What is a Guided Meditation?
Meditating on your own is not easy. Properly guided meditation has many benefits, such as reducing stress and insomnia, better coping with daily challenges, and tapping into your creativity. If you are already an adept in this practice, you can start helping others enter this beautiful world by leading your own meditation class this 2024.
Although they may seem similar at first glance, guiding meditation is very different from teaching how to meditate. In essence, teaching meditation involves showing the proper posture, breathing techniques, etc., while guiding meditation implies bringing people who already know the basics of meditation into this meditative state.
When you are leading a meditation, you are facilitating a transformative experience for your audience. You are not simply pointing out step-by-step instructions or reading from a script (although this can be a useful resource). You are taking them into a meditative state where their brainwaves literally change, allowing them to contact a wiser, more serene side of their essence.
This article will guide you in the art of guiding a meditation class so you can start using your talents this 2024.
How to Guide a Meditation Class
Practice Beforehand and Overcome Your Inner Critic
Remember what I said about guiding a meditation being an experience rather than a lecture? To guide a meditation class successfully, it is important to go through the experience yourself.
This ties into the fact that the mind does not like to step out of the comfort zone. If your inner critic is being too hard on you, you are likely to feel discouraged from taking the first step into this new and meaningful experience.
The more you practice before you give the class, the more prepared you will feel when it is time for the actual class. In addition, practicing how to guide a meditation class will put you into a meditative state, the perfect antidote to anxiety and self-critical thoughts.
Create a Safe Space and Set an Intention
Turning our attention inward is not an easy experience for our minds. That is why it is important to create a comfortable environment, where your audience feels safe to step into this vulnerable experience.
Preparing an intention for your class will also help to capture the attention and focus of your audience. Remember that we are constantly stimulated in our day-to-day lives. Therefore, briefly stating the intention for your class can be an anchor that invites your audience to connect with the present moment.
Set Realistic Expectations
Do not set lofty goals, as the pressure can disrupt the natural flow of your class. Remember that what is important is that your students want to come back to class. After all, the benefits of meditation can really be seen with consistent participation.
So, lower your expectations and focus on guiding your audience to be more present. Don't expect them to reach a specific goal or emotion but to have the experience of being a little more mindful.
Use Music or Singing Bowls
Using singing bowls or background music can help your audience enter a state of relaxation and mindfulness much more quickly. These sounds increase awareness and allow them to focus on the present moment rather than the recesses of their minds.
Start Slowly With a Progressive Relaxation
Once the music is playing, the intention is set and everyone is comfortable, invite your students to close their eyes and take a few deep breaths.
You can guide them to scan the different parts of their body to release any tension. This will allow them to enter into a state of relaxation and surrender to the meditative experience.
Do not rush this step. Allow 6 to 10 minutes for each student to engage in meditation at their own pace, as this will set the tone for the rest of the class.
Use a Script With Guided Imagery
When your audience enters a deeper state of relaxation, they will be ready to use their imagination. At this point, you will be their guide to direct them to the specific goal of your meditation.
Use guided imaginary through a script you have prepared in advance. You can start by describing a place in nature where you have been before. Describe the sensations they may feel, the sounds, as if you were reading a compelling story.
Then, direct them to a place where they become still and fully connected to their inner emotions and sensations. Include provocative questions in your script, such as "What is blocking me right now?" Or, "What do I need to let go of to experience more joy in my life"?
The script is a guide to help you sort out the guided imaginary but it does not have to be fixed. Immerse yourself in this experience to help your audience experience the meditative state you want them to reach.
Be Aware of People’s Reactions
Don't forget to be aware of your audience's reactions. Notice if they are distracted, restless, or sleepy and adjust the meditation as needed. For example, you can invite them to refocus on their breathing or pause before resuming the guided imagery.
Allow Time for Silence and Reflection
During your first guided meditations, you may become very focused on following the script you have prepared. However, it's important to allow for some space for silence so that your audience can immerse themselves in the experience at their own pace. When you let go of your mind and immerse yourself in the experience too, you will know when to pause and when to continue naturally.
Bring People Back to Waking Consciousness
After an adequate time of silence has passed, gently bring your audience back. You can say something like "Slowly become aware of the room you are in, the temperature, the sounds around you, the feel of the clothes on your skin...".
Invite them to gently move their feet and hands and open their eyes. When they do, I suggest that you ask them to say one word each about what their experience was like.
In Closing
Guiding a meditation is a transformative experience for both the audience and the guide. It takes practice and confidence to let go of expectations and truly immerse yourself in the experience. But once you do, you will see the fruits of your intentions blossom in you and in each of your participants.
If you are interested in learning how to create a guided meditation before leading a class, this article can help you become used to this experience. I hope this guide gives you the kick you need to start putting your talents into practice and making a living doing what you are passionate about.