What is most commonly referred as meditation is unguided meditation, which is what I will explore in this article.
However, there’s a plethora of books and audios out there that offer ‘guided meditations’ or ‘guided visualisations’. Most of these actually fall into the category of informal self hypnosis sessions created by non hypnotists.
Although those authors would never call such material hypnosis, they are for all intents and purposes just that. The only reasons they are often termed "meditations" is because that term is more widely accepted by the general public and has less negative connotations than hypnosis.
The difference between 'guided meditations' and proper self hypnosis is that most of the time the induction is shortened to a few minutes of deep breaths and only a few suggestions are included to induce relaxation. The actual content of the visualisation is usually a multi sensory journey that may or may not follow important rules that only good hypnotherapists know.
If you are serious about working on yourself I would recommend you stay away from these type of ‘meditations’ as they are neither written by professional hypnotherapists nor by experienced meditators.
What I would call a proper guided meditation is simply a meditation that is guided by either a teacher in person or pre recorded on an audio recording or even an app.
These meditations instruct you on how to practice in a similar way a guided self hypnosis recordings would, except the content of the meditation greatly differs from a hypnotic audio. Now let’s now have a look at the different types of unguided meditation techniques that exist.
You don’t have to be a Buddhist to benefit from mindfulness. One of my passions is to de-mistify and secularize concepts that would otherwise be out of reach for anyone who may not belong to or be interested in understanding a specific religious affiliation.
It is now well known that certain Buddhist concepts can be very helpful in aiding us to be more happy, balanced, and in control of our emotional responses. One of these concepts is that of ‘equanimity’.
Equanimity is the capacity to see our own suffering and that of others with compassion without becoming either overwhelmed by it or indifferent to it. It is the capacity to look at all that surrounds us with the eye of a curious and compassionate observer. It is watching what goes on within us and outside of us with an open heart and without judgement, remembering that all that exists rises and passes away, all is impermanent, including joy, sorrow, pleasant and painful events, people, buildings, animals and nations; It is being able to let yourself rest amid everything that is impermanent while remaining balanced and peaceful; It is the capacity to extend loving kindness to all living beings without becoming enmeshed in their own drama, accepting the things that cannot be changed, having the courage to change those we can and cultivating the wisdom to know the difference.
Imagine being a judge at a court case: you are not indifferent to what you witness but you are not personally invested in it either. You are even and balanced. You are not disturbed by either chasing after pleasure or avoiding pain. You are simply present to what is without having to change it adjust it or control it in any way. Another word for this is ‘detachment’.
When we practice this capacity to lift up and “abstract’ ourselves from ourselves, it is as if we could look in on ourselves from the outside; in this way we stop identifying with our own emotions thoughts and feelings and we can choose how to respond consciously, rather than ‘react’ automatically to what we experience. This is the basis of emotional intelligence.
If we want to create change in our lives we must first accept where we are right now and take responsibility: we need to realize that we are creators. We can either be created by our unconscious thoughts words and behaviors or we can consciously choose to create what we want to experience more of. We are the inheritors of all the causes and conditions that have brought us here now. The thoughts and actions we have engaged in your life have created the outcomes we are now experiencing in our lives.
So what if we stopped wasting our energy blaming others or alternatively giving ourselves a hard time and putting yourself down ? What if instead we chose to be compassionate with ourselves , forgave ourselves and learned whatever we can from our experiences ?
Perhaps this way we could put our energy and focus to better use. We could be helping ourselves to become more aware of our automatic reactions, thoughts and emotions; we could then be practicing to focus our intention and attention towards conscious choice so we create the life we want.
As creators of our own ‘karma’, we need to learn how to care for others without becoming overwhelmed and developing empathy fatigue (and subsequently indifference). If we clearly look at the world, the struggles and suffering we see will make us sad. If instead of trying to avoid this we stay with the discomfort we will experience the wish to be of help to others.
If the need to be of benefit to others is rooted in love, we can learn to relax with the discomfort we experience and as a result we will be able to use the sadness to motivate us to help others whether through art, prayer, activism, charity or simply by being kind to those around us.
It is important to remember that no matter how much we may care we cannot live other people’s lives for them. So while taking the “three thousand year” view of things we must practice remaining with an open heart, practice loving kindness towards all living beings and remember that our responsibility in making the world a better place ends there.
We can wish fellow humans to learn to see the arising and passing of all things with equanimity and balance, while being as much as possible an example to them of such an attitude and perspective.
One of the practical ways to cultivate this quality of being ‘a witness’ to life is to practice being internally flexible, curious and learn how to focus and concentrate.
You can find some examples of these in the video on equanimity or you can get in touch to experience them first hand with me.
If you are interested in knowing more on the link between Mindfulness and psychotherapy you read this mindfulness buddhism and psychology article
In a previous article, I have explored how our negative core beliefs keep us stuck. If you are not familiar with this I suggest you read “How to get Unstuck” first.
Now before going ahead make yourself comfortable. Take a pen and paper and get ready to do some very valuable work that will make a real difference in your life. Take your time with this. The more you put into it the more you will get out of it.
Ok, let’s get down to work: start by writing down the first restrictive negative belief you want to change. Then proceed with the following steps:
1) On a scale of 1-10, how true does this belief subjectively feel?
2) On a scale of 1-1- how true is this belief in reality? (be as neutral and objective as possible)
3) When does this belief the most emotionally convincing?
4) When does it feel the least emotionally convincing? Take your time answering this question as this will reveal to you what conditions exasperate the issue and what makes it better.
5) What actual evidence do you have for this belief? what supports it? Be realistic and as neutral as possible
6) What actual evidence contradicts and challenges this belief? What evidence is there to show you it might not be necessarily true?
7) What possible advantages are making you want to hold on to it? In what way could this belief be serving you beneficially in some perverse way?
8) What disadvantages are there in holding on to it?
9) Now remind yourself of a circumstance in the past when you had doubts about a belief. Go back to that time and recall what it felt like to experience doubt. How did you know you were doubting your previously firm beliefs? what were you experiencing? what made you change your mind?
10) Recalling and staying with this doubting state start doubting your current belief. Ask yourself those questions again: does this belief really fit with what is truly important to me? In the past, when did this belief interfere with what I wanted to do? What would it be like to be free of this old belief?
11) After rolling these questions in your mind for a while focus again.
Is this negative belief an over-generalization? Is it the result of catastrophizing? Is it just a personal attack against your person or others? Does it label you or others into something fixed? Is it the result of demanding of yourself something unreasonable, such as ‘you SHOULD be or do such and such”?
12) After careful consideration how true does your old belief feel now on a scale of 1-10? Now comes the fun part: relax, take a few deep breathes and close your eyes. Imagine that there’s a furnace somewhere deep inside yourself.
If you really want to permanently destroy that old belief imagine throwing it into that fire and watch it burn away into ashes. Take pleasure in doing this.
13) Now ask yourself: what would be a more helpful and realistic alternative belief to have? State it positively (say what you want not what you don’t want!).
Make sure you are happy with it. Word it in the present tense, as if it was happening now. (i.e. I believe I am good enough as I am, or, I believe I deserve love just as I am)
14) On a scale of 1-10, how true does it feel right now?
15) As you did before ask yourself, when does the new belief feel the least and the most emotionally convincing.
16) Examine the evidence against this new belief? Is there any problem with it? Then find evidence that proves its correctness and usefulness. Write it down
17) Write down any disadvantages there may be for holding this new positive belief. Be as objective as possible
18) Write down all the advantages of holding this new positive belief now.
19) Now go inside yourself again. Recall a time in the past when you felt receptive and willing to learn. Remember what it was like to be open to change and new beliefs. How did it feel? Re-live that time in as much detail as possible. Where in your body did you feel those feelings? What were you telling yourself? Do all it is possible now to achieve that same state again now.
20) Staying with that memory of feeling receptive and open focus on your new belief. How would it feel to accept this new belief? How is it better than the previous one? How different would your life be if you held this new belief as your own? What would you be doing that you were doing before? What could you achieve and overcome that you weren’t able to before? Think about all this and engage with your new belief.
21) Now evaluate your new belief. Do you need to make any changes? Can you improve on it in any way? How good do you feel holding it? On a scale of 1-10, how true does it feel now?
Now decide to take some action. What can you do differently right now, today, as a result of having acquired this new belief? If you truly believed in it, what would you do differently? Set yourself a task based on this belief being true and decide what action you would take.
Start doing things differently right now so that your new belief gets empirical support and you experience it in your life. This way it gets verified, enhanced and supported and therefore embedded in your new behavior patterns.
Have fun with it, experiment and watch your life change and feel great as a result!
Mindfulness is the art of being aware of your environment, your thoughts, your feelings and your sensations as they happen and becoming their observer.
It is about training your attention to focus on the present moment, on concentrating on a task rather than thinking, and on external rather than internal factors.
So what does all of this got to do with relieving anxiety?
Well, first of all, let’s understand the role of thoughts in anxiety. I find it helpful to think of anxiety not as something we have but something we do, or even better, something we think and imagine and therefore feel. The assumption behind this is that feelings follow thought. So change the way you think and you will change the way you feel. Change the way you feel and your behavior will change. Change your behavior and your life will change.
When we have fearful (anxious ) thoughts, the problem is not necessarily to do with the thoughts themselves but with the importance and meaning we give them. Often we identify our thoughts as facts rather simply thoughts, and that is the problem. When you think ‘something terrible will happen if I get out of the house’ for example, it is the fact that you are viewing this as a fact rather than simply a thought that causes trouble.
In fact, if you distanced yourself from it and treated it as simply another thought among others and refused to assign it more importance than that, you would lessen its impact.
Also, I find it useful to remember that for every negative thought there is always an opposite positive thought. Both are just thoughts, not facts. And their importance depends on how much attention you decide to give them.
You decide what to pay attention to and what to accept or reject. This you can do by challenging negative thoughts as not helpful and asking yourself what would be more helpful for you to think in order to feel better about whatever situation is causing you concern.
First, though, you need to believe that you are not your thoughts. You need to believe that you are more than your thoughts, that you are an awareness aware of itself and that although you have a mind you are not your mind. Another way of understanding this is to imagine that your thoughts are like unruly teenagers in a house where although you have always been the master you have never exercised your authority.
Of course, the first step to do so is to believe that you are the master and that you can exercise your authority successfully because if you don’t the teenagers will act as if they are the masters and they will have power over you. Once you shift your belief it may take some time and practice to learn how to take charge effectively but if you believe you are the one who makes the decisions and train your attention with patience you will succeed.
The first step in training your unruly mind is to practice redirecting your attention away from yourself and what you feel/ think/are imagining, and concentrate by choice on something external: something that is happening outside of yourself or a task you are doing.
Starting with situations that you don’t find particularly scary or challenging this active practice will help you counter balance your tendency to over focus on threats and on yourself when you feel anxious.
For example: rather than worrying about yourself and how you are coming across during a conversation with a new acquaintance focus on the other person and ask them questions about themselves, paying attention to their answers and becoming curious about them.
Later practice in situations that are more challenging and progress gradually from the least to the most anxiety provoking situations, getting out of your comfort zone and facing your fears head on. If you cannot attend to a specific task, for example, if you are sitting in a crowded waiting room, direct your attention to your surroundings, noticing people, the features of the room, sounds an smells.
Finally, bring your attention back to the present. Anxious thoughts are thoughts about an imagined catastrophic future that exists only in your head. It is a big castle in the sky.
It cannot exist in the now. So get back to now, and remember not to take your fearful thoughts seriously.
They might be trying to help, but they aren’t really helping, are they?
So, say no to the negative fears that have only held you back til now and say yes to the voice in your head that says: no matter what I will survive!
Your anxious thoughts are as real as an imaginary friend. It is up to you to make up what that friend says. Make it say encouraging things. Make it work for you.
And most of all, observe how much easier life is when you relax into existence and trust in your abilities to deal with whatever challenge life throws at you, no matter how hard it may seem at first.
The most truly accomplished and successful people in life have a relaxed attitude. Some might have been predisposed to be like that but most of them have honed their talents through practice and dedication. Practice relaxing into existence and learning to expect the best out of situations. And when life throws you something you cannot change accept it and make the best of it.
Worrying is a mostly a learned habit and we can do away with it by becoming aware that we are simply scaring ourselves to death by believing in our fearful thoughts; Instead, we can take a deep breath, focus on the present and remind ourselves that we have all the resources we need to survive.
After all, if you always do what you always did you will always get what you always got. So do something different!
Read more on anxiety