How I do self-guided meditations


Self-guided meditations has become my go-to for insight and comfort.

I use this process to help me through doubt, overwhelm, confusion, negativity and intuitive insight.

Here is how it looks for me…

  1. I start with a question, an issue or a feeling I want to release or understand better. Nothing too detailed just a general idea of why I am sitting down to do this session.

  2. I visualize releasing all the thoughts and feelings I know I’ve been holding. This changes from time to time, but sometimes I pick a favorite. For example, I picture each feeling like a heavy stone that drops into a deep pool of water. I feel it come off my body or out of my mind and see it disappear into the deep blue pool.

  3. I breathe in this relaxed state focusing on feeling free of all those burdens. I do this until my mind feels calmer and I am not flitting from thought to thought.

  4. I create a setting to be in while I breathe and relax, knowing this will be the setting a guide or image will come to me through. (I go with whatever pops in my head as I can change it if it doesn’t feel right) This can be lying under the night sky in cool grass. I might spend time on visualizing the details like the feel of the grass, the sound of the wind and so on.

  5. I then visualize someone or something greeting me. If I am using the messenger cards I have a general idea of who/what I am looking for but it generally never is a clear image of a face for me, more of a feeling or energy. I take time to feel or see their details, energy, clothing, and a face if I can.

  6. I wait and see what they do or say. Do they bring me some place else? Do they sit with me? I take time to allow whatever I start to see develop without question or control. ( I may have to keep going back into the visualization at this point if my mind is wandering and I’m unfocused)

  7. When I feel like they are waiting for me and done saying or showing what they came to do, I ask questions. Questions to get more clarity on what they said or did, questions that relate to my intention if I feel they went unanswered, or questions on other things I want to know.

  8. I get answers in the forms of images more often than words. It can be almost like a silent mini-movie that I have to interpret. I ask for gifts or symbols so that I can better understand.

  9. I tend to feel distracted or unfocused when it is time to be finished. It can also feel like the image is fading or the “person” is no longer interacting with me. Sometimes I just pop out of the visualization and can’t get settled back into it.

  10. I send gratitude to the “person” or creature I saw and focus on my heart center to feel a sense of love and peace. I focus on the image that made the biggest impact or that I can picture later to remind me of the session. It can be as simple as a star in the sky, or a detailed scene that helps me remember the message.

  11. I write it down. Not all the details but the parts that were strongest, had the greatest meaning for me or the parts I didn’t understand. I write a core message of what my take away from the experience might be.

This gets easier and more visually detailed as you practice your skills of visualization and trusting your images. When I try and determine what something should look like before hand it is never as deep or meaningful as when I go with whatever seems to pop into my head.

Think of this practice as a co-created meditation. It can feel like you are making it up as you go and you are in a sense, but you are also picking up on the images that your intuition, subconscious and soul want you to see. Trust it,. Develop it.

Jane BureshComment