December 25, 2017
Mindfulness is one form of meditation and the focus of many guided meditations and scientific studies. One of the leading authorities on mindfulness meditation is Jon Kabat-Zinn, professor and founder of the world-renowned mindfulness-based stress reduction program (MBSR) at the University of Massachusetts Medical School.
Zinn has been teaching and practicing mindfulness meditation for more than 40 years, taking thousands of patients and students through versions of his scientifically proven eight-week meditation course and reaching millions more through his best-selling books on meditation and mindfulness. MBSR is probably the most scientifically studied and supported forms of meditation in the world. It’s now taught by trained instructors, therapists and health care workers all over the world, available in more than 500 locations and across 42 of the 50 United States.
Ever hear someone say, “Wherever you go, there you are”? This is actually highly related to meditation and “mindfulness” (in fact, it’s one of Zinn’s book titles), since it explains that whatever is going on in your life at any given moment is the only thing that you can really be sure of. In other words, guided meditation reared toward mindfulness teaches you to recognize that what has happened in the past is now over and therefore should be let go of in many ways — plus what’s coming in the future is uncertain and to some degree out of your control.
The goal of mindfulness meditation is to focus on the here and now, appreciating what’s unfolding, even if it seems unpleasant or painful, and learning not to add extra layers of tough emotions or expectations.Instructors of MBSR teach that “mindfulness means paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.”
The “particular way” MBSR refers to means being open-minded and not assuming you already know everything about what’s going on (which leads to habitual behaviors), while the “non-judgmentally” part means that you’re willing to try and accept what’s already happened (stopping rumination and not adding more fuel to the fire). Some of the attitudes and intentions that are most important for mindfulness meditation include:
Tara Brach, Ph.D., is the founder and senior teacher of the Insight Meditation Community of Washington, where she’s been teaching meditation to thousands of students for decades. Her work is often described as “free therapy,” and on her website she specializes in teaching people new to meditation the basics of how to practice. Some key tips and advice for beginning meditation from Brach and many of her collages include:
The guided meditation instructions below are for a basic mindfulness/presence/awareness meditation. This type of guided meditation is about “recognizing or noticing what is happening, and allowing whatever is experienced to be without any judgment, resistance or grasping.” What you are doing is learning to pay close attention to what you’re actually feeling in your body, while noticing what thoughts are popping up, without feeling like you need to “problem-solve” or change anything. By keeping an open mind, you’re getting to know yourself better: your sensations, feelings (pleasant, unpleasant and neutral), thoughts and emotions.
Remember that what you do during meditation is really meant to be carried over into the rest of your life. The real benefits of meditation come during the 16 or so hours of the day when you’re out and about in the world, engaged with people and what’s going on, not alone meditating. All of the instructions you’ll learn about during guided meditation are meant to help you apply the practice, your attention and your insight about your habitual thoughts and habits to the rest of your life where they really count.
1. First Set Your Intention
Your intentions set the stage for what is possible during your guided meditation and what benefits you’ll take away from it that you’ll apply at other times. There is a Zen meditation teaching that says, “The most important thing is remembering the most important thing.” In other words, setting an intention before you meditate helps remind yourself why you’re meditating in the first place and serves as your “anchor” during practice. Maybe you’re meditating to be more focused and productive at work, have better relationships, or to show more compassion to your spouse; these are all valid intentions to keep becoming back to when your mind is wandering.
2. Take Time to Relax the Body
As you begin your meditation, try to relax your body and ease into “letting go.” Pay attention to areas where you likely hold some tension, including your jaw, eyebrows/around the eyes, forehead, chest, belly and neck. Soften these areas while you take several full deep breaths, and with each exhale, consciously let go a bit more (almost like you do when falling asleep). At this time you can focus on the ins and outs of your breath as a “skill mean to quieting down the mind.” You can also try a “body scan meditation” to help you relax by focusing on the scalp and slowly moving your attention downward to your toes, making sure to release and un-grip each area.
3. Pay Close Attention to Your Senses
Sense your body as a whole and start paying more attention to individual sensations (hearing, how the floor or chair feels below you, the temperature, any smells). Focusing on the body’s sensations settles the wandering mind and helps “ground you.” Ask yourself what you’re sensing exactly: Pulsing? Vibrations? Seeing colors? Heaviness? Lightness? Whatever you find while scanning your sensations, remember that you don’t need to try to change it or push it away, just stay with it and let it be. Keep exploring how it feels in your body, using your breath as the steady backdrop/anchor if it helps you stay focused. This is the art of learning to be with whatever is already happening without fighting against it and can be used off your meditation mat too.
4. Investigate What You’re Feeling
At this point, you might want to try “investigating” further. Ask yourself if anything feels unpleasant, painful or difficult, or reminds you of any past events that stick out. If your mind begins wandering, just note where it’s going. You can do this saying to yourself “planning” or “remembering,” for example. This meditation technique is called “noting” and helps you learn where your thoughts run off to when you’re not being mindful or paying attention to the present moment. You might notice thoughts come to mind that reveal a lot to you about your deeply held beliefs, fears, plans or other emotions you might not usually be aware of.
5. Keep Coming Back to the Body
Recognize what thoughts are coming up, and see them for what they actually are: simply thoughts but not reality or even “the truth.” Remember that just because you have a thought or judgment about something doesn’t make it a fact. As much as possible, try not to react to the thoughts, adding to them with more emotions or letting yourself go off into a tangent about the past or future. Keep coming back to the body and breath sensations, while working on disengaging from what’s popping into your mind. You might hear “a voice” telling you things you need to be thinking about, but try to remind yourself that this is normal and simply the mind doing what it does, wandering all over the place! The whole point is that you don’t need to believe every thought you have, act on it and let it carry you away; you can “respond but not react” to what goes on around you.
Meditation has been used for centuries to heal both the body and mind, and science is finally proving these long-held beneficial beliefs. A good place to start is with guided meditation, and practice that, yes, takes practice and patience — but believe me, it’s well worth it. Get some additional tips and take our FREE 7 Day De-Stress Challenge!
The benefits of guided meditation start with relieving stress but don’t end there. Meditation has also been shown to lower the risk for depression; reduce chronic pain; lower the risk obesity, binge eating and emotional eating; improve sleep quality; aid recovery from chronic illnesses; and so much more. So don’t hesitate — start to meditate today.
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