Guided Mindfulness
Mindfulness can seem very daunting if you are just starting out. With many ways to practice mindfulness it can be quite overwhelming to find what works for you. Guided mindfulness can take the pressure off figuring out different mindful strategies yourself. Mindfulness is all about becoming aware of your thoughts and feelings within your body in the moment and becoming comfortable with them. While practicing mindfulness we are trying to become aware of these thoughts and feelings without creating judgements or trying to interpret what they mean. For some people, this is easier said than done which is where guided mindfulness comes in. Guided mindfulness can be extremely useful in getting you used to the idea of mindfulness and staying focused on the task. A few ways to practice guided mindfulness are:
Guided body scans. If you mind starts to get distracted, try to shift your focus back to your body. Close your eyes and listen to your breath. Starting at the top of your head mentally scan your body all the way down to your toes. Pay close attention to how each part of your body is feeling. Is there are area that feels tensed? What other sensations do you feel?
Guided breath awareness. If you are feeling overwhelmed or overstimulated, try to bring aware to your breath to ground you. Find a comfortable postion and close your eyes. When you are ready, draw attention to your breath. Accept your breath, you do not have to try and change it. Simply notice how it flows in and out of your body.
Guided imagery. This can be used to help lower stress and distract from negative feelings or rumination. Using all your senses, visualize positive images or scenarios that bring you joy in your mind. Try and be as detailed as possible. Describe the scene around you. What do you see? Do you smell anything? What kinds of noises are present? Do you taste anything in the air? What would it be like to touch something?
Guided listening. This is a process of listening to music to promote a state of deep relaxation. Once you are relaxed you can connect with emotions and memories that you are feeling as a result.
Guided meditation. This is led by a professional in therapy, in person, or over video and audio. They will lead you through the basic steps of a meditation practice where you are aiming to gain awareness, non-judgmentally of thoughts, feelings, and sensations that you are having in the present moment.
Many great guided mindfulness exercises can be found on YouTube. To get you started, take a look at The Honest Guys (https://www.youtube.com/@TheHonestGuys) to start your mindfulness journey.
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