Without Facilitator Guidance
The instructions on this page will at first seem like too much to remember without referring to the paper, but read it over at least three times, then, try the exercise. It will get easier once you start practicing. The instructions below do not represent the only way to get into a deep meditation level, which is why guided meditations are a helpful way to start practicing and demonstrate different techniques. People ask how do I know if I got there? You’ll know. You will be aware of crossing over into that peaceful state.
Don’t worry about doing it right or wrong, just do it. Practice this exercise once or twice a day for at least three days before you pass judgment.
You may want silence in your environment to practice the exercise or your may enjoy listening to a new age CD of environmental sounds playing softly in the background.
You don’t want it to overwhelm what you are doing. Unplug or turn off your phone. Plan on setting aside 25 minutes or more.
Begin
Find a comfortable position seated in a chair with feet flat on the floor and spine straight. Place your tongue at the roof of your mouth.
With head straight, elevate your eyes only up to the ceiling and wall joint ahead of you and fix your eyes into a stare until they want to close.
With your eyes now closed, project your vision beyond the spot where you had been staring and begin counting down from 10 to 1 while projecting those numbers on that spot.
Take deep breaths, inhaling through your nose and exhaling through your mouth. Repeat this deep breathing process at least three times.
Now focus on just counting your breaths until they are regulated and natural, about 10 to 15 breaths.
With eyes elevated to the spot beyond your closed eyelids, see yourself in your ideal place of physical relaxation and study every element of that environment. Take your time.
Begin to consciously relax every part of your body beginning with the top of your head, pay attention to internal organs.
With eyes elevated to the spot beyond your closed eyelids, see yourself in your ideal place of mental relaxation and study every element.
It’s okay to remain in this state to just experience the feelings and impressions.
When you are ready to return to the outer conscious level, slowly count from one to 10 and see yourself feeling wonderful when you open your eyes again at the count of 10.
Instruct yourself to recall everything you experienced and then simply consider your impressions.
End
If you would like to practice with guided meditations, listen to these samples of my three professionally produced guided meditations and see if they might offer you a more satisfying and rewarding experience than you imagined possible. Each technique is designed to provide a different experience and benefit to the practitioner.
Hello. I’ve tried meditation on my own but my mind was just too busy processing information to slow down. My doctor called it an over-functioning brain. Having someone help me with meditation has helped me to relax more and to stop awful-izing everything.
Jane, this is a common issue with so many people who want to meditate but have difficulty getting to that special place. It was the same for me when I started 30 years ago. Meditation takes practice & it often helps to have a buddy meditate with you, much the same as having a walking buddy or diet buddy. I believe the difference in being able to really get to a deep level of mediation vs not quite getting there is having a CD or class to get you started that provides reference points. People don’t realize how much they will enjoy being in a meditative state. It really isn’t a chore, it’s a wonderful place to work out issues, to be creative & to manifest wants & needs.