Much research has been done demonstrating the great impact of guided meditations.

Meditation is one of those things we all want to do, but for many of us, the chatter of the busy mind can make sitting down to meditate turn a relaxation exercise into one of frustration. Discover today the method that best suits your situation and objectives.

• Meditation Techniques 1: Deep Meditation:

This is an excellent technique for beginners. Ancient, powerful and effective, just by focusing on your breathing, you will be giving your mind something to focus on in a relaxed manner. Put yourself in a comfortable position, close your eyes and begin to observe the sensations of your breathing. Pay attention to how it feels as the air passes through your nose, down into the lungs and out through your mouth again. It is not necessary to control or force the breath in any way. Just observe, contemplate. If your mind wanders – and will do so – do not worry or criticize yourself, this is normal at the beginning. Gently bring your attention to your breathing and continue.

• Techniques to Meditate 2: Buddhist or Zen Meditation:

Zen meditation is the technique that slowly leads us to the state of absolute stillness and emptiness. However, it takes some time to master it, but it is one of the easiest and most effective meditation techniques. Before beginning Zen meditation it is essential to understand some important things about our mind. Our mind (whose counterpart is physiological of the brain) is composed of two parts-mind to the left and right (of the brain). The left hemisphere is responsible for logic, theology, philosophy, mathematics and science, etc. Every thought process occurs on the left side of the brain. In the case of the right hemisphere, he gives us music, art, painting, love and other emotions. The right hemisphere facilitates the process of meditation. and it is believed to be deeply related to the source of infinite creativity. Here the thoughts are not posed as a process but everything happens as an instant flash of creativity. This part does not think. This part feels. In Zen meditation we will use our right brain to free ourselves from our thoughts.

Sit in a lotus position (crossed legs) and keep the spine straight. Put your hands in your lap. Now look to your left. Just look. Aware of the left part of your body. Do not let any thought appear in your mind. Look at your left hand and try to feel the left part of your body. This process activates your right hemisphere. When the right hemisphere of the brain is activated, it leads to the disappearance of thoughts. Take a few deep breaths and then focus on your breathing. Stay like this for half an hour.

• Techniques to Meditate 3: Meditation with Mantras:

The old Sanskrit word, “aum” is a mystical syllable often used in songs or as a meditation mantra. By repeating a sacred word or meaningful phrase (including short affirmations such as “thank you” or “I am happy”) you can bring your mind to a state of balance and tranquility. You can say the mantra aloud or repeat it silently. The important thing is to keep that sound in your mind making it monotonous and repetitive so that your brain does not get distracted.

• Techniques to Meditate 4: Meditation in Motion:

If sitting for a long time makes you nervous, I would meditate while walking. You can do it anywhere, being outside as a square or garden is ideal. Simply put your concentration on the movement of your body: the arms when turning, the legs, raise and extend the feet as they rise and touch the ground. As with all meditation techniques, when your mind wanders, gently bring your attention to movement. Try not to judge, just observe and contemplate the sensation of walking.

• Techniques to Meditate 5: Guided or Active Meditation:

This meditation technique allows you to generate greater results, beyond just relax and take your stress. Here you can either be yourself or following the voice of another person “guide” you to take advantage of the enormous potential of your brain when it is in a relaxed state and generate big and positive changes in your life.

Much research has been done demonstrating the great impact of guided meditations. From improving health, increasing creativity or improving your ability to solve problems, guided meditations can be a simple, free and powerful solution to the problems of daily life.

Guided meditations begin first with a relaxation phase followed by a series of visualization exercises combined with affirmations according to what you want to achieve. It can be just visualize the things you want to have by the end of the year or how your relationship would be. Guided meditations can help you a lot as well as lower your level of anxiety and stress.