Guided Meditation
by Diane Linsley
One of my favorite coaching tools is guided meditation. During
meditation, you are in a relaxed state of mind, which creates an
alpha brainwave pattern. This is the pattern of "super learning,"
during which you can assimilate new information more easily.
Guided meditation involves visualization, which stimulates the
creative parts of your mind. Bursts of theta brainwaves can occur, which are the brainwaves associated with dreaming sleep. Theta waves are also responsible for "ah-ha" moments - those exciting moments of insight, inspiration and creative problem-solving.
There are many types of guided meditation. Here are some that I use for coaching. The links go to YouTube. You can also follow me on Insight Timer and Rumble.
Future Self Meditation
When you are working on your goals, future self meditation can be very helpful. During the meditation, you are guided to a beautiful place where you meet your future self. This is the wise, mature and compassionate part of you that sees you from a higher perspective.
Your future self knows that you will succeed because it lives in the future where it is already successful and happy. Your future self may give you words of advice or reassurance, or she may show her love and support in other ways, such as through a hug or a symbolic gift.
Future self meditation is set in a relaxed scenario like a beach or a meadow. This helps you feel safe and happy, which is the feeling you want to have about your future. You can do a visualization exercise for creating a positive self-image in the meditation for self-love and confidence.
In the meditation for life changes, you imagine yourself on a children's playground, and you create your future by choosing where on the playground you want to be.
Magic Carpet Ride is a fun meditation for setting goals. If you are feeling anxious, try the meditation for fear of failure. The meditation for reaching goals includes some processes that I use with coaching clients. If you've always wanted to meet your Fairy Godmother, try the goal setting meditation.
The meditation for creativity takes you on an adventure into the future where you can visualize your own future creations.
Higher Self Meditation
Higher self meditation is helpful when we are feeling confused, lost or disconnected from our life purpose. Sometimes we need to talk with our higher self in order to see the big picture of our life and expand our perspective. In a higher self meditation, we go beyond our everyday, limited thinking. We come away feeling peaceful and ready to face our daily challenges.
Higher self meditation may include a story line in which you go on a train journey, expand your awareness into outer space, or hike up a mountain. This represents a shift in perspective, which enables you to see your life differently and choose a new course, if necessary. My favorite one is the meditation on impermanence, which has fun music and pictures.
Relationship Meditation
Loving Kindness meditation is based on the traditional Buddhist practice called Metta Bhavana, which increases compassion for self and others.
The attract love meditation is a metaphorical journey through a rose garden. Each rose has a message for how to become your best self so you can attract more love into your life. If you feel anxious in relationships, try the relationship anxiety meditation or the anxious attachment meditation.
Meditation helps you feel the connection you share with other souls. You may have a profound experience of compassion, acceptance and forgiveness. My favorite meditation for this purpose is the meditation for healing relationships.
In the guided meditations for healthy relationships and improving relationships, you will learn how to heal your relationships by shifting your perspective.
You can learn more about creating healthy relationships in my series of guided meditations for boundaries and codependency.
Self-Compassion Meditation
The calming self-compassion meditation utilizes progressive muscle relaxation. We bring our attention to each part of the body, and we feel compassion for it. People have told me that this meditation made them cry. That's a good sign that past trauma is being released from the body.
I recommend inner child healing meditation for people who are learning to love themselves, which would probably include all of us :)
The meditation for self-love and forgiveness has a fun storyline and beautiful music to gently guide you into an experience of forgiving yourself for past mistakes.
Tonglen meditation is a traditional Buddhist practice that helps us transform pain into compassion.
Meditation for Spiritual Development
The mindfulness meditation for self awareness leads you through a body scan during which you become aware of all parts of your body, starting with your breath. Then you observe your thoughts and emotions. and you practice accepting each part of yourself.
In the expand consciousness meditation, we experience 4 levels of consciousness, based on Ken Wilber's model of human development. These levels are egocentric, ethnocentric, worldcentric and kosmocentric. We experience what it feels like to be at each of these stages, and we integrate them. This expands our perspective and increases our compassion.
The meditation for clarity of life purpose will give you a new perspective on your path.
You can raise your vibration by doing the process in the meditation for gratitude and joy.
Other Types of Guided Meditation
Guided meditation can be used to heal past trauma, overcome fears and phobias, recover from addictions, prepare for an upcoming performance, or discover creative solutions to problems. It can reduce the symptoms of pain, illness and anxiety. Sometimes, guided meditation is done just for fun :)
If you just want to relax or drift off to sleep, try the releasing stress meditation or the positive emotions meditation.
Guided meditation is like being given the gift of a beautiful dream. You know those dreams that you always remember and treasure? They become part of your identity, setting a goal for the future. This is the power of imagination.
Be well,
Diane Linsley
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