Guided meditation is a process by which one or more participants meditate in response to the guidance provided by a trained practitioner or teacher, either in person or via a written text, sound recording, video, or audiovisual media comprising music or verbal instruction, or a combination of both..
M]ditation refers to a family of self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration
Meditation methods Nhat used by some well-known meditators
- Focused attention: Thich Hanh.
- Multiple methods: Pema Chödrön (shambhala – uses multiple methods), Susan Piver (shambhala), S.N.Goenka (vipassana – uses multiple methods), Joseph Goldstein (vipassana), Judson Brewer] (vipassana), Yuval Harari (vipassana), 14th Dalai Lama (various, including analytic meditation), Matthieu Ricard (loving-kindness, open awareness, analytis), Sharon Salzberg (loving-kindness, mindfulness, vipassana), Daniel Goleman (dzogchen, other), Thubten Chodron (stabilizing, analytical, loving-kindness), Martine and
“Daily meditation — the practice of staying present and mindful for a limited period of time — can have numerous benefits for our mental and physical health. Yet, many of us don’t meditate every day because we’re too busy or we simply don’t feel like it.“
The thing about meditation though is that we experience even greater benefits when we repeat the practice frequently and consistently. Finding some time each day to meditate — even a short daily meditation — is better than no meditation at all. Here’s information and actionable tips to help you make meditation a part of your regular routine.
Everyone’s experience is different, but there are some problems that many people face when they are learning meditation. Telling you about these problems probably won’t stop them happening, but perhaps you’ll recognize them more quickly if you know about them in advance. You may also be spared the agony of thinking that you are the only person who has ever experienced these particular outcomes. Some of the most common are:
Science has proven that the benefits of meditation are too good to ignore. And while we don’t need to meditate daily to experience its positive effect on your health and happiness, studies have shown that we can unlock even more benefits when we meditate for consecutive days. In fact, completing just one 15-minute session of meditation using the Headspace app resulted in 22% reduction in mind wandering. And four weeks of using Headspace daily resulted in 14% increase in focus.
You sit down to meditate, and it’s supposed to be blissful — instantly — right? But instead your mind is all over the place, your left knee aches, and there’s an unbearable itch in your right ear. Obviously you’re not cut out for this meditation lark, and you’d be as well giving up. Remember: if a thing is worth doing, it’s worth doing badly. That is not a typo! If a thing is worth doing, it’s worth doing badly. Anything that is very rewarding, from parenting, to painting, to meditation, is likely to be very complex. With complex tasks, there is a lot to go wrong, and so you’ll make a lot of mistakes. It’s natural and inherent in meditation that you will experience a lot of distractions and will sometimes realize that you haven’t a clue what you’re doing. And that’s okay. If you keep doing it, you will learn. You’ll learn from your mistakes, and get results that you want rather than results you don’t want. I sometimes call Buddhist practice “the fine art of making mistakes,” since the point of practice is to pay attention to what you do, learn from it, and keep doing it differently until you do it more to your liking.