Trying Guided Mindfulness Meditation To Address Stress
Mindfulness-based stress reduction is proven to help people heal from chronic stress and anxiety. Some people prefer a 30-minute meditation, while others are comfortable with a five-minute meditation practice. Guided mindfulness meditation is a narrated form of mindfulness where people listen to a person guide them through a calm, grounding exercise through an app, video, face-to-face session, or audio recording.
A consistent meditation practice may help address a lack of focus, anxiety, depression, and many other mental health concerns. In guided meditation recordings, you hear step-by-step instructions on releasing your worries, which may be beneficial if you struggle to devise a meditation idea independently. If you’re looking into mindfulness, it can be beneficial to understand how these techniques work and why they are beneficial.
Why do people use guided meditations?
When you envision meditation, you might imagine sitting quietly with your eyes closed in a seated position. You may also think of controlling your breath or relaxing your muscles. Many people believe that meditation is a practice you must do on your own, but there are many ways to practice meditation. Guided meditation may be beneficial when you feel unsure about how to personalize your practice.
Some meditation practices call racing thoughts the “monkey mind.” When your thoughts are running wild, you can take steps to help yourself by focusing on a guiding voice supporting you in your meditation. With guided meditations, you have a tour guide on the road to relaxation. You don’t have to wonder what to do next, as the person in the recording can guide you there.
The benefits of guided mindfulness meditation
Below are some primary benefits you might receive from guided meditation.
Stress and muscle tension reduction
Guided meditation may be beneficial when you’re stressed and your body feels tense. When stressed, you may feel pain in your neck, back, or stomach. However, there are several ways that meditation can reduce this tension. For example, you might try a massage or see an acupuncturist. Studies show that even ten minutes of massage can significantly reduce stress, anxiety, and tension.
You can also try a few coping strategies independently to decrease tension. It can be challenging to release muscle tension, but a body scan meditation practice may help you focus on grounding yourself. Below is a muscle relaxation exercise you can try to fall asleep at night if you’re experiencing insomnia due to stress:
- Lay down in a comfortable position.
- Pay attention to your body, starting at your toes.
- Imagine your toes filling up with sleepy sand or progressively relaxing. Let go of any tension in your muscles you might be holding from your day.
- Move your focus to your ankles, legs, and knees, repeating the muscle relaxation and imagination exercise.
- Repeat the exercise for every body part until you reach the top of your head.
Coping with anxiety
Anxiety can cause many symptoms, including heightened energy. Heightened energy may manifest as uncomfortable, anxious feelings or physical sensations like tingling or tension. An on-the-go mindfulness practice may soothe anxiety symptoms because you have a place to put that excess energy. Feeling anxious can be uncomfortable, but a guided anxiety meditation can help when stressed from work, relationships, or friendship problems.
If you try a walking or jogging meditation, you can wear earbuds or headphones to focus on your music and look at areas in your environment. Studies show that on-the-go mindfulness is possible and practical and that ten minutes a day of this meditation can positively impact your mental health. At times, short meditations may feel more achievable when you’re experiencing anxiety or a panic attack. If you struggle to meet ten minutes, you can try short increments of one or two minutes at a time.
If you’re struggling to come up with a walking mindfulness practice, consider the following:
- Go on a 30-minute walk or jog. Ensure you wear comfortable shoes and clothing for the temperature and location.
- As you walk, notice five purple objects within the first five minutes.
- Within the first ten minutes, try to spot at least three workers (it could be a mailman, delivery person, or police officer).
- Within the first twenty minutes, try to notice three different scenes (For example, kids playing, a mom talking to her child, or a couple on a date).
- Within the entire walk, note five aspects of your environment that you find beautiful, such as flowers or a stream.
Focusing on the moment
Mindfulness practice can help individuals remember to embrace themselves and their reality as it occurs. It may be tempting to seek instant gratification, but guided mindfulness practice can remind you that you can modify your perspective with patience and time. One of the tenets of mindful living is accepting what’s happening in the present. Mindfulness practice may feel more comfortable the more you do it.
How to find guided meditations
When you find a guided meditation you resonate with, you may feel excited to practice it daily. You often don’t have to spend money to achieve these skills. You can find free, guided meditations online or in the app store on your smartphone, through YouTube videos, social media, or mindfulness podcasts.
Ask a mental health professional for advice if you’re having trouble finding free guided meditations. They can provide you with some resources, including mindfulness books. When you read a book on the topic, they may mention places to find free guided meditations.
Types of guided meditations
There are many forms of guided meditations that an individual can try, including the following:
- Visual meditations to picture ideas and locations in your mind
- Auditorial meditations to think of sounds, words, and ideas with auditory imagination
- Tactile meditation guiding you to perform actions like tightening your muscles or holding a stress ball
- Spiritual meditation to think of spiritual ideas that align with your beliefs or connect with your “soul” or “energy”
- Yoga meditation to change your body positioning and partake in focused movement and exercise
The physical connection between mindfulness and the body
Mindfulness awareness research proves the benefits of mindfulness. One of those benefits can be learning to connect movement with wellness. Health and wellness meditations can remind you of the mind-body connection, which researchers have extensively studied. You can find ways to embrace that concept when you practice guided meditation.
Health and wellness meditations can help a person with body positivity by helping them embrace their physical being and be proud of their body. Health and wellness meditations can also affirm that you are acting to better your physical well-being. If you’re unsure if this is the type of meditation for you, a meditation teacher can instruct you on wellness meditation.
Meditations, guided or not, can improve a person’s overall well-being. It can be challenging to slow down the mind and body regarding stress. If left untreated, stress can cause significant health issues. For that reason, meditation and mindfulness are physical coping skills and mental health-related techniques simultaneously.
Mindfulness-based counseling options
Mindfulness is a unique technique that can be used for stress reduction. During challenging times, you can use mindful living to support you. Focusing on the moment may also assist you in focusing on the future. Guided meditations are part of a practice that addresses anxiety, stress, and other difficulties.
Mindfulness meditation therapist
If you are looking for professional guidance toward mindfulness and meditation, you might also try speaking to a mindfulness-educated therapist. However, many people find fitting therapy into their schedule difficult due to other responsibilities. In these cases, online therapy is a solution that may benefit you.
Online CBT for mindful meditations
Various studies have demonstrated that online cognitive-behavioral therapy can treat the symptoms of depression, anxiety, and many other mental health conditions. One study found that mindfulness-based online therapy was also possible and had similar effectiveness to face-to-face mindfulness therapy.
Online counseling
Online counseling can be an ideal environment to discover how to stay grounded and fit mindfulness into your schedule. Online therapists through platforms like BetterHelp can use resources like journal prompts, worksheets, and webinars to support you in your therapy sessions. Your counselor can also suggest helpful books to read and guided meditations to help you manage in times of stress. With an online session, you can choose between video, phone, or live chat sessions to have flexibility and control over the type of therapy you receive.
Takeaway
What is the downside of guided meditation?
One downside could be that your mind wanders more easily because you rely too much on external guidance through your senses. This could leave the skill of paying attention during solo mediation unimproved or even left unchanged.
How often should you do guided mindfulness meditations?
The frequency can vary, but many experts, including Sharon Salzberg, suggest daily practice. This can help individuals build emotional regulation skills and integrate mindfulness into their lives.
A simple practice of 10 minutes per day can help people achieve optimal benefits from their mindfulness meditation programs, however, according to clinical psychology research, people can still gain significant benefits when they practice mindfulness meditation three to four times per week.
Does guided meditation work for everyone?
While guided meditation is generally available, it may not resonate with everyone’s sense of inner peace. Individual needs and preferences can vary.
For example, for the management of chronic physical pain, guided meditation may be counterproductive for some, especially if it causes difficulty focusing.
Do you get the same benefits from guided meditation?
Guided meditation can offer many of the same benefits as traditional meditation, such as improved emotional regulation and compassion. However, the depth of these benefits can vary based on your full attention to the practice.
There are also many different types of guided meditation to consider trying. For example, one study compared the use of imagery or virtual reality (VR) in guided meditation, finding that both were effective at reducing stress, though VR may better enhance concentration, calmness, and enjoyment.
How long does it take for guided meditation to work?
The time it takes to see benefits like increased stillness and improved management of emotions can vary. However, many people report feeling more relaxed after just one session.
New research suggests that meditation may change the brain structure and function of healthy individuals within two months of adopting regular practice.
What should be expected during a guided meditation?
You can expect to sit in a comfortable chair or lie down, focus on your breathing, and follow the guide’s prompts to achieve a state of rest and mindfulness.
You can expect the guide to help you bring awareness to the inner workings of your thoughts and feelings, gently guiding you toward a sense of calm and compassion.
What are the mental health benefits of guided meditation?
Guided meditation helps manage stress, improve emotional regulation, and foster a sense of inner peace that can benefit your mental health.
Other potential mental and physical health benefits of meditation include:
- Greater self-acceptance, emotional awareness, and self-esteem
- Reduced risk of heart disease and other illnesses
- Changes the structure and function of certain brain regions, leading to improvements in self-regulation and less stress
There is growing interest in the practice of mindfulness, as recent research suggests that people who have a regular practice of mindfulness tend to lead healthier lives.
Should you do the same guided meditation every day?
Doing the same guided meditation can deepen your practice, but incorporating a space for variety can also offer new insights and tips for personal growth.
According to many in the mindful community, it’s a good idea to guide your practice by honoring your insight. Meditation practice might include a variety of things like mindful movement, body scans, progressive relaxation, or vipassana. Finding the right mix of repetition and variety for you can help you stay motivated and engaged in your practice.
What are the benefits of guided mindfulness?
Guided mindfulness helps you cultivate full attention on the present, enhances your ability to manage emotions, and fosters an awareness of your thoughts and feelings without judgment. It can also help with stress management, improve sleep, and reduce symptoms of depression and anxiety.
In addition to guided mindfulness, it can be helpful to practice mindfulness meditation on your own. Research finds that just a few minutes daily can help people lead happier and healthier lives.
If you decide to incorporate mindfulness exercises into your life, here are some tips:
- Set an intention for your mindfulness practices
- Focus first on taking a deep breath, becoming aware of the sensation of air moving in and out of your body
- Notice your mind wandering and redirect it toward your breath without judgment
- Bring awareness to bodily sensations, such as the feeling of your feet flat against the ground or your upper arms against your sides
Jon Kabat Zinn, the founder of mindfulness-based stress reduction (MBSR), found that mindfulness meditation training can significantly improve daily life. In addition to the above advice, he reminds people that mindfulness skills can be used outside of meditation practices to guide their mental state back to the present moment.
How can consistent mindfulness meditation help a person?
Consistent mindfulness meditation can significantly improve emotional regulation and overall mental well-being. Over time, it helps you create a sacred space for inner growth and rest.
Studies show that mindfulness meditation practice has wide-ranging benefits for things like:
- Reducing stress and rumination
- Managing chronic pain
- Improving working memory and focus
- Increasing gratitude and the proportion of positive emotions to negative ones
- Elevating body awareness
- Calming a wandering mind
- Increasing mindful awareness of thoughts and feelings
- Staying in the present moment
Practicing mindfulness meditation can also have benefits for mental health professionals and other careers that interface with clients, promoting empathy, compassion, and quality of life.
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