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5 Manageable Ways To Meditate Without Guidance
Guided meditations are great for beginners. Having someone take you through a meditation, step by step can help you start your practice.
But what about when you're ready to move on? What if you want to meditate without guidance?
What if you find most guided meditation vocals annoying? Or what if you speak a language other than English?
This is especially difficult when many guided meditations are spoken by native English speakers.
When you want to find an alternative to guided meditations there are lots of ways you can deepen your meditation practice.
Here are 5 ways to meditate without guidance.
1. Listen to meditones music
Meditones® work without you having to do a thing. Which means you can gain all the benefits of deep meditation practice, without any effort. Simply pop on your headphones and let meditones guide you easily into calm.
This makes meditones perfect for beginners, or for times you can’t meditate – because you’re too tired, in pain, or distressed.
Plus you can use all the other techniques below while you listen to meditones to deepen your experience.
2. Focus on the exhale
Breathwork is a fantastic way to meditate without guidance, because it focuses the mind and relaxes the body.
A simple breathing technique is called 2-1 Breathing. With this breath, you focus on exhaling for twice as long as you inhale. When you lengthen your exhale, you activate the parasympathetic nervous system (PNS) which helps calm you down.
To begin 2-1 Breathing, simply inhale for a count of 2 and exhale for a count of 4.
You can also find a 2-1 Breathing meditones track inside the Seekers' Sanctuary library!
3. Body scan
Body scanning helps you release tension you might not even realise you're experiencing. By scanning gradually from feet to head, you bring awareness to each part of your body.
To start, bring your attention to your feet. Notice any sensations present as you breathe deeply. Gradually move up through each area of your body until you reach your head.
Continue breathing deeply to release any pain, tension or uncomfortable emotions.
4. Repeat your own calming phrase
Mantras, affirmations or even repetitive statements can help to focus the mind in meditation.
But you don't need to have a special mantra bestowed on you from a meditation teacher. You can simply choose a phrase that's calming to you.
Simple statements such as "I am safe", or "Here Now" are perfect examples. You can speak them out loud, or quietly repeat them in your mind.
You could even pair the phrase with your breath. For example, inhaling with the word 'Here' and exhaling with the word 'Now'.
5. Cultivate an emotion
You know how reading a story, watching a movie or listening to music can make you feel things? That's because your brain doesn't differentiate very well between reality and fantasy.
Which means that you can stimulate an emotion - like joy, peace or even euphoria - just by focusing on the feeling. Your brain won't know the difference between a spontaneous emotion and one that you cultivated on purpose.
So how do you want to feel? Choose the positive emotion you want to bring to your meditation. Then try to recall how that emotion feels. What sensations arise? Do your eyes feel brighter when you feel euphoric? Or do your shoulders feel deliciously heavy when you feel peace?
When you start to feel your chosen emotion, breathe deeply to amplify that feeling. How strong can you make it? How deep can you go into your emotion? Ride the waves and enjoy each moment.
You don't need a guide in order to meditate. There are many ways that you can cultivate deep calm and presence even without a guided meditation.
And many of these practices from breathwork to cultivating emotions can be done quietly, anytime, anywhere. Giving you the opportunity to practice meditation whenever you need.