My definition of “meditation” is somewhat broad. I see it as an opportunity for each of us to realize our higher consciousness (or realize our oneness with our higher consciousness) and let go of resistance.

Benefits and Techniques of Meditation

There are many benefits of meditation, which I see as side effects or extras, rather than the main purpose of meditation. However, many people are inspired to meditate because of benefits or perceived benefits, such as better health, greater peace of mind, less sleep at night. Regular meditators are generally more attentive, aware, and calm.

Given my broad definition, perhaps you can understand that I acknowledge the existence of hundreds of techniques and advocate a variety. Some are more understanding than others; some are more conducive to continuing a long-term practice than others; some are easier to learn than others. A technique is a means to help you achieve the deeper purpose of meditation.

Guided Meditation: An Approach

One of the techniques I use with people is “guided” meditation. A guided meditation is one in which a voice is used to guide the process. The voice can be yours or someone else’s. Some people feel more relaxed or clearer as a result of the guidance and support of another person’s voice.

A calming voice is more conducive to a meditative state than a harsh one. Simplicity is more useful than complex words or complicated ideas. A slow pace, rather than a fast cadence, tends to encourage greater depth. A regular practice is useful to go deeper.

Improving your guided meditations

Here are suggestions for the most effective guided meditations or guided visualizations, whether you want to guide others verbally, or want to benefit the most from being guided by someone else, or if you want to guide yourself.

Align with the Divine. When we are in touch with our higher consciousness, the words flow through us. Or maybe they don’t flow through us, in which case silence is a perfect condition.

Set intention. A guided meditation that begins with a stated intention will find the perfect rhythm, sound, and depth, regardless of the words spoken. The best statements of intent are simple and broad, like “relax” or “align with the divine” or “become more mindful.”

Be. New meditators often worry about “getting the words right.” However, a successful guided meditation is deeper than words. Showing yourself fully will do more to raise awareness than a well-edited script.

Breathe. Breathe and instruct others to breathe to improve grounding and relaxation. Some meditation teachers have rules about breathing. I keep it simple: inhale and exhale. And notice.

Be aware of the energy. You can see energy or feel it or feel it or know what is happening energetically. If you feel confused, invite clarity to be present. If you feel resistance, pay attention to safety, quiet, comfort, or relaxation.

It honors both uniqueness and universality. If you lead others into a meditative state, remember that individuals are unique beings with their own set of beliefs that should not be undermined, but honored. The further we go into a meditative state, the more universal the experiences become, with room for each of us to have our own unique expression.

Let go of expectations of the end results. Sometimes we obsess over how we think things “should be” and miss living right now. A guided inner experience can provide the power to open up to new possibilities, if we present ourselves to the experience.

Feel and express gratitude. It is a joy to do an inner work, which usually prompts us to an ever-increasing gratitude. Gratitude is a powerful awareness from which to live and express yourself outwardly.

Live in the Consciousness of Loving Kindness. Sometimes when we go about our daily life, we forget the calm of a meditation. It is important to train ourselves to live this tranquility and joy.

Practice practice practice. It is important to practice until meditation is part of your lifestyle. If one approach feels good day after day, then you are trusting your own inner guidance if you switch from one technique to another.