- Alternative & Natural Medicine
The Self-Guided Meditation Recording
Why this topic?
In recent years, I’ve been on a soul-searching expedition which led me to give meditation a try. I have spent a lot of time reading books about the topic and have listened to many guided meditation and brainwave audio files. I truly believe that meditation, guided meditation, chakra meditation and etc. are all excellent ways to add peace, happiness and initiate change in our lives by planting seeds at the deepest levels of our consciousness.
Because of this habit, I’m not the easily-stressed and depressed person that I was before. So I got to thinking about how much I enjoy listening to all the guided meditation audio files by others and then realized that if I made one for myself it would be more meaningful and I could “design” it to suit myself and my goals more specifically. So I did research, reading, and listening on the subject and came up with the following steps. They work for me, and I truly hope that you may find them useful in your own lives.
I feel like I’d be doing fellow soul-searchers a disservice by not sharing this information. So, here it goes:
Before you get started, I suggest that you make a list of all the areas of your life that you want to improve and list as many reasons as you can find as to why you want to meditate. If you want to make your meditation chakra-based, look into which chakra(s) you want to focus on and what you need to do to open and cleanse each.
There is a lot of really good information about the chakras online and many of them tell you what part(s) of your life each influence and how to tell which one(s) you may need to open up or focus on. I like to focus on all of my chakras when I meditate each time, and so I include them in several of the steps in my mediation.
Of course, your meditation is for you, so it’s important for you to decide how you want to do it and what you want to include before you begin. You’ll find more to add as you go along and if you’re like me, you’ll end up with several audio files that focus on different aspects of your life to use at different times (at home, at work, in bed, etc.). If you want to include background music or sounds, make sure to choose ones that won’t distract you or take your mind away from the task at hand. I like to use the sound of raindrops and waves in mine.
For recording, you can find free recording apps for your phone or computer or pay for one. I use iTalk on my phone.
Step One: Get Yourself Relaxed
Whether you’re lying down, cross-legged on the floor, or sitting up in a chair, a lot of materials on this subject suggest using a focus point like a candle or an object in front of you. This can help you clear your mind and make your eyes a little heavier. Sometimes I use a focus point, sometimes I don’t, but I will admit that when I first started doing this, it was very helpful. Most importantly, keep focusing on your breathing. If you find yourself getting lost in thoughts, dismiss them as just thoughts and go back to focusing on breathing and relaxing.
You’ll want to start relaxing yourself. Here are some the things you can include in your recording to make yourself progressively relaxed (telling yourself to do these and guiding yourself through the experience):
-Imagine a portal opening up above you, surrounding you with the white, peaceful, healing light and love of the universe (or your higher power, the earth, etc.).
-Start with deep breaths, and remind yourself with every inhale and exhale you are becoming more and more relaxed. Each exhale releases a worry, a stressful thing, a doubt and expectation. Remind yourself of these constantly throughout the relaxation process. Tell yourself to keep your focus on your breathing as you listen to yourself.
-Starting from your toes and moving up to your head, feel every part of your body relax. Take yourself through each section of the body one by one. “Feel your toes, let them relax. Feel the relaxation move into your whole foot. Your heels are relaxed, your ankles…”
-Open your chakra(s). If you include chakras in your self-guided meditation, feel them open and see their light joyfully mixing with the white, peaceful, healing light and love of the universe (or your higher power, etc.). If you only wish to focus on one, this is where you tell yourself to let go of what is blocking your chakra, with every breath the problem(s) disappear from your mind. For me, I will do this going through each chakra one by one starting with the base chakra and moving up to the crown. Learn the colors of each so you can tell yourself to imagine the light mixing with the pure white light.
Step Two: Take Yourself Deeper Into a State of Relaxation
When you feel like you have adequately relaxed yourself. Take yourself even deeper into relaxation and your mind by guiding yourself through some type of descent into your subconscious mind.
-One option is to imagine a staircase with ten steps. Tell yourself that each step downward takes you deeper and deeper into a state of relaxation. Sync your breathing with each downward step. Feel yourself relax as you descend. Make the staircase personal to you, see the design and material it is made of. Make it your personal staircase to the depths of your mind. When you get to the bottom, imagine a door.
-Another popular option is to imagine yourself on a lift (I have been using this one recently). Take yourself down at a comfortable pace, as you reach each level of your mind tell yourself that you are more relaxed and entering into a deeper state of relaxation. Here, I like to make each “floor” a different color corresponding to my chakras. I’ll start with the purple of my crown chakra and move down each color until I have reached the red base and am totally relaxed. However you choose to do this, find yourself at a door.
Step Three: Open the Door to Your Perfect Place and Enter.
You tell yourself to look at the door, and see all of its features, look at the doorknob--touch the door knob. You know that it is your perfect place. The place where you are the happiest and most comfortable. Open the door and step inside. See your perfect place, the colors, the sounds, the things that are inside (mine is a combination of mountains, trees and water). Feel how happy and safe you are in this place of yours. Remind yourself that this is your place, and that you can come back here any time you wish.
Step Four: In Your Personal Place, Give Yourself Suggestions--Envision the Results
Now you are ready to give yourself suggestions. While you do so, tell yourself to keep looking around your personal place seeing and hearing colors and objects. In your suggestions, be specific, but also tell yourself to see the results.
For example, if you really want to lose weight, don’t use negative words like “fat,” but tell yourself that you love eating healthy foods and that you love being more active and doing exercise. Believe what you say to yourself, and envision yourself as a healthier, thinner, happier you; actually see your new and improved self. Remind yourself that when you make decisions throughout the day to ask yourself whether or not this choice will help you achieve your goals.
I do this with all kinds of things and areas that I want to improve on:
-I tell myself that I love keeping my home clean and organized, and I envision myself feeling great in that environment.
-I tell myself that I love reading and writing, and I picture all the stories, articles and books I’ve completed and how happy and accomplished I feel.
Just remember that whatever you suggest to yourself, avoid negative words and always envision the final result and convince yourself that you love the process to achieving that result.
It’s also very important to remind yourself that when you make decisions throughout the day to ask yourself whether or not this choice will help you achieve your goals.
Step Five (Optional): Send Positive Energy/Prayers to Those You Love
Before I go on, I like to envision those that I love, worry about, and want to influence. I see them doing whatever they are most likely doing at the moment, and send positive energy to them. I also send healing energy toward them and vibes of happiness, peace and love to them as well.
Step Six: The Path of Progress
Remind yourself that action and hard work will get you where you want to be. Tell yourself that you are on the path that you are meant to be on, and you trust where it will lead you. See the path. There is a sign that says, “PROGRESS.” Walk along the path for a few moments reminding yourself of your goals and how you are going to reach them. See them as already accomplished and feel the emotions that come along with your achievements. When you have finished doing that, envision a door.
Step Seven: The Door. Back to Complete Awareness
You are at another door. Look at its details. On the door, you see the word “action.” Go inside and you see yourself back at the bottom of the stairs (or however you led yourself down originally—for me, I’d be back on the lift getting ready to go back up through the chakras). Move back up each floor/step one by one. As you move up, slowly bring yourself back to reality and slowly start noticing light through your eyelids and how the air feels on your skin. When you finally reach one, open your eyes and remind yourself to take that feeling of relaxation and peace with you throughout the day, and when you make decisions, remember how it felt when you envisioned the final results and remember that feeling when you make decisions throughout the day/week.
Final Note & Recommendation:
Listen to your recording(s) as often as possible. When you are listening, make sure that you won’t be disturbed. If you find yourself drifting out of the relaxation state, focus on your own words and your breath. It’s ok if you accidentally fall asleep, but try to focus on your relaxation and breathing while listening to what you tell yourself to imagine and do your best to visualize it in your mind.
Continue Learning about the different types of meditation, and experiment.
A book I found helpful in creating my own style is "Guided Meditations, Explorations and Healings" by Stephen Levine.
The book has guided meditations that are already written for you to experiment with You could use them to enhance the ones you make for yourself. If you read this book, try to take small bits that you like from each to strengthen your self-guided meditation experience.
Guided Meditations, Explorations and Healings
Are you motivated to make your own self-guided meditation recording?
If you feel like I have left something out or have any suggestions for this piece, please tell me and I will include your idea(s) in my revision of this in the future. If you found this article to be useful or helpful, please pass it along to people you know.
© 2015 Jacob Z