Guided Meditation: The Key to Good Physical and Mental Health

By Carol Johnson

Different styles of meditation have been practiced for centuries in every culture on Earth, and there are hundreds of different techniques. Some are more supportive and introspective, and some are more conducive to helping develop a long-term practice. Every person has their own reasons for practicing meditation, and the technique you select is just a means to assist you in reaching the goals you want to achieve by meditating.

Even though the primary purpose of meditation may be to reach a deep meditative state and clear your mind for a few minutes, to achieve peace and tranquility, there are many physical and mental benefits of regular meditation. People who meditate regularly are usually more attentive, aware, happy, and calm, and they sleep better at night. In addition to the immeasurable benefits afforded by regular meditation, there are documented medical studies showing that the deep rest induced by meditation can improve your life in measurable ways:

• Lowers metabolic rate and heart rate, and reduces workload on the heart
  
• Lowers levels of cortisol and lactate in the body—two chemicals associated with stress
  
• Lowers high blood pressure and high cholesterol
  
• Lowers blood levels of free radicals—unstable oxygen molecules that cause tissue damage
  
• Decreases anxiety, depression, and irritability
  
• Slows the aging process
  
• Improves the flow of air to the lungs, resulting in easier breathing
  
• Improves creativity, learning ability, and memory
  
• Increases self-actualization, feelings of vitality, and rejuvenation
  
• Increases happiness and emotional stability.

Guided meditation is a technique in which a voice is used to guide the process of achieving a deeply relaxed state. The voice can be your own, or someone else’s. Some people find that it is easier to relax and ease tension if they are guided by another voice. The voice should be soothing, slow-paced, and use simple, pleasant words and ideas.

Practicing any kind of meditation regularly is helpful for continuing to go deeper and deeper into a meditative state. Many people believe that meditation allows them to experience mystical and paranormal experiences that inspire and transform their lives. Opinions differ as to whether or not meditation can cause a person to enter an altered state of consciousness and harness the abilities of a "sixth sense," as some guided meditation programs claim. But whether or not such ethereal enlightenment is possible, the benefits of guided meditation are profound.

For a guided meditation session to be its most effective at achieving your goals, there are several important components that should be employed:

• Remove all exterior sensory inputs. Choose a location that is either completely silent, or where you can play slow, soothing instrumental music at a very low volume. Wear comfortable clothing and close your eyes so you will not be distracted.
  
• Begin your guided meditation with a stated intention that is simple and broad, such as "to relax" or "to be more aware of your inner self."
  
• Begin your guided meditation with a stated intention that is simple and broad, such as "to relax" or "to be more aware of your inner self."
  
• Breathe in and out slowly; listen to your breathing and be aware that you are alive.
  
• If you feel confusion or resistance as you meditate, focus on achieving a state of comfort and relaxation.
  
• Release yourself from the expectations of end results. Instead of focusing on whether you’re "meditating the right way," just relax and enjoy the experience. The end results will take care of themselves.
  
• Feel and express gratitude to a higher power—even if that power is inside yourself—for giving you the desire and awareness to achieve a deep state of relaxation and meditation.
  
• Train yourself to seek a spirit of calmness and joy.
  
• You can vary techniques until you find one that is right for you, or incorporate a variety of techniques into your regular routine. Trust your own inner guidance to let you know which technique is the best for you.
  
• Practice meditation as often as you can until it becomes a regular part of your daily life.

Guided meditation will change your life forever. The more you practice meditating, the more you will begin to understand it, and the more you will become tuned to your inner self. From there, the possibilities for growth and enlightenment are endless.