A Beginner’s Tutorial for Using Guided-Meditation to Relax

The fast paced flow of the modern world makes it difficult to find peace of mind. Between work and home, there are plenty of excuses as to why you don’t have to time to relax.

It can be hard to switch your brain off, but making time to relax is important for both your physical and mental well-being.

For those struggling to find their zen moment, guided relaxation can be a good way to your train body and mind to discover calm.

What is guided relaxation? Simply put, it’s a form of meditation where an instructor gently guides you into a relaxed state.

Benefits of Guided Relaxation

Meditation is a simple way to calm your mind, but can seem difficult to incorporate and maintain in your everyday life.

However, once you add it into your daily routine, you can easily reap the benefits for years to come.

One study found that guided relaxation improves mood, reduces levels of clinical depression, and anxiety.

Combine the method with yoga and guided relaxation can even reduce activity in the sympathetic nervous system – the system in your body that is responsible for the fight or flight response.

Busy minds who struggle to relax will find that one of the biggest benefits of guided relaxation is that a calming voice is instructing you what to do. Following along with someone’s careful instructions means you can take the pressure off yourself.

With guided relaxation, there’s no need for previous training; all you need is a quiet place where you can listen carefully.

How Does Guided Meditation Work?

There are many types of guided relaxations you can follow along with. Most will use visualization techniques and deep breathing to effect positive changes.

Often times, the guide will ask you to visualize your stress and anxiety as an object that you can see yourself pushing away. After pushing away the object, they will guide you into a meditation that enhances feelings of positivity and calm.

More often, guided relaxations will ask you to participate in mindful breathing. Taking a breath is a fast and easy way to regain calm. In a guided meditation, you deepen or slow the breath so you can stay in that calm moment for longer.

Where to Find Guided Meditations for Relaxation

A quick search on Google will turn up plenty of guided meditations for relaxation. Each guide will have a different style and technique for leading you into relaxation, so don’t feel like you have to commit to one guide every day.

A great place to start is with guided meditation from the Plum Village monastery, trained by prominent mindfulness leader Thich Nhat Hanh.

Follow along with their full-body relaxation guide here:

In this guided meditation, the Plum Village monastery leads you to find compassion for your body, discover more calm and fall into a deeper sleep.

For a simpler guided relaxation that focuses more on your breath, follow along with Spire co-founder Neema to develop clinical-strength calm.

To find more guided meditations, check out Spire’s Boosts where you can listen to guides for mindfulness, focus, and rest too.

Additionally, Spotify has a few good playlists of guided meditations for relaxation. The following playlist has over 100 tracks of calming meditations.

If you are more visually inclined, YouTube has a great selection of guided relaxation videos as well. This particular guided meditation video uses sounds and images of a peaceful beach to guide you into blissful, deep relaxation.

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Guided meditation can help you develop a healthy relaxation habit that you deserve. Your brain needs to take a break just as much as your body does. Yet, so many of us often forget that.

With guided meditation, it becomes a little simpler to clear your mind and take that break. All you need to do is find a quiet place or plug in a pair of earphones to start relaxing.

If you still need a gentle nudge to take a break, Spire can help by sending you a notification when your breathing gets tense.

Refresh your energy, find some peace of mind, and discover calm with guided relaxations.

About the Author

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Spire is dedicated to helping you live a happier, healthier lifestyle with an easy-to-use device for mindful breathing techniques. Learn more about the benefits of breath-tracking at Spire.io.

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