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Published on April 16, 2021

Guided Meditation For Increased Energy: How And Why It Works

Guided Meditation For Increased Energy: How And Why It Works
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Are daily stressors draining your vital energy levels? Do you know deep down that meditation could help you out, but on some level, you repeatedly tell yourself that you don’t have the time or know-how to meditate? If so, you could do with some help, and you’re going to get to know all about guided meditation for energy to sort you out.

By the end of this article, you will have the tools in your possession to get started and know all about the amazing benefits to start feeling like your best self.

Your Life Is Energy

If you didn’t know it already, everything in the universe around you is energy. Everything you are perceiving, feeling, touching, or tasting right now are all vibrations of energy at its core.

Life energy—or Prana as it is also referred to in yogic philosophy—is flowing through you at all times, keeping you alive. When this energy is in tune, it aligns your body, mind, and soul to work in harmony.

Unfortunately, growing up, most people aren’t taught or shown how to efficiently align these three elements. This can lead to energy leaks in your state of being.

Your daily stream of unconscious thoughts, for example, is one element that uses up a vital part of life’s crucial energy flowing through you. How much energy you deplete then really depends on what you’re thinking about most of the day.

Say you’re thinking positive thoughts. You won’t be very likely to want to resist such pleasantness. Your energy levels, therefore, would most likely stay well connected to the source of life supplying you.

Having said that, given the human mind’s negative bias and your natural tendency to avoid pain, most of what you think unconsciously will automatically be distorted towards negative thoughts, negative emotions, and stress. These negative states will cause you to resist the life energy flowing through you causing you to feel depleted.

Just like a dam, every time you engage and persist in negativity and negative emotions, you’re building on and strengthening the barrier blocking your life force from flowing freely. In fact, every time you engage in an anger burst, it can deplete your immune system for up to 5 hours.[1]

Many stress-related health issues nowadays often arise because of depleted and blocked energy levels and uncontrolled thought processes. Luckily, guided meditation can be a powerful tool to reverse all of that and even empower you towards significant lifestyle changes.

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What You Stand to Gain

Guided meditation for energy isn’t complicated to define. It’s the process of instilling a state of deep peace within yourself, all the while training your attention and awareness. This is generally done by following the guidance of a trained practitioner.

Just like any new appliance you purchase, you’re most likely going to have to glance at the instructions manual to get it running. Well, the same can apply to meditation.

Meditation isn’t at all a complex practice. However, if you’ve never tried it out before, a guide can help get you started by directing your stream of thoughts and focus. The guide will act as your instructions manual to help accustom you to your new meditation practice.

Guided meditation for energy has many outstanding benefits to your mental and physical well-being. In fact, adopting a regular guided meditation practice can give you the following benefits:

1. Still Your Mind

When was the last time you counted zero thoughts floating through your head? Wouldn’t it be great to reach such a point and enjoy moments of peace, deep relaxation, and silence regularly after a guided meditation session?

2. Sharper Focus and Cognitive Abilities

As you become more conscious, you’ll notice increased capabilities within yourself to act more often, rather than react to the circumstances in your life. This will also allow you to focus more on the solutions rather than on the problems in your environment.

3. Reduce Feelings of Anxiety and Depression

Given most anxious and depressive feelings arise out of cognitive distortions, a regular guided meditation practice for energy can help you get acquainted with your higher self—your soul.

From this place of consciousness, you will find it easier to sit peacefully above your thoughts, untouched by whatever commotion is going on down under. Through conscious awareness, you’ll also find it easier to reflect and rationalize on any limiting beliefs.

4. Lowers Your Heart Rate and Blood Pressure

As you relax your body and focus on deep relaxing breaths, you are activating the parasympathetic nervous system in your body. As you do so, this allows your heart rate to decrease and your blood pressure to drop as your blood vessels begin to open up.

5. Help Heal Health Issues

Yes, when given the chance, your body does have the ability to heal itself in certain circumstances. Life energy is also healing energy when you allow it to flow freely undisturbed throughout your being.[2]

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Guided meditation for energy allows your bodily processes to conserve and generate more energy for healing than they otherwise would be able to in a stressed-out and depleted state.

6. Help Create and Influence Your Desired Future

That’s right, the thoughts you are focusing on every day are highly influencing your reality. Remember that everything around you is energy and is also created out of energy! Therefore, your thoughts are nothing more than a frequency of energy!

Guided meditation will often require you to use positive mental imagery for visualization. As you become increasingly capable of visualizing and feeling positive emotions in the process, the emotional frequency vibrations you will begin to emit from within yourself will become much stronger. This higher energy frequency can then influence and attract more positive future circumstances in your life.

You can check out the Law of Attraction if you’re interested in knowing more on how to start visualizing actual life goals you wish to manifest in your own life.[3]

7. Improve Sleep Quality

Guided meditation for energy looks to hack into your deeper brain waves to instill a state of deep relaxation within you. The more relaxed you feel and the stiller your mind, then the easier you’ll find it to fall and remain asleep.

Even better, as your practice becomes a regular habit, you’ll notice you actually won’t need all that much sleep to wake up feeling refreshed and ready to take on a new day—simply because as you live more from a state of ease, your body will need less rest to conserve its energy and operate efficiently.

8. Cultivate Gratitude and Compassion

Love, gratitude, and compassion for yourself are often hard to come by in today’s ego-driven and chaotic world. A regular guided meditation practice can help grow these positive emotions towards yourself and others. As you begin to transcend your ego, you won’t want to turn back once you’ve experienced a taster of selflessness and all the bundle of positive emotions it comes with.

9. Foster Spiritual Growth

All the above benefits are great, though this one is by far the most valuable. It doesn’t matter if you’re religious or not, spirituality is all about connecting to the creating source of life—be it God, spirit, universe, energy, or whatever you believe created all the magnificence around us. Regular guided meditation sessions will deepen your connection with your spiritual self and can help make you feel more connected to the people and world around you.

In yogic philosophy, meditation is one of the tools of self-discovery to connect Atman with Brahman. This refers to the process of connecting an Individual soul with the eternal consciousness of the universe.

Through regular guided meditation, you can transcend the ego and come to realize that you and everything around you is one and connected! No words can best describe this realization. It really is an experience you must feel for yourself.

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The Guided Meditation Process

You might be wondering, what’s the guided meditation process like?

Well, guided meditation is often the required stepping stone you’ll take before you feel comfortable progressing towards unguided meditation. If you never wish to progress to unguided meditation, that’s absolutely fine, too. You can still perfectly achieve most—if not all—of the above benefits with the help of a guide.

First off make yourself comfortable and follow these steps:

1. Pick a Guided Meditation of Your Choice

Nowadays, there are many helpful guided meditations over the internet or through mobile applications. Many of these apps or websites offer you focused meditations on many specific objectives you’re after.

For example, if you’re suffering from stress or insomnia, you will find ample guided meditations of varying length durations to pick from on those specific subjects. You can check out YouTube or any meditation apps such as Headspace to get yourself started.

Now, it’s important that you choose a guide with a soothing and comfortable voice. After all, that voice will be the one guiding you to the deepest relaxation experience within yourself, and you want to ensure their voice makes you feel good.

2. Find a Comfortable Seated Position and Close Your Eyes

To meditate, you don’t necessarily have to sit cross-legged or chant any mantras. Simply, find yourself in a comfortable armchair or seated position, ensuring your back is upright.

Next, close your eyes and try placing your attention on your breath. Follow your breath in and out to begin grounding yourself in the present moment. After a few deep breaths, begin your guided meditation.

3. Focus on the Voice Guiding You and Attentively Follow Its Instructions

Your objective is to mindfully let your thoughts and emotions come and go without giving in to the urge to react to them. This is a challenging task to maintain even for many established meditators, let alone for beginners.

That’s where guided meditation comes in handy. The guide in the meditation will act as a positive distraction for you to place your focus and attention on. The process is often carried out through visualization instructions, all the while helping you anchor your focus on the rhythm of your breath.

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4. Go in With an Open Mind and Fully Surrender

You may come to realize that many guided meditation stories will often narrate fantasy stories not based on reality. That’s absolutely fine! Go with the flow. Your job is not to judge what does or doesn’t make sense in any narration. Your job is to fully surrender to the voice guiding you, and let it take you to the undiscovered parts of your mind and imagination.

Don’t worry about a thing, most guides are trained practitioners and know exactly what they’re doing to help you out.

5. Don’t Rush Back to Your Senses

Guided meditations for energy can take you into deep states of relaxation and imagination. You may feel detached from your bodily sensations in the process, and that’s a great thing to feel. Once your guide brings you back to your body, make sure to take a couple of moments to yourself before getting back to reality.

Takeaway

Once you experience the deeper dimensions of your consciousness and higher energy levels, you’ll find it hard to want to go back and remain in a depleted state of stress. So, why not treat yourself to the positive experiences of guided meditation for energy daily?

Just 15 minutes a day of guided meditation is more than enough to unlock all the amazing benefits listed above. The best times to schedule your new habit would be first thing in the morning upon awakening or right before bedtime.

Like most self-development tools, guided meditation is a lifelong process, so do not expect to notice all of the benefits at once. However, with patience and persistence in your practice, your life journey will take on a new positive direction and you won’t want to look back.

So, how about you get started right now?

More About Guided Meditation

Featured photo credit: Erik Brolin via unsplash.com

Reference

More by this author

Mathieu Ganado

FitYoga Instructor, Blogger and Wellness Business Owner

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Published on July 15, 2021

Shift Work Disorder: 17 Ways to Manage it Better

Shift Work Disorder: 17 Ways to Manage it Better
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Are you having trouble sleeping? Or do you feel like you can barely stay awake when you need to? Are you left tired and irritable, lacking the joy and motivation that life once brought? If these complaints are tied to your long or rotating work schedule, you may be suffering from shift work disorder—a common ailment among professions with schedules outside the typical 9 am to 6 pm range.[1]

Why does it matter? Let’s be honest—being tired stinks. It feels terrible and leaves you vulnerable to many health risks that well-rested people aren’t as susceptible to. Not only that, but it can also wreak havoc on your relationships and quality of life.

The good news is that there are plenty of ways to help manage this, and you can start trying them out today! Some of the solutions may not be what you expect. For instance, you might have linked improved sleep to exercise, but did you know that being compassionate with yourself can also have an impact?

Who Are Affected by Shift Work Disorder?

Twenty-five million people are shift workers in the country, so you are far from alone if you are struggling with this. Shift work disorder is a condition frequently affecting anyone who works a job where their schedule is outside standard business hours. Nurses, police officers, firefighters, and factory workers are common examples of professions with schedules that rotate around the clock.

Rotating shifts naturally leads to a change in one’s schedule, including sleep. As your sleep schedule becomes more chaotic, your body is unable to adjust and regulate itself and can result in having difficulty falling or staying asleep. This inevitably leads to less sleep, which is where some big problems can arise.

What Are the Symptoms?

Sleep is one of the most important (and underrated) aspects of our lives. Enough sleep and good quality sleep are critical to our emotional, mental, and physical health.

Insufficient sleep can lead to a significantly increased risk of physical health problems, such as cancer, cardiovascular disease, and gastrointestinal disorders. Mentally, being tired contributes to having scattered concentration, difficulty processing information, and being more likely to make mistakes or have an accident. Emotionally, the fallout of being chronically exhausted is linked to poor emotional regulation including being irritated more quickly, as well as an increased likelihood of developing anxiety and depression.[2]

Any of this sound familiar? If so, keep reading for some scientifically-based tips to help you manage your sleep better and get your life back.

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17 Ways to Manage Shift Work Disorder Better

Quality sleep, or the lack thereof, impacts us physically, mentally, and emotionally. The most impactful plan of attack against shift work disorder and to regain quality sleep must also reflect that.

I suggest reading through all of the tips and formulating a plan based on what you think will work for you. Start by trying out one thing and build from there as you are able. Remember to construct a plan that addresses your physical, mental, and emotional health.

Let’s start in the most obvious place first:

Your Job

1. Make Your Schedule the Best It Can Be

Randomly rotating shifts has been found to have the worst impact on our health.[3] If you have to rotate your schedule, request to rotate shifts in a clockwise fashion.

For example: work the day shift, rotate to the nights, then to the early morning shift, then start back on the day shift. Sounds silly? It’s not. Studies show that our bodies more easily adjust to changes in schedule when completed in a clockwise manner.[4] This is because of something called our circadian rhythm—24-hour cycles that are part of the body’s internal clock that carry out essential functions. The most commonly known of these is sleep. It has been discovered that our circadian rhythm adjusts forward more easily than it does backward.

2. Speak to Your Manager About Keeping Your Workplace Bright

Special lights have been designed to assist with circadian rhythm. It turns out that absorbing bright light that is most similar to sunlight can positively impact regulating our circadian rhythm.[5]

3. Avoid a Long Commute to and From Work

Having a long drive home after working a rotating shift is statistically not in your best interest. It’s been shown that fatigued/sleepy employees are 70% more likely to have a workplace accident and 33% more likely to be involved in a traffic accident.[6]

To avoid putting yourself at risk by driving when you’re not at your best, catch a nap before leaving work, pull over to sleep, or stay at a friend’s house nearby.

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4. Speak to Your Manager About Your Concerns

Many companies that operate around the clock are willing and able to make accommodations to those working alternative shifts. Whether it’s helping you find a schedule that works best for you or connecting you with other programs designed to support your well-being, being in good communication with your employer is to everyone’s benefit.

Sleep Attitudes and Environment

5. Change Your Perspective and Start Prioritizing Sleep

Here’s the deal: despite some pretty well-known dangerous effects of not getting enough sleep, somewhere along the line, our society began to think of sleep as a luxury. Some even consider it a badge of honor to “power through” without much (or any) sleep. People have been made to feel embarrassed or lazy if they get the recommended amount of sleep each night.

Here’s the bottom line: sleep is not a luxury.

Let me repeat that—sleep is not a luxury, and getting a consistent and healthy amount does not make you a slacker. Sleep is actually when our body does a lot of repair work on itself—blood vessels, muscles, and other organs. Sleep also boosts our immunity.

If we could help people feel as proud about sleeping as we do about them working out regularly or sticking to a healthy diet, people might be a lot healthier.

6. Make Your Sleep Space as Conducive to Rest as Possible

This means tweaking your environment so it’s as enticing as possible for your body to go to sleep. Keep the room dark using blackout blinds, reduce the temperature (our body rests best when slightly cool), limit interruptions (phone calls, visitors, noise), and remove electronic devices.[7]

Set yourself up for success by supporting yourself through your surroundings. If you wanted to lose weight, you wouldn’t frequently surround yourself with cookies, cake, and ice cream, right? Same idea here.

Personal Habits and Choices

7. Stick to a Regular Sleep Schedule as Closely as Possible—on Workdays and Days Off

This is obviously difficult when your schedule changes on the regular, but the more consistent you can keep your bedtime, the easier time your body has getting to sleep and staying that way.[8]

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8. Allow Yourself Time to Catch Up on Sleep

Having enough days off to rest and recuperate is an important aspect of protecting your health. You wouldn’t expect to be able to drive across the country on one tank of gas, right? Filling your own personal gas tank is just as important.

9. Take Naps, but Don’t Overdo It

It’s recommended by the Cleveland Clinic to take a 90-minute nap just before starting your shift and then a 30-minute nap during your “lunch break” at work.[9] Again, this is all about keeping some gas in your tank and not allowing yourself to get to the point where you are running on fumes. Short naps will help you stay refreshed and alert on the job.

10. Limit Caffeine to the Start of Your Shift

Most of us love a good hit of caffeine, especially when we are tired. But overdoing it or having caffeine too late in your shift can negatively impact your ability to get to sleep when you finally have the time to do so. Moderate your intake to help yourself get some quality sleep.

11. Avoid Alcohol Before Bed

Unwinding after work with a drink can be tempting. It can make you drowsy, which many people mistakenly believe will help them get better sleep. Unfortunately, alcohol will actually keep you awake (or wake you up later). This obviously impairs your ability to get the quality of sleep you are looking for.

12. Don’t Smoke

Much like alcohol, people turn to nicotine to “calm their nerves” or help them relax. Also, like alcohol, nicotine has been shown to disrupt sleep.[10] Cut back or cut this habit out as able.

13. Eat Well and Eat Smart

Choose convenient nutritious meals and snacks. Nutritious food is the foundation from which our body creates the needed chemicals for quality sleep. Foods high in saturated fat and sugar have been shown to have the worst impact on sleep.[11]

Also, timing is everything as they say. Eating too much or not enough before your shift can cause you to feel tired.

14. Get Regular Exercise

According to numerous studies, exercise can be as effective in treating sleep disorders as prescription medication.[12] Yes, you read that correctly—regular exercise is the bomb!

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This one can be tricky to convince people to do, especially if they are already tired and short on time. If you don’t have the time to hit the gym, take a brisk walk, dance around your living room to your favorite song, or mow your lawn. Despite feeling tired, getting up off the couch and moving around (moderate to vigorous exercise) is best for reducing the time it takes to get to sleep and improving the quality of sleep.

Mental and Emotional

15. Establish Consistent Practices That Help You Relax Before Bed

This can include yoga, deep breathing, a warm bath, progressive muscle relaxation, guided imagery, meditation, and hypnosis. These are designed to reduce physical tension and quiet your mind from thoughts that are keeping you awake. There are lots of great apps and free videos that can help you with this.

16. Cognitive Behavioral Therapy

Cognitive Behavioral Therapy, or CBT as it’s known, works by helping you to identify thoughts and behaviors that make sleep worse and then developing new habits consisting of thoughts and behaviors that promote sleep. There are psychologists and life coaches who are specially certified in CBT that can help you with this.

17. Show Yourself Some Compassion

Sounds silly? Well, it’s not. A seven-year study conducted at the University of Mannheim concluded that the daily practice of self-compassion positively impacted people’s quality of sleep.[13]

The concept of showing ourselves compassion is foreign (and uncomfortable) to many of us. Try going easy on yourself for being grumpy, and give yourself some credit for the efforts you are making in tough circumstances. What would you say to your best friend if they were struggling with the same situation? I routinely ask my clients this question as it’s sometimes easier to be compassionate to others than ourselves. This tip might take some practice, but the effort could result in a better night’s sleep.

Final Thoughts

Okay, there you have it—17 different ways you can help yourself manage shift work disorder, feel more rested, more like yourself, and enjoy life again. To get started with your plan, pick out a few tips that you can implement today, but remember to choose a well-rounded approach—addressing the physical, mental and emotional.

Be patient with yourself. It takes time to build new habits. And show yourself some compassion and kindness—you might just be able to sleep better when you do.

Featured photo credit: Yuris Alhumaydy via unsplash.com

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Reference

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