It is very peaceful and positive guided meditation that lasts for about 15 – 20 minutes. It will leave you feeling calm, centered for deep inner peace.
Meditation techniques allow you to use your cognitive ability to pay close attention to your feelings at that moment without judgment, fostering emotional resilience. It also helps you to develop positivity in life by helping concentration in class, work, and even home.
How does a guided meditation work? A guided relaxation meditation is a powerful tool to manage stress, find inner peace, and improve mental function, cultivate self-awareness, compassion, and empathy. Meditation slows down brain wave activity and subdues stress triggering human growth hormones (HGH). Meditation also decreases inflammation at the cellular level neutralizing acidosis, minimizing pain and anxiety.
Stress can manifest itself in many ways causing physical, emotional, or even mental issues. We need tools to find the optimal approach to either minimize or end it. Stress can often make our life feel so difficult as if it’s a constant struggle, but using these tools can make a significant change to your life if you use them regularly and correctly.
How to Use the 80/20 Principle to Reduce Stress
The 80/20 rule popularly known as the Pareto Principle was born by an Italian, Vilfredo Pareto, after observing that approximately 20% of the people living in Italy owned an astonishing 80% of the wealth. It reflected a simple symmetry of inequality then, and the principle gradually spread to other areas of life, particularly stress relief. According to Pareto, the majority of any output comes from the minority of any input.
From a wellness perspective, 80% of your health problems will come from 20% of the lifestyle choices you make. Smoking, for example, is a small thing that causes many people health problems. When it comes to stress something that seems trivial would be enough to trigger major problems in some people.
Someone might say something about your appearance thinking it’s a joke but if you take it to heart, chances are that it will weigh down on your mind. To deal with the negative thoughts you will probably run to the pub for a drink but end up spending money that was meant for your bills. Later you might have to lie and the domino effect of stress continues.
Depression easily steals 80% of one’s quality of life and most often, we fail to realize that its root cause is not what people say but low self-esteem. Simply working on your confidence would, in this case, be the 20% you need to do to avoid stress.
In today’s society, people with depression or ADHD quickly turn to drugs in a bid to manage the situation but if you were to follow the 80/20 principle, that is a drastic turn. Attention deficit problems, stress, and depression are usually as a result of lifestyle choices so the simple solution would be making changes the foods you eat, how you work out and improve your outlook on life.
Anyone can use Pareto’s principle to reduce stress, especially during this festive season when there are countless matters to attend to. Try making two columns of things that bring you stress and those that bring you joy. If for example, you find that shopping causes you a great deal of anxiety, have someone else do it for you so you can focus on activities that bring happiness.
Trying to impress others is one of the reasons why many people feel dejected, rejected and unwanted. In line with Pareto’s principle, you should protect the 80% that encompasses happiness and wellbeing by invoking positive thoughts and embracing simple solutions to seemingly big problems.
6 Easy tips to help you get the most out of your Guided Meditation Session
Tip 1 – Listen More Than Once
Be sure to listen to your guided meditation on more than one occasion. This is particularly important for two reasons:
1. You might need to listen a few times before you get really relaxed and comfortable with a new guided meditation. We’ve noticed that some people have a tendency to over-analyze guided meditations when they first listen. Try to just “go with the flow”.
The more you listen to your meditation, the more you will become attuned to it. You’ll become familiar with the music and you’ll start to feel acquainted with the speaker. You might need to listen to your guided meditation a few times before you really get into the groove.
2. The positive effects of guided meditations are cumulative. So even though you will experience benefits from your guided meditations from the first time you listen, with repeated use these benefits become more deeply embedded.
So relax. You can come back to your guided meditation tomorrow and the day after that for as long as you like. The more the merrier!
Tip 2 – A Little Ceremony Goes a Long Way
You can actually enhance your guided meditation by creating a sense of “ceremony” around it.
Sure – you could just pop on some headphones and listen to a guided meditation right now without any prior preparation, but imagine this…
You take a nice warm bath while you listen to some relaxing music. You dry off and get into your favorite comfy clothes. Perhaps you’ve even reserved these clothes for when you meditate. You light a candle and lower the lights in a room that is clean and warm. Now you’re REALLY ready to go on a deep guided meditation journey…
Taking extra time out to get into a relaxed state of mind before you begin your guided meditation can help to take your experience to a whole new level. You’ll go deeper, the health benefits will be greater, and you’ll emerge from the meditation feeling far more relaxed and whole. You’ll find that guided visualizations will be more vivid and much easier to connect with when you begin your meditation in a nice relaxed state.
Of course, these steps aren’t essential. Guided meditations are innately relaxing and you can enjoy them whenever you’ve got some spare time up your sleeve. But if you can afford to spend a little extra time creating a sense of occasion around your guided meditation, you’re going to double both your enjoyment and the positive benefits too.
Tip 3 – Create a Space For Meditation
A great way to enhance your guided meditation is to create a relaxing atmosphere in the place where you intend to listen to it.
Light a candle or three. Burn a little incense. Play some meditation music. Dim the lights. Goodness…I’m starting to feel relaxed just writing about it! If you like the idea of creating your own special sanctuary for meditation, stay tuned for a future email from us. We will soon send you a free e-book that’s all about how to create your own meditation room.
Tip 4 – Set Your Intention
This one simple step is one of the easiest, quickest and most powerful ways to enhance any form of meditation.
“Setting Your Intention” means focussing yourself and dedicating yourself to the guided meditation you are about to enjoy.
How to set your Intention
Setting your intentions is an incredibly easy thing to do. All you need to do is come up with a positive intention statement that helps you to feel committed to your guided meditation journey. Then speak this statement to yourself, either mentally or verbally.
Here’s an example of a statement of intention:
“I now intend to meditate deeply for the next thirty minutes. During this time I will give my full attention to this guided meditation. I devote my mind, body, and spirit to this guided meditation, which is dedicated to peace and healing.”
Your positive intention statement should be personal and meaningful to you. It need not be a page long! A few well-chosen words may be all that’s needed for you to feel a connection with your intention.
Here’s another simple example:
“I am here to meditate. That is all. I let go of everything else for now.”
The most important thing to remember when setting your intention is to take it seriously. Connect with the words as you speak them. If your intention is sincere, then it will be all the more powerful. Before you begin a guided meditation, start by repeating your positive intention statement to yourself. Notice how doing this makes you feel much more focussed and more “here and now”.
Tip 5 – Remember to Ground Yourself
Grounding is an important step after any meditation. During your meditation, you may have become very relaxed as you journeyed into your mind, so it is very important to come back down to earth. Grounding yourself basically just means getting your feet back on the ground…or more accurately back into the real world. You can try one of the following examples. They only take about 30 to 60 seconds to complete:
Place your feet on the floor and visualize roots extending from your feet deep into the earth.
Imagine yourself in your favorite location on this earth and imagine holding a red ball in your hands. Extending from the ball are tentacles like roots. Imagine the roots penetrating deep into the soil and anchoring you firmly to the earth.
Doing something physical like wriggling your toes and gently stamping your feet can also help you to reconnect with your physical body and come back down to earth.
Tip 6 – Come Back Slowly
When your guided meditation is complete and you have finished your grounding exercise, please don’t jump to your feet and start rushing about. You might feel drowsy, so take a few minutes to gradually return to a normal waking state.
As you slowly become more alert, you might like to contemplate your guided meditation journey and bring to mind any notable events that took place along the way. This is a great time to reflect, contemplate and assimilate what you’ve just experienced.
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