This powerful guided visual meditation will help you to learn to speak to yourself in a much more positive way, building yourself up and growing your self belief. It will help and allow you to achieve anything that you want to do by visualizing exactly what you want to accomplish and thus enabling the actions needed for your goals and dreams, to manifest in your life.

REMEMBER though, the power of mindfulness and meditation needs to be practiced constantly in order to obtain their full benefits and effects, so try to do one of these meditations, or other guided meditations (or even meditate yourself when you are comfortable enough to do so) a few times a week at least.

In order to really release these negative emotions from our subconscious you need to meditate constantly, even if it’s only a few minutes a day, otherwise we end up with only a temporary solution, where we feel at peace only when we meditate that once in a while. The goal is to be at peace always and through any situation no matter how tough, and this is achieved through constant mindfulness practice and meditation

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1. Helps You Keep Boundaries

One of the first benefits of meditation for your fitness health is that it can help you keep boundaries with yourself in your fitness journey so you do not over or underdo it. When you are aware of your body, you will know when you are in so much pain that you cannot take it anymore. When you realize the amount of pain and exhaustion you are experiencing, you will know when it is time to stop your workout.

There is a difference between going outside of your comfort zone and overexerting yourself to the point that there are outcomes that are detrimental to your health.

2. Keeps You Motivated

As mentioned above, meditation can help keep you motivated to do your workout every day. You may experience negative thought patterns on motivation and you may even try to justify it with some excuse as to why you cannot work out. When you meditate on a regular basis, however, it can become easier to ignore these harmful thoughts so that you can stick with your routine and make yourself proud. You can even learn how to turn these negative thoughts into more positive ones when you learn more about meditation and as your experience with it progresses.

3. Your Mindset towards diet can change

When you are following a fitness routine for your health, you are likely following a diet plan of some form too. Meditation can help you in making a healthier diet or at least in knowing how to truly eat everything in moderation. When you eat food, you can meditate to notice how full you are after every bite and to determine the differences in tastes that are found between junk food and healthy food. This can even help to keep your cravings at bay for the junk and unhealthy food that you do not want to consume.

4. You Start to Appreciate Your Body

When you meditate and really focus on what you are doing, you will start to notice what your body goes through to move. You will notice the way your breathing changes, the way your muscles all work together, and even how your weight shifts to keep you balanced.

This will help you to appreciate your body a lot more for all that it does for you to keep yourself healthy. If you have a certain self-hatred towards your body, meditating can really help you realize how powerful and amazing it truly is.

5. Alleviates Stress

One of the reasons that you may give why you are unable to make healthy choices in a day is due to the stress that you are experiencing. Meditation can help to alleviate your stress so that you can focus on the present moment and can calm your mind down. Again, this can help you to even know that there is a little moment in your day that you can use to make healthy choices. Use the five minutes you have at the bus stop, for instance, to do some squats while you are waiting, or take some time during your work break to do some office exercises.

The power of meditation

Meditation is a powerful tool to use on your personal health and fitness journey. It can help you to stay motivated and to always make healthier choices. Meditation can help keep you calm as well as to manage stress and stressful situations.

Author bio

McKenzie is your typical Midwestern gal. When she is not writing or reading, she can be found training for her next half-marathon, baking something sweet, playing her guitar, or cuddled up with her golden retriever, Cooper. She loves watching football, fall weather, and long road trips.  

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This is something we all need to watch and learn. Just as Dandapani says in the video below, since our young school days we are always told to focus, and to concentrate on something but we are never taught HOW to focus and not get distracted.

Many people hear about meditation and think it will help them to focus or to be calmer and not so distracted. While it will do all those things we still need to understand how to apply the focus on the meditation itself. If we don’t, the result is that when we start to meditate we find ourselves constantly distracted or even rushing through the meditation because we have our ‘to do’ lists running in our mind all the time and want to get to it asap.

What we need to do is to rather focus on focusing. It is just like any other habit process, if you want to form a good habit, start small and be conscious about it all the time. So what this means is to ensure that whatever task you are doing, apply your entire focus on it. It will be tough at first, but the more you do it, the better you will become at it until it is second nature. For example, if you are sweeping the floor of a room, focus on doing just that and completing it, rather than sweeping for two minutes then checking your phone, then stirring the pot, then sweeping some more and then making a phone call. Make sense?

Photos by:

• Chase Clark 
• Cédric Klei
• Masaaki Komori on Unsplash

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For more Visual Guided Meditation videos check out Guided Visually.

https://www.youtube.com/watch?v=LkoOCw_tp1I

What Meditation really is:

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Watkins debunks the 5 most common myths and shows you how you can benefit from very simple mediation in just 10 minutes a day.

Light Watkins is one of the world’s leading experts in meditation and creator of The Inner Gym book series. He has taught meditation in several countries, festivals, corporations, community centers and schools. His diverse list of clients include everyone from Oscar-nominated actors to stand-up comedians, dentists and lawyers.

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Many people hear about meditation and often are unsure of how to start with it. A lot of times people can be sceptical as they think it’s something which goes deep into your mind and can possibly alter your sub conscious in some way which they are afraid of.

Meditation simply put, is defined as:

“to spend time in quiet thought for religious purposes or relaxation.”

Or in a little more detail:

“To think deeply or focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation.”

In essence meditation is a means to focus and calm ones mind, which is especially useful and helpful in todays society where we have information and tasks thrown at us from all angles allowing little time for ourselves. It is not something to be feared but rather something to be embraced and can be a powerful tool in relieving stress and allowing us to regain control of our minds and lives.

As humans we like to take something simple and complicate it which can happen with meditation when it really does not have to be complex.

Here are a few tips and ways to get started with it in the hopes of clearing up any confusion about the practice:

1. Keep it short

You don’t have to sit for hours and hours meditating, you can simply start off with 10 minutes a day in the morning or evening. It will most likely be quite difficult to start off with say an hour initially anyway, and you will really struggle with focusing. So start small, get used to it and then slowly increase the period over time. You can even then do 2 sessions of ten minutes each day.

2. Schedule it in and prioritise it

Try to schedule it at the same time everyday so you don’t miss it. Make it a part of your day or you may just let it slide and not get to it.

3. Keep it consistent

Try to do the same amount of time every day and if you plan to increase, increase at a constant pace over time rather than sporadically.

4. Sit comfortably for you

You don’t have to sit on the ground with your legs crossed with your hands on your knees; you most certainly can, but you can just as well sit up right in a good chair with your feet flat on the ground and your hands in your lap. Or even lying down in bed with your hands by your side before going to sleep.

5. Silence is golden, but so is calming music

You can do it in complete silence or play some instrumental meditation music which can help put your mind at ease and produce a calming effect. There are so many available, just choose one which you like and which relaxes you.

You can download some deep zen mediation music here.

6. Get a bit of help

Most people struggle to focus on their own, so a very good way to get into it is to play a meditation with someone leading it. Where they talk you through it and explain what to focus on and when. You are more likely to zone in and focus on what he/she is saying rather than trying to focus on your own thoughts for the full duration of it.

7. Try not to ‘clear’ your mind

We’re human and our brain always wants to think of all sorts of things, so rather try not to ‘clear’ your mind and think of ‘nothing,’ as is the common perception of meditating, but rather see all those thoughts passing by and you are just watching them go by as opposed to diving into one specific thought.

8. Focus on your breathing

Focus on your breathing. Your breaths are the one thing that will help you to be calm and focus. Even if you have all sorts of other thoughts in your mind try to focus on your breathing and feel the how the air goes into your chest and then out. Feel that filling and exhaling sensation.

Occasionally count your breaths, 1 in and out, 2 in and out, up to ten. Then start back at one. You can do this a few times.

For some this is better than just counting endlessly upwards as it can then become routine and you lose the focus.

• An extra tip is to practice a stretching routine or even a yoga sequence which will force you to focus on your breathing throughout the routine. For it, all you need is good, comfortable yoga mat and if you are unfamiliar with yoga or yoga poses, there are plenty of books available or even easier just search on YouTube, KinoYoga or YogaByCandace are favourites.

9. Choose a mantra

Sometimes choosing a mantra and repeating this over and over is good to train your mind into believing something and focusing your energy on something positive. For instance saying, “I am worthy of”… success for example.

10. Be calm and mindfully aware

When you finish don’t get up and jump into the next thing you have to do immediately. Sit for one a 2 minutes with your eyes open and just appreciate what you have and be grateful for where you are and what you have.

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