Pick one of the two methods. Silent meditation can be practiced in groups and alone; guided meditation is always offered in the context of a relationship, even if that relationship is with an app or online audio or video. It draws emotion as well as the reason to judge the options available and helps to make an informed decision. For example, in the 4-7-8 breath exercise you would breath in through the nose for a mental count of 4, hold the breath for 7 counts, and slowly exhale the breath through the mouth for a count of 8. Your email address will not be published. Doing these exercises every day helped me get over a really bad spell of depression.". As you continue to breathe deeply and slowly exhale, imagine that you start to sink slowly beneath the surface of the water. Listen with respect and patience. Listen to this "Still Lake" Guided Meditation to meet yourself 20 years from now, ask your questions and receive a gift! When you practice certain behaviors, patterns, and exercises, you unlock your ability to know things (without using your intellect). The wise mind uses the power of intuition to see the bigger picture and knows how to handle the state of distress, sadness, anxiety, even depression, by exactly knowing where those emotions come from. Sometimes we do not realize its existence because it gets obscured by negative thoughts and unpleasant emotions. I observe that this is the answer that I got and I am not judging that this is what came to me. Some people are naturally endowed with a soothing voice, others can practice by recording themselves first. Commentarial illumination on the Karaya Mett Sutta. For example, I had one client that imaged his Wise Mind as himself at the end of his life. The guided meditation techniques can help you observe your thoughts associated with anger. We use cookies in order to give you the best possible experience on our website. Try out the best position using your web camera or phone and the recording facility beforehand. Ensure your delivery gives your client enough time to digest and practice your instructions as they unfold without too much repetition or silence, as both can lead to drowsiness or restlessness depending on a clients temperament. Guided meditation is a great starting point for those new to meditation and a great way to refresh your practice if you are a seasoned meditator facing inner obstacles to meditation. Regardless of which approach you use, the goals of the first Wise Mind meditation is to enable you to find a way to feel safe, calm, and confident, while allowing you to be fully present in the moment and observe what is going on in your life without judgement. Accessing Your Wise Mind: Centered, Breathing (Unstructured). Maybe you feel like you are not happy with your job and don't know what career path you really want to take, and that has been making you feel uneasy. Our brain comprises of three parts . 4 Mindfulness Activities for Groups and Group Therapy. ", "Life changer! 9 Free Guided Meditation Scripts To Help You Practise Although this exercise is more advanced than the previous mindfulness exercises we did, as with every other skill, it can be learned with practice. Our fast-paced life does not allow us to make thoughtful decisions and as such most of our day to day are based on reactions, devoid of emotional balance and adequate wisdom. One of the primary belief or principle tenets of dialectical behavior therapy is the presence of a wise mind; a mind that is intuitive, lives in the moment, is less emotional, and always finds a balance between the emotional mind and the rational mind. Meditating on your breath stimulates the parasympathetic nervous system to create feelings of calm and wellbeing, according to Georg Alpers [University of Mannheim, Germany] in an article for Scientific American.

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