What is Guided Meditation?
Guided Meditation is a particular meditation technique, which just means ‘meditation with the help of a guide’, so you don’t have to try and follow a path all alone.
We could all use a little help and guidance sometimes, right? Especially when you’re just beginning your meditation practice. It can be a bit overwhelming. There is a lot to try and take in, and a lot to learn.
When you begin your journey to a regular meditation practice, you can access guided meditation audio, video, and scripts in the Irish Pagan School, and on Patreon; as well as interesting articles and resources on guided meditation journeys here on the blog, to try and make it easy for you to get going, and enjoy the benefits of meditation in your own life.
Guided meditation is one of the easiest ways to enter a relaxed state, especially if you know and trust the voice that is leading you through your meditation journey.
What Happens During a Guided Meditation?
There are as many types of guided meditation as there are teachers and guides who do it, as everyone does things a little differently. They all follow the same basic pattern though.
First, you close your eyes, find a comfortable position, and take a deep breath. Your guide may lead you to spend a little time counting your breaths and focusing there, or you may be guided towards a ‘body scan’ that checks through your body to find (and release) any stress or tension.
Note: this falls under the ‘Ground Level’ resources in our free Getting Started Course.
As things are so different across traditions and teachers, I’ll use the example of how I do things, for clarity. In the particular technique I practice, there is then a ‘journey’ that I take you on. In my system, you progress from opening with this easy and relaxed meditative state, to a soothing ‘floating within the darkness’ phase. This is all still at Ground Level; it’s guided meditation for complete beginners, or those who are restarting a regular practice.
Ground Level is excellent for deep relaxation – it’s a fundamentally useful ‘calm your mind’ meditation technique that ANYONE can achieve, with a little practice.
When we progress to Level One, through different specific guided meditation journeys, we visit a soothing beach environment. There are multiple options at this point, which all focus on self development and personal growth, but are also perfect if you’re seeking that deep relaxation meditation experience.
The most important part in these guided meditation journeys though, and the bit that far too many ‘trained practitioners’ or teachers seem to forget about, is bringing you BACK safely after leading you off on a journey.
Sounds important, right? It is.
What Will You Experience During A Guided Meditation?
What you experience during a guided meditation depends on a number of factors, such as:
- Your own levels of skill with concentration or focus and visualisation (we build this through regular practice, just like doing gentle repetitive exercises when starting off at the gym – this is why we begin with Ground Level guided meditations before we progress to guided journeys).
- How comfortable you are with, and how much you trust, your guide (for example, a jarring voice or harsh accent is never a good thing).
- The skill of your guide, both in creating the guided meditation, and in leading you through it.
All being well, the guided meditation process will lead you to engaging deeply in visualisation as you follow the guidance, and this leads to generating mental imagery that can simulate or re-create the sensory perception. Over time and with practice, you can experience sights, sounds, tastes, smells, movements, and images associated with touch, such as texture, temperature, and pressure, in a truly ‘real’ manner, which is the best way to fully engage with the deepest levels of mindfulness meditation.
On a guided meditation journey, perhaps a little later at Level One in this technique, you will be guided to engage with journey content that you may experience as defying conventional sensory categories. In other words, you can defy what’s ‘real’, and have self development and personal growth experiences akin to waking dreams, as you are using the same part of your brain that is responsible for your dream state.
This can lead to strong emotions or feelings… hence why we feel it’s very important to make sure everyone we lead on a guided meditation journey gets ‘back’ safely, and is settled and well afterwards!
What Are The Benefits Of Guided Meditation?
There is a wealth of clinical practice, scholarly research, and scientific investigation that centres on the benefits of guided meditation.
In short, guided meditation has been proven to:
- Lower levels of stress
- Minimize the frequency, duration, and intensity of asthmatic episodes
- Control and manage pain
- Develop coping skills
- Improve ability to carry out demanding tasks in exacting situations
- Decrease the incidence of insomnia
- Abate feelings of anger
- Reduce occurrences of negative or irrational thinking
- Assuage anxiety
- Raise levels of optimism
- Enhance physical and mental aptitude
- Increase general feeling of well-being and self-reported quality of life
Now, who wouldn’t want any of that?!
Guided meditation – and later on as you progress, guided meditation journeys – with a skilled, trusted practitioner or teacher, is a well established and effective way to bring all the benefits of meditation into your life.
Don’t forget you can access your free Irish Otherworld Journeys – Getting Started Mini Course Here.
Materials include Ground Level and Level One techniques, suitable for complete beginners, or those of you who may have stepped off the path a little and would like to get back on track with a guide you can trust.
Anxiety reduction through meditation. (1985). PsycEXTRA Dataset. doi:10.1037/e361312004-009
Epstein, G., Barrett, E. A., Halper, J. P., Seriff, N. S., Phillips, K., & Lowenstein, S. (1997, 02). Alleviating Asthma With Mental Imagery. Alternative and Complementary Therapies, 3(1), 42-52. doi:10.1089/act.1997.3.42
Kosslyn, S. M., Ganis, G., & Thompson, W. L. (2001, 09). Neural foundations of imagery. Nature Reviews Neuroscience, 2(9), 635-642. doi:10.1038/35090055
Menzies, V., Taylor, A. G., & Bourguignon, C. (2006, 01). Effects of Guided Imagery on Outcomes of Pain, Functional Status, and Self-Efficacy in Persons Diagnosed with Fibromyalgia. The Journal of Alternative and Complementary Medicine, 12(1), 23-30. doi:10.1089/acm.2006.12.23
Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014, 09). A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia. Sleep, 37(9), 1553-1563. doi:10.5665/sleep.4010