Using Guided Meditation to Develop a Positive Mindset

Guided meditation is practicing meditation with the help of a guide. The guide can be a meditation teacher, a video, or a sound recording. Most guided meditations adhere to this general format: Your meditation guide will ask you to sit in a comfortable seated posture or lie down. You listen to your guide while they lead you through a series of relaxing visualizations. As you gradually become more still, anxiety starts to fades away and you are able to enjoy the present moment.

Keys for a Successful Meditation

  • Time Management – Setting aside time for your meditation is one of the most important aspects of this practice. If you do not make a conscious effort to setup a regular schedule to meditate, the chances that you will practice are very low. I recommend that you start with 5 minutes of mediation daily. 
  • Quiet Atmosphere – In order to gain the most benefit from your meditations, it is best to immerse yourself in a quiet atmosphere. It is easier to access that place of calmness within you when there are fewer distractions. Meditating in the same room will support your practice and create a space of tranquility for you.
  • Being Present – Once you have set aside time to meditate and placed yourself in a quiet location, allow yourself to be fully present in the moment. When you have completely surrendered to the NOW, you are giving yourself the gift to fully experience the benefits of meditation.
  • Focus Your Mind – Calm distracting thoughts by (1) counting your breath on the inhales and the exhales, (2) using a mantra which is one word or a set of words that you repeat to yourself silently or out loud, i.e. I am calm, or (3) imagining yourself placing the unwanted thoughts into a balloon and watching the balloon float away.

Tips for a Healthy Practice

  • Breathing

    If your mind starts to wander, come back to your breath. Be mindful of your breathing by noticing your breath flowing naturally in and out of your body. As you inhale, feel your abdomen rising. As you exhale, feel your abdomen gently go down.

  • Toning

    The art of toning involves repeating a word or set of words over and over again. This technique helps to strengthen your intention and integrate the vibration of the words into your energy field. If you would like to develop more compassion and empathy, an example of a mantra that you could use would be: I Am Kind.

  • Guided Visualization

    Sometimes it is easier to access a calm state by listening to the soothing voice of a guide leading you through a meditative experience. It could be a simple 5-minute centering exercise, or a more involved meditation where you are taken on a journey to explore an interesting place such as the forest or a tropical beach destination.



Authored by Susan Kapatoes, founder of Inspire Your Journey