Defeat Stress and Find Clarity With A Guided Meditation Script

If you're feeling stressed, and you need some space and clarity, few things can be better than a quick guided meditation, and the best guided meditation script is the one you make yourself. This way you can customize the wording, the flow, and even the images themselves in order to be the best fit for you. Having it custom tailored to suit you will make it that much more effective.

Meditation does quite a bit for you, as I'm pretty sure you know: A regular practice of meditation lowers stress and blood pressure, and opens up creative thinking. If you're going to be taking a few minutes out of your day for guided meditation, obviously you want it to be as effective as possible. When you set up your guided meditation script, you want to be sure to only use images that get your attention. If the scene is supposed to be relaxing but the image is a beach, that could be counter-productive if you're more at home in the mountains. You want the imagery and wording to be as unobtrusive as possible. The focus should be on the process, not what it takes to get there.

While simply taking the time out for guided meditation will be of great help with stress, here are a few things you can try and elements you can incorporate into your guided meditation script that may help with clarity:

After you have done the relaxation and gotten into the meditation, a journey helps to put the idea across that we're "going for answers"
It's a good idea to use lots of inspiring, and/or impressive imagery, related to the source of this wisdom. (We'll get to that later.)
Remember to emphasize the ease, grace, and wholeness of this state. When you go looking for answers, it's easy to slip back into stress mode, which will kill the whole effort.


Article Source: http://EzineArticles.com/937141If you're feeling stressed, and you need some space and clarity, few things can be better than a quick guided meditation, and the best guided meditation script is the one you make yourself. This way you can customize the wording, the flow, and even the images themselves in order to be the best fit for you. Having it custom tailored to suit you will make it that much more effective.

Meditation does quite a bit for you, as I'm pretty sure you know: A regular practice of meditation lowers stress and blood pressure, and opens up creative thinking. If you're going to be taking a few minutes out of your day for guided meditation, obviously you want it to be as effective as possible. When you set up your guided meditation script, you want to be sure to only use images that get your attention. If the scene is supposed to be relaxing but the image is a beach, that could be counter-productive if you're more at home in the mountains. You want the imagery and wording to be as unobtrusive as possible. The focus should be on the process, not what it takes to get there.

While simply taking the time out for guided meditation will be of great help with stress, here are a few things you can try and elements you can incorporate into your guided meditation script that may help with clarity:

After you have done the relaxation and gotten into the meditation, a journey helps to put the idea across that we're "going for answers"
It's a good idea to use lots of inspiring, and/or impressive imagery, related to the source of this wisdom. (We'll get to that later.)
Remember to emphasize the ease, grace, and wholeness of this state. When you go looking for answers, it's easy to slip back into stress mode, which will kill the whole effort.

Why Is Holistic Meditation Best?

Meditation research and practice is going mainstream. Almost daily I discover new studies citing the wide-ranging benefits of this ancient practice. Meditation has become associated with the alternative medicine and holistic lifestyle movement. So, the title of this article may seem confusing. After all, isn't all meditation holistic?

If by "holistic" you mean "a natural process that leads to greater health and well-being," then, yes, all meditation is holistic. Meditation activates your body's natural relaxation response, which enables you to release tension and stress. This puts your body into its recovery and repair mode which is beneficial for your immune system, your digestive system, and pretty much every physiological process in your body.

While all meditations may be holistic in a very general sense, there is a diverse range of meditation styles. In fact, as meditation becomes more widespread it becomes even more difficult to weed through the different methods to find the one that will work best for you. After over 25 years of study, teaching, and practice I have come to recognize four dimensions activated by various meditation techniques-body, heart, mind, and spirit.

Many meditation styles emphasize only one or two of these dimensions. In my quest to discover the most comprehensive approach I look for practices that address all four of these dimensions. The methods that emphasize all four dimensions I call "holistic."

Let's explore how meditation works within each one of these dimensions:

1. Body

Most meditation methods begin with cues to relax your body and align your posture. This is essential. Your body is the vehicle for your life journey and the record of your life experiences. Tensions and traumas are stored in your cells until you resolve or release them. Meditation is one way to do this.

In meditation you combine cues for active relaxation, with upright posture, and deep breathing to release the layers of tension stored in your body. Having an upright posture also stimulates the reticular formation in your brain stem which prompts alert consciousness and mindful attention. Some meditations also use "inner body" awareness to relax the body and focus attention. This is a powerful technique that leads into the second dimension.

2. Heart

By "heart" I mean your emotions and your physical heart, which is an important emotional processing center. Some meditation systems encourage you to simply recognize and let go of feelings as they arise. While this is essential in your meditation practice, it is also important to actively engage in a positive emotional attitude. You can actually practice feeling positive emotion through "inner smiling," which is used extensively in qigong or Core Energy Meditation™. You also may be familiar with activating positive feelings in your heart from the HeartMath™ system.

Feeling appreciation, gratitude, love, and trust in your heart has a powerful positive effect on your body and brain chemistry. These feelings also activate the limbic system or emotional brain, calming your feelings and patterning positive emotion into your neural networks.

3. Mind

Most meditation systems emphasize the mind. By mentally focusing on one thing, such as your breathing, or by contemplating one thought, such as "impermanence," you develop your powers of concentration while quieting and clearing your mind. Visualization is another particularly powerful way to focus your attention and develop your mental powers. Focusing your attention in these ways activates your pre-frontal cortex, your mental command center.

In meditation you also discover that you are not the thoughts you are thinking. You have thoughts, but you are not the thoughts you are having. This frees you from obsessing on your thoughts. Instead you adopt the perspective of an observer who witnesses thoughts as they float by.

4. Spirit

Spirit can be an amorphous concept. To keep things simple and universal, let's define "spirit" as that part of you which is an expression of the Universal Life Force. A spiritual practice then enhances your experience of the Universal Life Force and your feelings of union with Life Itself.

As your body relaxes and comes into alignment, your emotions settle and shift to the positive, and your mind quiets and clears, you connect with who you are on an essential level. Some would say that you connect with the Source of your being. From a spiritual perspective, you might look at this as the ultimate purpose of meditation-to experience yourself as part of the One Life that we all share.

Meditation practices that include all four of these dimensions, I call "holistic meditation." In my experience, holistic meditation is the most powerful personal development and spiritual growth method available.

Aide Your Weight Loss With These Sleeping Tips

Sleep is an important part in helping your body burn fat. Without it, studies have shown that you tend to eat more, which thus makes weight loss more difficult. You can get more sleep by establishing good sleeping habits. To get you on your way, here are some tips for better sleep.

Sleeping Tips

Stick to a schedule By establishing a schedule, your body becomes accustomed to a sleeping pattern, making it easier to fall asleep. In addition, try to get no more than 8 hours. Any more may leave you feeling groggy.

Don't eat or drink before bedtime Drinking and especially eating can lead to restless sleep. If you have food on your stomach, your body will be busy digesting and not resting. When you have too much to drink, you may have to get up in the middle of the night to go to the bathroom, thus interrupting your sleep.

Avoid caffeine As coffee drinkers know, one of the main purposes of drinking the beverage is to ingest the caffeine found in it to keep you awake. So drinking before you go to sleep is a big no-no. In fact you should avoid any type of caffeine from late afternoon till you go to bed. And since soft drinks also have a large amount, you should avoid those as well.

Create a comfortable sleeping environment Your bed should be for sleeping. That means not working or watching television in it. When you do these things, your mind becomes stimulated, which makes it harder for you to go to sleep. You want to stay relaxed. So work at your table or desk, watch tv in another room, and leave your bed for sleeping.

Find ways to relax If you have trouble relaxing before you go to bed, take a hot shower or perform a relaxation technique For instance, sitting quietly and meditating can help, as well as performing yoga.

What You Need To Do To Setup Your Own Meditation Group

Having your own reflection bunch is an incredible method to meet new individuals yet it is likewise an extraordinary method to learn new contemplation procedures. As you start your reflection venture you will discover better approaches to ruminate and everybody will have their own thoughts and a contemplation bunch is an extraordinary method to learn.
In the event that you are new to reflection, at that point joining a contemplation bunch is an incredible method to begin. Now and then you will find that there may not be a reflection bunch close by so you can surely begin your own. At the point when you do begin your own reflection bunch there are a couple of things you have to consider.
Above all else, you have to turn out what number of individuals you need to have in your contemplation gathering. On the off chance that you are new to contemplation, at that point it is prescribed that you just have 3 or 4 individuals in your reflection bunch including yourself. On the off chance that you have been contemplating for quite a while, at that point you may consider having anyplace up to 10 individuals be that as it may, when you have that numerous individuals in a room ensure that your reflection room is a suitable size.
I suggest that when you are thinking with 10 individuals that you do it outside in light of the fact that it is a lot more pleasant and on the off chance that you have 10 individuals outside instead of inside in a warm atmosphere since you may think that its gets truly awkward over a 20 to brief intervention meeting. I surely suggest that you have cooling for this number of individuals in a little room.
At the point when you are setting up your reflection gathering, you should build up an approach to show to individuals how you will bring them out of their ruminated state. As a rule the music you are utilizing in the event that it is intended for reflection will do this for you however there is nothing more regrettable than to be brought out of a pleasant quiet peaceful state by the impact of a whistle. One retreat I visited did this and they asked why individuals got so unsettled.
On the off chance that you are going to have the reflection bunch at your home ensure that you locate an appropriate live without any interruptions and exceptionally low clamor. In the event that you live in a suburb which is amazingly uproarious or by a train station then your visitor meditators may think that its hard to find a workable pace organize in the contemplation procedure so right now may consider facilitating your reflection bunch at a nearby corridor or public venue.
The following perspective you have to consider when setting up your reflection bunch is whether the gathering will be run as a guided contemplation gathering or basically a gathering of individuals ruminating together. I suggest that in the event that you are beginning that you do run a guided contemplation gathering and welcome somebody from one of your nearby reflection places to manage every meeting. Inquire as to whether they will run the meeting for nothing as a byproduct of them having the option to offer their reflection apparatuses at your contemplation gathering. Some contemplation professionals will charge an expense paying little mind to you offer, basically in light of the fact that that is the manner by which they bring home the bacon which is reasonable enough.
On the off chance that you are beginning I would urge you to have a similar contemplation expert run guided reflection meetings for a time of as long as a half year, just with the goal that you can take in however much as could reasonably be expected from them and to get your essential contemplation methods under control. After this period however, I would urge you to welcome other reflection professionals to show you their contemplation methods.
Keep in mind, there are various contemplation strategies that will assist you with improving your life and the more individuals you find a workable pace share there reflection systems the more adjusted and viable your reflection will turn into.
At the point when you are setting up your contemplation bunch it is additionally beneficial attempting to get all your reflection accomplices to be of a comparable expertise level particularly in the event that you are running a guided contemplation meeting. Likewise ensure you have your room suitably arrangement. For instance in the event that your reflection room has candles, incense and contemplation music at that point ensures you utilize those during your reflection meeting.
One issue you do need to consider is whether any individual going to your reflection bunch is oversensitive to incense or fundamental oils. I am a solid have faith in utilizing a lavender based incense or basic oil for initial reflection meetings. The lavender scent is the ideal aroma for unwinding and has been utilized for a long time by strict meditators on account of its alleviating nature. Other scent you might need to consider is sweet violets or oriental jasmine.
Ensure on the off chance that you are running your reflection bunch in your contemplation room that you have enough contemplation pads for everybody. There is nothing more regrettable than to go to a reflection meeting just to find that you are perched on the hard virus floor. It makes finding a workable pace of brain troublesome. On the other hand, urge your contemplation individuals to bring there possess reflection pads. Some meditators are defensive of their reflection cushions so set some cautious guidelines on meditators satisfactory conduct at your contemplation gathering.
At long last, how to discover your contemplation accomplices ...
The most ideal approach to discover your contemplation accomplices is to look at reflection sites in your neighborhoods the business directory. You will discover there possibly an all encompassing or mending focus close by. Check whether they are holding a gathering reflection meeting and come. While you are there welcome a portion of the participants to have a private contemplation meeting at your home. One thing I will note is that when you are welcoming individuals into your home who you may not be acquainted with consistently ensure that you secure your resources and I generally suggest having a companion you know truly well with you so that in the event that anything happens they can bolster you.
Setting up your own reflection bunch is an incredible method to find a workable pace and can prompt exceptionally long kinships. Recall while contemplating in a gathering you are generally taking the reflection journey together just as all alone. It is incredible to share your reflection encounters and systems that you have learned with one another so you would all be able to give them a shot and help your contemplation abilities develop.