Meditation Guidance: Leading A Calm Session

Guiding a meditation session is a valuable skill that can unlock many professional doors in the personal development industry. It involves reconnecting participants to their inner selves and helping them achieve a sense of calm and presence. When guiding a meditation session, it is important to create a safe and comfortable space for participants, both physically and psychologically, and to be mindful of their varying needs and experiences. The guide should also be familiar with the meditation they are leading and know what makes it work for them. While there is no one-size-fits-all approach to guiding meditation, there are some best practices to follow, such as starting with a topic and discussion, using progressive relaxation techniques, engaging the imagination, and maximizing silence for self-reflection.

Start with a topic and discussion

Starting a meditation class with a topic and discussion is critical. This sets the tone, expectations, and focus for the experience. It is a good idea to begin with a brief discussion around a relevant quote or story that has a lesson to be learned. This helps to grab the class's attention and bridge the gap between their previous activity and the coming meditation experience.

For example, you could say: "I've found a very simple way to relax and find a place of calmness inside. I think you might like it." Or, "There's a way to unhook yourself from your mind and from your moods; it can even help when you're in pain. I've tried it – would you like to give it a go?".

The discussion can be used to set a desired outcome, intention, or line of inquiry for your meditation class. Experiences that have a focus are typically more effective and insightful. Think about how you can use your discussion to lead a meditation session with a purpose.

It is important to be clear with your instructions. However, avoid overexplaining, as you want the meditation itself, not necessarily your directions, to inform the practice experience. Instructions tell the participants what you want them to focus on in the meditation. For example, you could say: "Feeling the sensations of your breath" or "If you notice the attention is not on the breath, gently guide it back."

It is also important to remember that you want your students to be active participants in their growth and healing. Encourage them to listen to their internal voice for what is "right" for them. Let your class know that there is no one right way to meditate and invite them to ask questions and get more individualized instructions as needed.

Lead with your normal voice

When guiding a meditation session, it's important to lead with your normal speaking voice. Avoid a special "meditation voice". You may have noticed that guided meditations often feature very soft, almost hypnotic voices. But practising mindfulness meditation is not magical; it doesn't need a special voice.

Speak with your normal tone and volume so that people can hear you across the room. Make sure your voice has a normal intonation and doesn't become monotonous. Be aware that your voice might get softer when leading a class through a meditation. You want to find a balance between ensuring all group members can hear you without ever yelling. But if the volume and tone become too low, you will lose the class.

You can also use your voice to help regulate the energy in the room. For example, if you notice that people are starting to fall asleep, you might increase your volume and intonation. Or you might say, "If you notice yourself being sleepy, try sitting up straight or opening your eyes for a moment."

When guiding a meditation, you are typically either giving instructions or providing cues and space. Giving instructions is the "how-to" part of the meditation. A typical meditation frontloads some instruction and then moves between cues and silent pauses of varying lengths. Keep in mind that when you give instructions, you are asking your students to listen, not to practice. Be clear with your instructions, but avoid over-explaining. You want the meditation itself, not necessarily your directions, to inform the practice experience.

Instructions tell participants what you want them to focus on in the meditation. For example, "Feeling the sensations of your breath" or "If you notice the attention is not on the breath, gently guide it back." In general, avoid giving instructions that lead the attention outside of the meditation. For instance, avoid saying, "And this is how you would also bring the mind back during the day," as this references a time outside the present moment.

Cueing is reminding participants to bring back their attention, and space is the silent time given to put into practice what you ask participants to do. Here are some examples:

• "Where is the mind now?"
• "If the mind wanders, just notice it and gently bring it back to the breath."
• "This moment is like this… And this moment is like this."

Beginning facilitators have a tendency to talk too much throughout a practice. This might come from a sense of nervousness, which can change the sense of time: a pause might feel a lot longer than it actually is. Silence can feel awkward to a new facilitator, especially one with little background in a personal practice. It can be hard to trust that by holding the space for the group, you are providing what is needed.

Teaching tip: vary pause lengths during the practice from two breaths to eight or more (counting them helps!). If in doubt, talk less.

Guide participants through progressive relaxation

Progressive relaxation is the next step in guiding your participants into a meditative state. Begin by establishing a rhythm of slow, focused breathing. Count silently to yourself: inhale for four seconds, pause for two seconds, exhale for four seconds, and pause again for two seconds.

Next, help your participants release tension from their bodies, specifically from areas where stress and emotions are held. If you are new to leading meditation, keep it simple: have them relax the muscles around their eyes, release their jaw, and drop their shoulders. This is the most important part of the meditation, so allow at least six minutes for slow, focused breathing and physical relaxation. This will give participants' brain waves time to shift from beta to alpha.

You can also suggest that participants move or shift their position if they need to get more comfortable. Many people feel that they need to remain unnaturally still to meditate "properly", but this is not true. It is important that everyone is comfortable and snug as a bug!

If you notice participants starting to fall asleep, you might want to increase your volume and intonation, or suggest that they sit up straight and open their eyes for a moment.

Encourage imagination and self-reflection

Imagination and self-reflection are powerful tools in meditation, helping us to gain insight into our thoughts, feelings, values, and beliefs. It is a way to connect with our inner selves and be aware of what is happening in the present moment. Here are some ways to encourage imagination and self-reflection during a meditation session:

Set an Intention

Begin the session by setting an intention or a desired outcome. This could be related to self-reflection, such as exploring one's thoughts and feelings, gaining self-awareness, or discovering one's strengths and talents. Having a clear intention will help guide the meditation and keep participants focused.

Engage the Imagination

Once the participants are relaxed and their minds are calm, it is time to engage their imagination. You can use guided imagery or visualization techniques to help them explore their thoughts and feelings. For example, you might ask them to imagine a safe and calming place, or to visualize their thoughts as clouds passing by in the sky.

Ask Thought-Provoking Questions

Prompt participants with questions that encourage self-reflection. For example, "What thoughts and feelings are present for me right now?", "What am I grateful for today?", or "What are my core values, and am I living in alignment with them?". These questions will help participants to gain insight and a deeper understanding of themselves.

Allow for Silent Reflection

After providing guidance and questions, allow for periods of silence during the meditation. This gives participants the space to contemplate and explore their own thoughts and feelings without interruption. Silence is a powerful tool that allows for deeper self-reflection and introspection.

Encourage Self-Observation

Guide participants to observe their thoughts and feelings without judgment. Encourage them to notice any patterns, habits, or beliefs that may be holding them back. By observing their own minds, participants can gain a sense of detachment from their thoughts and feelings, allowing for greater self-awareness and understanding.

Bring the Meditation to a Close

Gently bring the participants back to the present moment by slowly reintroducing your voice. Ask them to reflect on any insights, realizations, or feelings that came up during the meditation. Encourage them to carry these insights forward and integrate them into their daily lives.

Remember, when encouraging imagination and self-reflection during a meditation session, it is important to create a safe and non-judgmental space for participants to explore their inner worlds. By combining guided imagery, thoughtful questions, and periods of silence, you can help participants connect with their imaginations and engage in meaningful self-reflection.

Allow for silent reflection

Allowing for silent reflection is a crucial aspect of guiding a meditation session. It is during these silent periods that participants can explore their thoughts and emotions without interruption or suggestion, leading to impactful moments of self-discovery and insight. Here are some tips for allowing silent reflection during your meditation session:

Provide Clear Instructions

Before transitioning into silence, ensure that you provide clear and concise instructions to your participants. This could include guidance on what they should focus on during the silent period, such as their breath or specific sensations in their body. For example, you could say, "For the next few minutes, bring your attention to the sensation of your breath entering and leaving your body. Notice the rising and falling of your abdomen."

Set the Tone

Let the participants know that you will be transitioning into a period of silence. A simple phrase like, "my voice will be quiet for a bit," will do. This is important because it signals to the participants that you are intentionally creating space for them to turn inward and explore their inner world. Without this cue, they may be waiting for your next instruction instead of fully embracing the silence.

Allow Ample Time

Give your participants enough time to engage in silent reflection. This is when the magic happens—when they can connect with their thoughts, emotions, and bodily sensations without external distractions. Don't rush this process. Allow for extended periods of silence throughout the meditation session, and if possible, incorporate longer periods of silence as the session progresses and participants become more comfortable.

Hold the Space

As the facilitator, your presence and energy are essential during the silent reflection period. Hold the space for your participants by remaining fully present and connected to the energy of the group. Avoid the urge to fill the silence with unnecessary instructions or cues. Trust that by holding the space and allowing the silence to unfold, you are providing what is needed for your participants' journey.

Gently Bring Them Back

After a sufficient period of silent reflection, gently guide your participants back to the present moment with your voice. You can say something like, "And slowly, coming back to the sound of my voice." From here, you can transition them out of the meditative state and back into waking consciousness. It is important to do this gradually to avoid abruptly jolting them out of their deep state of relaxation.

Remember, the silent reflection period is a powerful aspect of the meditation session. By allowing your participants to turn inward and explore their inner world without interruption, you are facilitating a journey of self-discovery and insight. Trust in the process, and allow the silence to work its magic.

Frequently asked questions