scan is not necessarily all that instructors will do, but it is a powerful tool to allow the instructor to guide the practitioner to connect with their body. By doing it, the practitioner will feel the immediate effect of relieving tension in the affected areas, which is one of the best meditation tools. This is why body scans are used for relaxation in the treatment of insomnia.
Is it dangerous? No, it's not dangerous.
Other Benefits of Guided Meditation
In addition to the above benefits, there are many other benefits that can be obtained by practicing this type of meditation. The list of all the benefits is endless. Therefore, we have limited our list to some of the main benefits you can expect:
- Stress reduction
- Less pain
- Treatment of insomnia and sleep deprivation
- Relaxation
- Lose weight
- Improve health
- Makes falling asleep easier
- Better quality sleep
- Less worry about things one cannot control
Try meditation for better sleep tonight
Want to sleep better today? Here is a short meditation practice you can try tonight, right before bed.
Step 1: Set the Scene
Although not necessarily related to meditation, this step can be helpful in improving regular sleep. nine0003
To help you sleep well, start by dimming the lights in your bedroom. Make sure all screens and appliances are removed. If necessary, set an alarm in advance. Put on pajamas (make sure they are comfortable throughout the night). Make sure your bed has clean linens.
At this point, you can diffuse a soothing fragrance into the air or put a few drops of essential oil on your pillow. Aromas such as chamomile and lavender are good for falling asleep. If you like to sleep with background noise, turn on a stream of white noise or water or wind sounds at a low level. nine0003
Now get on the bed.
Step 2: Sit down for meditation and good sleep
To meditate in bed, lie on your back with your head on a pillow, arms at your sides. Position your body, neck and head in a neutral and relaxed position.
You should not feel any tension or stress in your body.
To verify this, perform a quick body scan, starting at the top of your head and moving down your body to your toes. Make any necessary adjustments, including repositioning the blanket so that it rests on your body the way you would normally sleep. nine0003
Step 3: Take three deep breaths
Start with three deep breaths. Remember that they must come from the base of the lungs. Start by inhaling and exhaling completely, feeling your belly rise. As you inhale, slowly count to five.
Hold your breath for a short moment and then exhale for a count of five. Repeat this breathing exercise two more times.
Step 4: Begin the visualization meditation.
For a meditation for beginners, we will do a short visualization. nine0003
Gently close your eyes. Breathe slowly but normally, remember to take air from the very bottom of your lungs, and not breathe shallowly with your shoulders.
Imagine that you are lying on the soft grass in a cozy clearing in the forest. All around you, fresh trees rustle in the gentle breeze. Wildflowers grow at your feet and around you. You hear birdsong and the distant murmur of a mountain stream. The temperature is perfect. You are in the shade, but you feel the warmth of the sun and the coolness of the forest breeze.
Step 5: Mentally say the mantra.
Now take control of your breathing again. There is no need to continue with a long, drawn-out, deep breathing procedure. Instead, focus on inhaling and exhaling, and repeat the mantra with each inhalation and exhalation. You must move slowly, but not too slowly. You should feel comfortable and relaxed.
Don't forget your cozy place in the woods. You are still there.
Now, as you take your next breath, mentally say the following words: "I breathe in peace and tranquility." nine0003
Breathing out, mentally say the following words: "I breathe out stress and tension.
"
Chant this mantra as you continue the deep breathing technique at your own pace and visualize your place in the forest.
Ideally, you will fall asleep while doing this meditation. However, remember that it is okay if you do not manage to fall asleep if you are practicing this meditation for the first time. You can try again. By doing this meditation in the evening before bed for several nights, you will teach your body and mind to relax and focus on calming physical and mental sensations - all necessary for deeper, better and faster sleep. nine0003
Resources of ANAHANA for sleep
Information materials for SNO
Sleep hygiene
Management meditation for sleep
Blogs about sleep
Meditation for sleep
How best to sleep
What is sleep deprivation
I can't sleep
How long can you stay awake
Additional links
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
https://www.
sciencedirect.com/science/article/pii/S0005796717300190
http://sitn.hms.harvard.edu/flash/2009/issue61/
https://link.springer. com/article/10.1007/s41465-018-0068-1#Tab1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328970/
Tell us how we can help you sleep better. Speak with an Anahana Wellness Consultant and connect with your personal meditation coach today.
Guru Meditation Harmony - Sun Salutation (Yoga Music - Meditative and Relaxing Music for Yoga, Guided Meditation, Relaxation, Nature: lyrics and songs
- 2017 | Zen Natural Project
Guru Meditation Harmony | 05-10-2017
Total duration:1 h 54 min
| 01 | sun salutation | Guru Meditation Harmony | nine0002 Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:25 | ||
| 02 | Inner world | Guru Meditation Harmony | nine0002 Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:26 | ||
| 03 | Harmony (music for yoga) | Guru Meditation Harmony | nine0242 03:40 | |||
| 04 | Yoga classes (Japanese flute) | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:45 | ||
| 05 | Fight stress with tai chi | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 04:16 | ||
| 06 | Serenity (mental relaxation) | nine0002 Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:57 | ||
| 07 | Psychic Energy | nine0242 Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 04:16 | |||
| 08 | Spiritual Power (instrumental music) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 04:16 | ||
| 09 | Melody to wake up nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:15 | ||
| 10 | Zen spirit (chakra music) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:45 | ||
| 11 | Deep breathing (natural sounds) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:54 | ||
| 12 | Free mind (soothing music) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:45 | ||
| 13 | Chakra restoration nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:47 | ||
| 14 | Pranayama practice (yoga detox) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:56 | ||
| 15 | Wellness (deep relaxation) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:45 | ||
| 16 | Restorative sleep (self-hypnosis) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:46 | ||
| 17 | Life Energy (Relaxing Sounds) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:57 | ||
| 18 | Qigong (intense rest) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:56 | ||
| 19 | Spiritual guidance (reiki music) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 04:16 | ||
| 20 | Body relaxation (massage music) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:35 | ||
| 21 | Balance between emotions nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:50 | ||
| 22 | Yoga gymnastics nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:45 | ||
| 23 | Transcendental Meditation nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 04:16 | ||
| 24 | Overcoming depression nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:12 | ||
| 25 | Treat insomnia (relax before bed) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 04:12 | ||
| 26 | Foot reflexology nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:23 | ||
| 27 | Reflection of Tao (cleansing) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | 03:40 | ||
| 28 | External relaxation (slow down) nine0003 | Guru Meditation Harmony | Sun Salutation (Yoga Music - Meditative and Relaxing Yoga Music, Guided Meditation, Relaxation, Nature | Learn more |
