Guided Meditation Session
Overview
Guided meditation uses structured mindfulness techniques to reduce stress, anxiety, and chronic pain.
Techniques
- Body scan — progressive awareness from head to toe
- Breath focus — anchoring attention to respiration
- Loving-kindness — cultivating compassion and empathy
Session Format
| Phase | Duration | Activity |
|---|---|---|
| Settling | 5 min | Breathing exercises |
| Core practice | 15-20 min | Guided visualization |
| Integration | 5 min | Journaling reflection |
Regular meditation practice physically changes brain structure in areas linked to attention and emotional regulation.
Benefits
- Reduced cortisol levels
- Improved sleep quality
- Enhanced emotional resilience