A guide to unguided meditation
Meditation is an ancient practice that prevails across the globe in various traditions, religions and forms over thousands of years. The two most basic categories that all meditation practices fall into, are guided and unguided meditation. As the name suggests, guided meditations are led by a teacher or facilitator who takes you through the process and practice of meditation. The guidance can vary depending on teacher and tradition, but ultimately a guided meditation aims to aid you with your practice in a light hands on approach. As the title suggests, an unguided meditation practice is just that; no teacher or guide other than yourself. Both styles are, in our opinion, absolutely great - which one works for you is all down to preference.
We all know that unguided meditation can be intimidating. Even for the most experienced practitioners, it’s normal for the concept of being ‘alone’ with ones’ mind to be overwhelming sometimes. The reality, although still potentially challenging for many of us, (maybe even all of us at times) is that once you know what to focus on the practice becomes far less intimidating; hopefully becoming a corner stone in your wellness routine to support relaxation, stress management and overall health & wellness.
At Luna Wave we offer a free weekly space for unguided meditation with soft live piano. Every Thursday from 6:30-7am there is a space for you to come and sit with your thoughts, watch your breath and start your day with quiet contemplation. Whether you’re a seasoned practitioner or a newbie to meditation, we want you to make use of this time should you wish to.
Below we have put together 3 simple practices to try in your unguided meditation. You could use these interchangeably to figure out what suits you best, or stick with one as your practice of choice for an extended period of time. Whatever you decide, make sure you find a comfortable, safe & quiet space to sit or lie down. Get comfortable, take a few slower, longer breaths and give yourself the time to settle in.
Mindfulness Matters
Mindfulness meditation ultimately encourages us to, without judgement, just notice that which is present whether that be thoughts, breath or physical sensation, to name but a few things. In a simple mindfulness meditation, we can focus on the breath and watch it as it rises and falls. As we sit with that, it’s highly likely that (if we have a human brain) our focus will get tugged in many directions. “What’s for dinner? Why has the cat started mewing? I wonder if Gerry from 2 doors down actually wants me at his party or if he is just being’ nice.’” These are all very reasonable thoughts for a mind to have once we come to stillness, because guess what? The brain is an organ who’s literal function is to make sense of the world and that ‘sense’ is made via thoughts. Thinking is the function of the brain, just as digesting food is the function of the gut. So when you notice yourself having those thoughts, congratulations! This is an opportunity to practice mindfulness! Rather than berating ourselves for having a thought (or let’s be real, many many thoughts), during our meditation, we can instead aim to simply observe our thoughts and invite our focus to shift away from the thought and back to the breath. Some days you might repeat that process ad infinitum, in others you might be able to stay with the breath perfectly, that’s just the way it goes.
Give Mantra a go
Mantra, or affirmation meditation can be very useful, especially for those of us who have a specific goal we want to achieve like changed behaviour or feelings. Once you have settled into your seat, try repeating a sentence or a single word that is aligned with your intention. Maybe you’d like to feel more gratitude? Give “I am grateful” a go. Or perhaps you want to notice more Joy? Try “I am joyful” or maybe you just want to be a little more present day to day, give “I am here” a go. Your options are pretty much endless and we find that the simpler the phrase, the better. Whatever your affirmation or phrase, make it positive, fairly short & simple and in the present tense; as if it’s already happened. Whilst you repeat your intention in your mind, do your best to relax into the emotions that the words bring up for you, rather than pushing them away, the feelings are a valid part of the experience too.
In a world or pure Imagination
When we imagine situations, our brain cannot decipher between reality and the imagined one. That’s why when you start thinking about a stressful situation you find yourself getting worked up - the brain simply does not know the difference so signals all the physical, chemical reactions that would be in the ‘real’ situation. So why not use this truth to to trick your brain into a pleasant place instead. Imagine loved ones, one face after the next. Imagine them happy, healthy, succeeding in all their endeavours. Imagine yourself the same. Imagine yourself thanking people you never had the chance to or forgiving people you struggle with. Imagine situations that make you feel good or like difficulties are being resolved. Use your imagination to not only see these things in your mind’s eye, but also to feel into the emotions that arise alongside the images. Let that feeling engulf you and when your focus wanders, simply bring it back to the meditation - to whatever imaginary situation you’re committed to.
Stick which ever of these techniques is your preference. To really feel the benefits of your practice, aim to meditate a few times a week, maybe even every day if that suits you - you don’t have to sit in meditation a long time to feel the benefits either! Even 3 minutes will go a long way when practiced regularly. Remember - Meditation does not necessarily ‘get better’ every time you do it, think of it as a check in rather than a goal oriented task that you need to succeed at or have a steady upward trajectory with.
No two meditations will be the same. And just because some days are harder than others, doesn’t mean that the session was any less valuable. Likewise, if you have an amazing peaceful session know that the next won’t necessarily be the same. Your meditation practice, just like your Asana, will change and develop over time as it should, to support you in whatever way you need.