Guided Meditation
Guided meditation involves listening to someone. In this case, it is you, the exercise instructor. The eyes are typically closed or can be relaxed and not focused on anything specific. Guided meditation is about connecting with yourself, calming the nervous system and focusing on the moment. Focus can be drawn to the breath, what you can hear around you or even an area of the body.
As an instructor, you will help relax participants into a meditative state and then guide them through the meditation. In the situation of chronic pain, guided meditation helps take the mind off the pain and refocuses it, supporting and replacing unhelpful thoughts and actions with healthy ones. This practice can improve participants’ activities of daily living and functioning because they can take these practices and use them throughout the day.
Put it into Practice
During the Relaxation segment of class, encourage participants to find a comfortable position, seated in a supportive chair. Once they find some stillness, invite them to close their eyes if they feel comfortable, or keep a gentle eye gaze towards the floor. The following are a few guided meditation suggestions:
- There are many types of guided meditations. Practice different variations and find your favorite.
- Even during a guided meditation, it is ok to plan moments when you are not speaking, and space is created to appreciate the silence.
- Share mantras like those found in a Loving Kindness meditation. Ask participants to repeat phrases to themselves like, “May I be well,” “May I be healthy,” “May I be at peace.” Then ask participants to think of someone they want to share these feelings with – a friend, partner, relative, etc. Guide participants to repeat phrases to themselves like, “May you be well,” “May you be healthy,” “May you be at peace.”
- Share a poem or inspirational reading focused on gratitude, self-love, new beginnings, etc.
Focus on Gratitude
Guided meditation can include a focus on gratitude. As described in our Stress Management Education Series, studies indicate that gratitude has a positive impact on both mental and physical health, thereby benefiting those with chronic conditions. A study at the University of California-San Diego found individuals with asymptomatic heart failure who practiced high levels of gratitude had less depression and anxiety, and experienced improved sleep compared to those who did not (Riegner, G., Posey, G., Oliva, V., Jung, Y., Mobley, W., & Zeidan, F., 2022).
We can conclude that if individuals with chronic conditions practice gratitude and adhere to healthy lifestyle habits, it will benefit their well-being. It may also make living life with a chronic condition more bearable and provide a shift in perspective that can alleviate some of the stress we experience on a day-to-day basis.
Put it into Practice
During the Relaxation segment of class, encourage participants to find a comfortable position, seated in a supportive chair. Once they find some stillness, invite them to close their eyes if they feel comfortable, or keep a gentle eye gaze toward the floor. The following are a few guided meditation suggestions, focused on gratitude:
- Encourage participants to think of something for which they are grateful. This could be a friend, a place, a feeling or maybe even a favorite book or song.
- Ask them how thinking about these things makes them feel – joyful, happy, content.
- Have participants notice their breathing. Has it become easier and more relaxed?
- Guide participants to notice how their body feels. Maybe their shoulders have softened, or a smile has come across their face.
- Remind participants to pause and reflect on the things that are important to them, big and small, is an easy tool to encourage gratitude.