Some folks just seem to be able to clear their minds easily during meditation. They get to that state of mental stillness most of us have a hard time even imagining.
But did you know that this is probably the hardest way to meditate?
Not only that, it’s not necessary. You can achieve a state of meditation–when the brain waves slow to the Alpha level of mind–through a variety of methods.
Why Guided Imagery?
For people with very busy brains, trying to ‘clear the mind’ usually ends up being an exercise in frustration. This is when guided imagery meditation is ideal. Not only is it pleasurable–because it gives your mind something to do–it’s also a powerful tool for healing, focus and even manifesting your desires.
Types of Guided Imagery Meditations
Guided imagery meditation can be done on your own, by guiding yourself silently through a scenario, or by listening to an audio. And the imagery itself can be anything from abstract colors and symbols to tangible, real-life goals.
It all depends on what you want to achieve, and what ‘speaks’ to your mind best. For some of us its words, for others, its pictures, while still others respond best to sound.
You can also design your own guided imagery meditation to achieve a specific end–like deeper relaxation, a more consistently uplifted mood, or an improvement in health, finances or your family life.
Ideally, you’ll want to record it and then listen during meditation. But this isn’t necessary. What will be helpful, however you decide to do it, is to have a structure to your guided imagery meditation with a few key ingredients.
Ingredients of a Guided Imagery Meditation
Your first ingredient is to guide yourself into a state of deeper relaxation. This can last between 1-5 minutes and can be done in different ways, like imaging waves rolling over your body, with each wave causing your muscles and mind to relax further.
You can also tense and release different muscle groups, seeing them as even more relaxed after the release. You can count down slowly from ten, affirming that with each number, you relax more fully. Or, you can see tension releasing from different body parts with each exhale.
Visualizing a journey comes from native shamanic traditions but works really well for guided imagery meditations.
The main thing to remember is that you want to start by seeing yourself in a place that feels safe, joyful and comfortable – maybe some place in nature. It doesn’t have to be a real place. Then you will take yourself through a tunnel, cave or under a body of water to your ‘power location’.
3. Pleasing Imagery
This is where you script the ‘story’ entirely. Maybe you have a goal you want to achieve. If this is the case, you’ll imagine what it looks, feels, sounds and smells like when you achieve the goal.
If you want to heal a health problem, this is when you use imagery to see the healing (like scrubbing bubbles cleaning away toxins, or divine light super-charging white blood cells).
If you want to connect to your higher guidance, this is when you ask a question and then actively ‘look’ or ‘listen’ for the answer.
When you’re ready to ‘return’ to normal waking consciousness, simply see yourself journeying back the way you came. Take a deep breath or two, thank yourself and come out of the meditative state.
Do you practice guided imagery meditation? What works best for you – images, storylines, sounds, or sensations? Leave a comment and share your meditative journeys.