A 7- Step Self Guided Meditation Technique for All Levels
For more than 40 years I have been a spiritual counselor and meditation retreat facilitator. In this article, which contains a self guided meditation, I will discuss meditation techniques with seven phases, and give you some of the most powerful and effective meditation mantras there are.
Meditation was developed as a means of connecting with the divine and the underlying consciousness of creation. Of course, in addition, you have no doubt heard of the stress reduction effects and health benefits of meditation both mentally and physically. So, there are many wonderful reasons to establish a daily meditative practice.
Almost all meditation techniques facilitate your letting go of the incessant mental activity of your mind, and help you discover a deeper awareness of your Soul, True Self, and authentic spiritual nature.
One of the important goals of the guided meditation I will describe shortly is that when you return to your normal every day consciousness your awareness is changed, and with this new awareness your life changes. In other words, your meditations are not an end within themselves, but consist of meditation techniques to lead you to consciousness transformations which carry over into everyday life.
Some forms of meditation are quite easy if your goal is to merely attain a peacefully relaxed state, but if you are seeking deeper levels of awareness, spiritual awakening, and enlightenment, you will find it requires deep dedication to the meditation techniques over a period of time.
What do You Think About Your Meditation Practice?
If you fall into judgment about your meditative attainments and think you are not very good at it, and perhaps never will be, you will defeat yourself from the very attainments you seek.
When you read or hear about the wonderful spiritual experiences that others are having, you can easily think those people are gifted or there is something wrong with you. This can be quite frustrating and may cause you to think about giving up on meditation.
First of all, know that everyone goes through a learning curve when they begin something new and it is no different with meditation.
A 7 Step Guided Meditation Technique
I'm going to outline a simple meditation process yet one that works well for beginners as well as more advanced practitioners. You can do this process for anywhere from 15 minutes to an hour or more at a time.
You can meditate any time of the day, but you will find it works best early in the morning or in the evening. Some people find that meditating in the middle of the night is very effective. Choose the time that works best for you and develop a habit of doing it the same place and time everyday.
Select a comfortable location where you won’t be disturbed or distracted by phones, animals, or other people. And naturally you will want the meditation to be the only thing you are doing, so you wouldn't want to be multi-tasking while trying to meditate.
Settle into a peaceful place and in a comfortable sitting position which you can hold for the duration of your practice.
Meditation Phase 1: Begin with Being Grounded
The first phase of your meditation is to center and ground yourself. This helps you settle your energies, quiet your mind, and begin tuning to your inner realms.
The process of grounding yourself can be enhanced by directing your intention to form a connection from the base of your spine to the center of the earth.
The visual image that I find that works most easily for this is to imagine you are sitting on a tree stump three feet in diameter and the trunk of the tree and it’s roots go deeply into the earth all the way to the core of the planet. You may think you are only doing a visualization in your mind, but this process actually creates a subtle energy effect which is very helpful.
Your first chakra happens to be located at the base of the spine and it opens downward into the column of energy you have created with your intent, and it has a wonderful stabilizing effect on your whole being.
You will find that when you are well grounded that your thinking and memory improve, you are more focused, you feel more empowered, you are not as affected by others, and you will feel more stable and balanced. It also helps to keep you in the present moment (the "now"), and it gives a place for anything distracting to be released.
All through the day we are picking up energies from other people, organizations, and even places we have been, and these subtle energies have effects on our feelings, ideas, and reactions which all interfere with being clear. Grounding helps with all of this. So phase one of your meditation is getting comfortable and grounding yourself.
Meditation Phase 2: Relax with Your Breath
Phase Two utilizes some form of controlled breathing for 2-3 minutes. For instance, measured breathing works well to settle your energies by inhaling and exhaling to the same slow count of from one to five, but any form of slow connected breaths will achieve bringing you into the state of stillness from which clarity will emerge.
You may want to spend a short time in this phase of your session, as sometimes it takes a little time to quiet the mind from the distractions of the day, and turn your focus to your inner work.
You may also want to accompany your breathing with a soothing visual image such as a quiet and restful natural setting near some calm water. Sometimes it is helpful to play a nature recording of a mountain stream, or gentle ocean.
So, imagine that now as you slowly inhale and exhale a few times.
When you do this on your own you may want to extend this part of the meditation process for a few minutes.
Meditation Phase 3: Center in Your Heart
The Third phase of your meditation practice is to center yourself in a place where you can begin your connection with your soul or spirit.
Everyone’s consciousness has a point of focus. For meditation a a good place is in the center of your chest at what is known as the heart center.
You'll also find it helpful to rest one of your hands over the upper center of your chest and tune into the peacefulness in your chest.
Imagine a soft radiant glowing light presence emerging there and merging with anything you are feeling and thinking.
With your attention in the center of your chest reverently say to yourself,
“I feel love and light in my heart.”
Now, Sit quietly with that and repeat it a few times to yourself.
Allow yourself to connect with the words.
And each time you repeat the words request to deepen your connections with what the words represent.
Again. Reverently say to yourself,
“I feel love and light in my heart.”
Love and light are the natural qualities of your soul and spirit, so by saying these words you form a deepening connection.
Fill yourself with light by holding the intent and prayerfully holding the request for spiritual light to merge into any judgments, reactions, or thoughts.
You will find your disappointments will melt and dissolve.
Be aware that this can take some time, so be gentle with yourself.
Reverently repeat a few more times to yourself,
“I feel love and light in my heart.”
You may notice a quietness come over you after saying these words.
Over time you will sink more and more deeply into your experience of discovering your true nature which is an expression of the infinite love and light of God. After doing this for between 5-10 minutes move on to phase four.
Meditation Phase 4: Attuning to Your Deepest Spirit
After you have gotten in touch with your spiritual presence in this manner, you are ready for phase 4 which is attuning to the divine through the repetition of a name of God. These are sometimes regarded as meditation mantras, and they are among the most powerful and effective mantras you can use. You may have noticed that there are many sacred names that usually have an “ah" sound in them which helps open and expand the heart center.
Some examples are, Yeshua, Buddha, Krishna, Rama, Yahweh, Allah, Abba, Amma, Baba, Adonai, Allelula, and many others.
Select one and repeat the name you have chosen slowly, reverently and quietly about every 10-15 seconds intending to deepen the connection each time.
In time, as you do this, you will notice that an inner shift takes place within you, and you move into a deeper spiritual connection. This may not always happen, but it can, and most often is noticed after doing this for 20 minutes or more. You can do this part of the process anywhere from a few minutes to 45 minutes or more.
If you stay with the practice you will feel supported, comforted, and spiritually healed.
The meditation itself will guide you in where and how to explore next. You will be taught from within.
Once you feel you have reached a nice state in the meditation then practice sitting in peaceful stillness and attune yourself to the subtle impulses that arise.
Phase 5: Integration
The fifth phase of this meditative practice is integrating your experience before you bring yourself back into your normal day-to-day world.
In this phase you relax your mind, let go of the questions, and become still.
Sense and feel the peacefulness and expansion.
You will want to rest in this phase for 5 minutes or longer.
Give yourself permission to fully surrender yourself and merge into your deepest spiritual truth and realization.
You may rest in this phase for a little while or a long while.
Phase 6: Gratitude
Gratitude is a door opener to higher awareness.
Express gratitude for your session regardless of your perception of its nature or quality.
Gratitude is a form of surrender that opens you a little more each time you express it and feel it.
Phase 7: Reconnect
The 7th phase is to reconnect your awareness to your five senses and begin to notice what you are sensing.
Notice sounds, feelings, sensations, and smells.
Take several deep breaths as you gently stretch your body.
Be mindful of not contracting or tensing at the thought of returning to your normal day.
Hold and maintain your meditation awareness throughout your day.
Some Thoughts to Remember After the Meditation
As you return to your normal activities you may think you are losing what you experienced in the meditation, but know that your awareness has stretched from where it was to a new experience of yourself and your spiritual connections.
As the day goes on you may find that you “pop” in and out of the awareness gained in the meditation.
This indicates that you are, in fact, changing. Notice how the new insights live in the back of your mind throughout the day and give you a fresh experience of whatever is before you.
The more you meditate and connect with the inner you, the more you realize that your outer perceptions have been limiting and confining you, and the inner truths of love and light begin to emerge from within you.
Your awareness gradually awakens to reveal your inner core essence of love, light, & beauty.
Continue with your daily meditation practice, for no matter how long it takes to open your receptivity, you will succeed if you persist, and the rewards are well worth everything you put into your practice.
Related Meditation Articles
- The Golden Path to Enlightenment
- Fast Track to Enlightenment
- The Failure of Meditation
- How to Receive Inner Spiritual Guidance
- The Spiritual Journey Through A Meditation Practice
Watch my video titled "Visualization Meditation to Achieve Your Dreams" on YouTube and don't forget to leave a comment as well.
There is also a video based on this article at this link: How to Meditate