5 Steps to Create Your Own Meditation
The goal of meditation is to go beyond the mind and experience our essential nature—which is described as peace, happiness, and bliss. But as anyone who has tried to meditate knows, the mind itself is the biggest obstacle standing between ourselves and this awareness. If you’ve listened to meditation apps and podcast and want to take it to another level you can do that by writing your own meditation. This could be just for yourself or to guide family, friends or students through meditation.
HERE ARE 4 STEPS TO GET STARTED:
1) SET YOUR INTENTION
Before you begin to write a guided meditation, take a moment to consider the purpose of your meditation. Help to focus your mind on the task at hand so you stay on point with crafting a healing and inspiring message. Then make it your intention to channel all of your creativity into your writing, so as to serve the highest good of anyone who experiences your meditation, even if it’s just for you.
2) RELAX DEEPLY
Do you have a pen and paper ready, or are you sitting at your computer ready to type? I personally like writing in a journal and putting the electronics away. Most importantly, ensure you’re fully and deeply relaxed. It will make it so much easier to visualize what you're going to be writing about. You need to be able to immerse yourself visually and emotionally as you write it. Writing a meditation is not just an intellectual exercise, it’s an experiential one. Do your best to experience what you are writing about, while you write it.
3) BEGIN WITH YOUR BREATH
It’s a great idea to start your meditation with a relaxation. Spend 5 minutes relaxing the body and the mind with some simple visualizations or my favorite, breathing exercises. This allows us to become relaxed and more open to suggestions in the meditation.
4) USE THE COUNTDOWN TECHNIQUE
Counting is a classic “deepener”- a commonly used hypnosis technique that helps to lull the listener into a deeper state of consciousness. A typical countdown may involve a simple visualization, such as walking down a staircase or scanning your body, while slowly counting from 5 to 1, or from 1 to 10.
Notice how you’re feeling in this very moment. Start to scan your entire body.
Starting with your feet, ankles and legs. Notice a sense of calm and relaxation starting to fill your body from the ground up.
Moving towards the third part of your body, the middle part of your body, sliding into a deeper state of relaxation.
Now you take the fourth step up towards your chest and shoulders.
And now you take a fifth and final step towards your neck, face and head you are feeling completely safe, and completely relaxed.
5) THE JOURNEY
As you start down the journey ensure you describe each and every sense meaning what can be seen, smelled, felt and heard. Continue to reinforce relaxation throughout the journey.
Have you written any meditations or found easy ways to incorporate into your life? I’d love to hear! Please share!