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Guided Meditation for Beginners: Building a Daily Practice | Eye Opener Society · Eye Opener Society

• 0:02
  Hello, everyone. My name is Gary Dean and welcome to Eye Opener Society's Guided Meditation Series.
• 0:09
  I'm bringing you another episode and I just also wanted to bring your attention
• 0:14
  to the fact that I am going to continue my Guided Meditation Series.
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  However, I just want to let everybody know I'm not going to do it weekly.
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  And I just wanted to bring this up to you in case you're looking for it on Wednesday
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  night and it's not there.
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  The reason right now is the fact that we are focusing on our regular show every
• 0:35
  Monday As well as our church,
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  which we have our sermon every Thursday too as well So Lizzie and I have been doing a lot of recording,
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  And we also found too that when we have too many recordings out at the same time,
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  It kind of interferes, it gets a little too complex So this guided meditation
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  series I hold very dear to me So I wanted to kind of extend it a bit while cutting back.
• 1:01
  So if I cut back on the weekly episodes and do maybe two or three a month,
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  I can bring you a little bit longer guided meditation.
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  And that's exactly what this one is going to be. And this is going to be a little bit different.
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  I'm going to talk probably a lot more and then interrupt it with an actual meditation.
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  So, one, this whole thing, meditation must be practiced.
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  It is a practice. You do it once, twice, and you keep doing it over and over again.
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  This is why it's very important when I stress to people that how important it
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  is that we take aside a few minutes every day just to sit back, relax,
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  and have a moment for ourselves.
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  Because the more that we do that, the greater this becomes. Meditation is a practice.
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  If you're not doing it often, you're not going to get the full benefits that
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  you really should from it.
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  Now, most of the things we do is guide meditations, and hopefully they just
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  give you a time to relax and all.
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  But once you start doing this on your own without having to tune in to something
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  to guide you if you start practicing more on focused meditations and all.
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  And you're doing it every day and you become very consistent with it.
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  Like I said, and I'm going to repeat it over and over again.
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  First thing in the morning or just before you go to bed.
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  Two of the best times because you really can't say you don't have time then. Taking 10, 15 minutes.
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  And it's the best time because in the morning when you first wake up,
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  you want to get prepared for the day.
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  No better way to do that than meditation. Back up with some affirmations.
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  And then at night before you go to bed and you have all the stresses from the
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  day weighing on you, best time to do it.
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  Meditate and it'll get you into the whole mindset of sleep and your sleep should
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  become more and more sound.
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  Now, I'm not going to repeat all the things I've said in all of my other past
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  guided meditations, but we need to remember some of the basics.
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  You can meditate anytime, anyplace.
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  And again, that comes from practice. Meditation must be practiced.
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  You could be in the most stressful environment and you could still meditate.
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  But again, you've got to practice this. So I would like everyone to definitely,
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  Learn how to sit and relax And do that as often as you can And then meditate as much as you can.
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  Because if we're not Then this becomes just a game Something that you're doing
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  Much like scrolling on Facebook Or whatever the case may be Through your social
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  media It doesn't become an actual meditation,
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  And that's what we need to get um established we need to establish a pattern
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  we need to establish that consistency so then this way we can keep doing what
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  we need to do um over and over this way this meditation becomes,
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  consistent thing for you in your life so having said all of that let's take a second now when we.
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  Sit down get ready let's say i was not here and you didn't have my voice to
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  guide you or to motivate you, whatever the case may be to do it.
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  You need to do it on your own. And how do you do it on your own?
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  It becomes mind-blowing, right? You don't know how to sit quiet,
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  relax your mind, and just observe the thoughts and sit and get lost.
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  It's something we don't practice. And again, we practice.
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  It becomes consistent. And you learn to do this much more often.
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  So Pretend I'm not here But just sit, relax Get into a comfortable position Shake things off.
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  All this motion, and if you're watching me on video, you'll see, I make a lot of motions.
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  And what that's doing, it's like a clearing.
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  All of the nonsense, all the stuff that gets stuck on you all day long,
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  all the things you've been thinking about, these motions clear it out.
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  And if you visualize, you're just pushing all the negativity and all of the
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  nonsense away from you and just letting it go elsewhere.
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  That's a good way to start your meditation ground yourself
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  find something an object or something because if
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  you go into a really deep meditation you like to ground yourself this
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  way you could bring yourself back hold something in your hand i have a piece
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  of selenite right here selenite i guess it's called i don't know but hold on
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  to it and feel it and you know study it with your eyes closed,
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  feeling it in your hands.
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  Things like this helps to bring your concentration of focus inwards now.
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  Once you have that done, you sit and you start to relax.
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  You focus on your breathing. Don't worry about it being heavy.
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  Don't worry about it getting deep.
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  Just practice focusing on your breath.
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  And then silence everything.
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  Now I have in the background some nature sounds. I'll put them up a little bit. Focus on it.
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  Here, sounds, these are great ways to do this.
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  Find little recordings that you could use to play nature sounds.
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  And what you need to do is just immerse yourself in them.
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  Picture something completely different from your surroundings.
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  Picture someplace you would like to be.
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  And just focus and you're there you can picture yourself sitting in the forest
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  you can picture yourself walking,
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  these are very simple mind things by using background stuff you could use music
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  too as well if you like if it's something calming or whatever music that settles
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  you you could have that playing in the background if you focus on it and picture
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  yourself immersed in the sound,
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  You can then calm yourself and focus yourself.
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  The further away you drift, the further away you get in this meditation,
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  what I'd like for people to do is start to question things.
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  Why am I here? How big is the universe? I told you this before.
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  And this again gives your mind something to concentrate on
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  rather than all the other thoughts that are going on in your
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  head if those thoughts should creep in just acknowledge
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  it and then go right back to where you were think about
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  something deeply philosophical and question
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  it doesn't matter right answers wrong answers no answers it's
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  just you want to think about it this helps
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  you then to get deeper inside of yourself and it
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  gives you that chance to focus on things that
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  are very meaningful very cosmic and that helps you to start understanding yourself
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  the way you think your ideas your perspectives your theologies whatever the
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  case may be that's another way to get yourself into a state of focus to do a meditation patient.
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  And just relax.
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  Sometimes, too, hearing your own voice, talking quietly,
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  telling yourself, things are quiet, I'm safe, I'm in a good place, I am happy,
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  things are going well for me.
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  If you speak that out loud It's an affirmation And it gets you thinking And
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  again your voice And you're starting to think about what you're saying And that
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  keeps your mind clear And focused only on the things that you're talking about,
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  The other thing you can do, another good trick, again, if I was not here talking
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  you through this and you needed to do it on your own, picture calmness like
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  a wave or like even light.
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  And it's hitting your body and your body absorbing it and you're feeling that
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  calmness entering your body.
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  Just visualize it going through you.
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  Visualize all that calm wave of those calm lights filling your body up.
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  This is what most of my past guided meditations focused on.
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  And we'd done them and we were able to go through a guided meditation with them.
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  But again, if you're not there, because waiting every Wednesday night for me,
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  I'm not going to do much for you, okay?
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  You got to do it every single day. Meditation must be practiced. Every day, 10 minutes.
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  If you really get good with it, morning, 10 minutes at night,
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  you just now meditate a full 20 minutes for the day.
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  Fill in any little gaps at any point of the day.
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  Take a minute here, two minutes there, six minutes here, another 15 minutes there.
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  Whenever you've got that moment to quiet, quiet your mind.
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  And you do that by focusing, that's all. or talking or just envisioning something
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  or playing music or playing sounds.
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  Everybody's got a cell phone. Start using the cell phones for something decent.
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  Download these meditation apps that they have. Download the nature sounds.
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  Play them whenever you've got that moment where you want to actually meditate
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  and focus and concentrate and hear the quiet that actually is in your mind.
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  It may be lost inside of those spaces in between.
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  That's where you need to look.
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  Find them.
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  Keep yourself motivated to meditate and practice, practice, practice.
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  Do it more, more, and more.
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  Nothing is going to work unless you do it often. Concentrate. Find ways to do it.
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  Find different meditation techniques. Find different meditation teachers.
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  Whatever is going to work for you, once you find something that works brilliantly
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  for you, even if it's mine, that's great. If it's not, that's beautiful too.
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  But focus on that. Find that one that works so well for you,
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  and then develop on it. Develop your own techniques.
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  Eventually, you get to the point where at any time, any place,
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  you could go right into a meditative state and you could go someplace else,
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  someplace far beyond our imaginations can even think of.
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  It does happen. Like I said, I've been doing this now 25 years. That's practice.
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  25 plus years of just every now and then taking a couple moments to sit and
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  relax and concentrate on myself. Start to heal your mind You can start healing
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  your body Envision these things when you meditate.
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  Keep envisioning All the benefits of meditation Whatever you think you want
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  to achieve During a meditation session That is what you should be thinking of,
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  Let it fill your mind Let it take over And envision it actually happening Picture
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  it, everything thoughts, the smells, the sounds, whatever the case may be.
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  Believe it hard enough during your meditation and it actually works.
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  And then you'll start seeing how much power meditation actually has.
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  I hope this helped you a little bit. And again, we'll start going back to some
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  more guided meditations,
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  but I just wanted to definitely let everybody know that I'll
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  be cutting back just a little bit um so like i said probably two
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  episodes a month maybe more depending if
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  i got the time between all the other recordings that we're working on and we'll
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  be working on some other things too to get some more meditations out to you
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  in different ways um that's all to come but for right now keep practicing meditation
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  must be practiced let that become a mantra and keep doing it.
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  I wish you all the best, and I hope to see you again really soon.
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  Keep looking out for more of these episodes as I start recording them.
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  But in the meantime, I wish you all of the best, and I hope you have a wonderful, wonderful time.