Guided Mindfulness Meditation - Change From the Inside

Guided mindfulness meditation is a method of self centering that relies on “mindful awareness” of the now.

It has many benefits, including teaching people to live in the current moment, as that moment is all that anyone really has to live.

It is not a form of meditation that demands completely shutting off the flow of thoughts you are thinking. Rather it relies on developing the ability to focus attention and to be in control of those thoughts.

Those who master this ability often approach the world with greater wisdom then they appeared to have previously.

Guided Mindfulness Medication begins with a few simple steps that can be done while you engage in any normal activity like doing the dishes, eating, or exercising. 

Pure Awareness 

The basic goal is to make you aware of this moment, and every moment that follows it. 

Becoming aware of sensations, feelings, both inside and outside the body, that exist all the time but are often ignored in today's “function on autopilot” world can help you reduce stress, elevate your mood, and increase your physical wellbeing.

This form of meditation requires no fancy clothing, or set location. It can be as simple as pausing in your rush to notice the breathing you are doing, the temperature around you, sights, sounds, and scents that are floating through that moment should also be gathered. 

Contemplate Without Judgment or Belief

Knowing what you are thinking, accepting those thoughts, and letting them pass without making judgment on them, is another vital component.

Through this cultivated awareness you can train your mind to focus on the things you want it to focus on, instead of allowing your mind to run races with thought after thought.

Some searching will reveal that one can do guided mindfulness meditation either alone or in a group. There are a number of audio/visual techniques and books on the topic, as well as web sites and blogs devoted to it.

Unlike other forms of meditation, this is not religious in nature and can be used no matter what faith a person has.

Group settings of guided mindfulness meditation have been scientifically studied for treating a number of conditions and prove that it is very useful as a tool in raising the quality of life for those suffering from cancer, dysphoric moods, chronic pain, psoriasis, and those with many other conditions.

Across the board researchers discovered that this simple process made positive impacts in the lives of those who practiced it.

Specific Techniques

How guided mindfulness meditation is preformed in its most basic form can be shown by S.T.O.P. This stands for Stop, Take a breath, Observe, Proceed.

In a less structured format one can simply pause, breathe deeply a couple of times, take stock of him or her self and the surroundings, and then continue with what was going on while remaining mindful of the moment.

For some people the ability to focus on the now has atrophied. For these situations additional structure is needed until they re-learn how to stay in the moment mentally.

One way this can be achieved is to sit or lie down in a dim room.  Lower distractions; turn off cell phones, and anything else that might cause your mind to wander. 

Focus on breathing.  This is not about controlling the breath, but simply quieting the mind enough to feel the process of taking in air and letting it back out naturally. Doing this for five or ten minutes a day can help the mind learn how to exist in the now.

Other exercises that can be done include watching something in nature, be it the clouds, animals, movement of sunlight, or anything else that suits you.  The entire point is to focus on the moment and observe things around you. If you find your mind straying from the observations just gently guide it back to the moment.

Taking note of the tasks you do in life, be it laundry, dishes, cooking, gardening, or any other chore by being fully aware of the now while doing it can be a form of guided mindfulness meditation too.

Exercising, biking, walking, running, jogging, any physical activity that requires you to be aware of your body as you move it, and the sensation of the world around you can be a great form of this type of meditation too.

Pausing and be mindful when you eat is not only a great way to boost your mood but it can help you lose weight, because you pay attention to the taste, texture, and interaction between yourself and your food.

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