Spiritual Meditation: The Ultimate Guide To Spiritual Meditation

Spiritual meditation is one of the most rewarding and inspiring practices you can introduce into your daily routine.

So how can you get started?

And what are the best guided meditations you can practice at home?

This guide will reveal all... 

So keep reading if you want to learn everything you need to know about spiritual meditation...


1. What Is Spiritual Meditation?

Spiritual meditation is a mindful practice that gives you the opportunity to connect with your deeper self.

This process temporarily strips you of your perceptions as you descend into a still, peaceful mindset.

Partaking in spiritual meditation often involves sitting still, clearing your mind to become present within the moment, and engaging in deep breathing.

Some meditation techniques may involve visualizing, humming, uttering a prayer, and/or placing your hands on certain parts of your body or forming certain mudras.

Best of all, spiritual meditation is highly versatile.

Different meditative practices can be altered to the individual depending on their level of expertise, their beliefs, or what suits them best.

Did you know? 

Although meditation has been practiced in many cultures, religions, and spiritual practices for thousands of years, spiritual meditation isn’t exclusive to any specific group of people.

Everyone is welcome to participate!


2. Benefits Of Spiritual Meditation

Those who regularly engage in spiritual meditation can receive a handful of physical, mental, cognitive, and emotional benefits, including the following.

Reduced Stress and Anxiety

According to Project Meditation, a majority of meditation techniques are proven to ease mental stress and anxiety.

Just like stress has short- and long-term effects, meditation can also provide short- and long-term benefits for those very effects.


Happiness

Meditation makes people not just happy in the moment but in the long run.

In fact, the EOC Institute compiled research that suggests that there are seven main neurotransmitters involved in meditation. 

When partaking in meditation, the happy hormone known as serotonin as well as endorphins release.

As a result of your mood getting impacted due to these hormones, you can achieve a better well-being overall.


Better Immunity

Regular meditation can keep you healthy against common illnesses and potentially-fatal diseases as it improves your immunity.

One study states that meditation may reduce proinflammatory processes, increase enzyme activity, and increase cell-mediated defense parameters.


Decreased Physical Pain

Many people don’t realize that your mental thoughts play an imperative role in how you feel physical pain.

The Cleveland Clinic states that because meditation can turn your focus elsewhere, this practice can make it easier to ignore pain and inflammation. The de-stressing effect of meditation can also reduce the number of stress hormones released in your body, which can physically eliminate pain and swelling.


Enhanced Memory

According to the EOC Institute, there are five main ways meditation can improve your memory in the long run. 

  1. By strengthening the mind
  2. Slowing the aging process
  3. Untapping subconscious memory stores​
  4. Stimulating memory centers of the brain​
  5. Increasing our focus

According to the EOC, this can even reduce your risk of Alzheimer’s in the long term.


Improved Emotional Regulation

A study found that mindfulness, one major component of spiritual meditation, can trigger structural changes in the brain.

And these areas are key for emotional reactivity and implicit emotional regulation.

Those who regularly engage in spiritual meditation often have lower levels of:

  • Anger
  • Depression​
  • Neuroticism
  • Negative thoughts and feelings

Lengthened Lifespan

Research shows that cardiac patients who engage in meditation training for two years have:

  • 41% increase in mortality
  • 46% reduced recurrence rate of coronary heart disease
  • 80% patients with hypertension were found to have lower blood pressure, enough for 16% to get off their medication(s).

Even for the healthy individual, meditation can remove harmful free radicals, which contribute to oxidative stress, from their body.

The EOC Insitute states that in turn, meditation has the power to lower the risk of cancer and hardened arteries, act as a helper for enzymes in the body, and impede physical signs of aging.


3. How To Get Started With Spiritual Meditation

It’s never too early or too late to get started with spiritual meditation.

Find a peaceful place to sit.

As most people know, spiritual meditation requires concentration.

Although, it can be difficult for most people to focus in a loud, busy, or uncomfortable environment.

This is why it’s important to find a relaxing place to sit prior to engaging in spiritual meditation.

The right setting without distractions can keep you focused and calm.


Close your eyes.

Most spiritual medication exercises involve keeping your eyes closed during the duration of the experience.

Keeping your eyes shut is particularly important for beginner meditators.

With your eyes open, you’ll be exposed to stimuli that may distract your mind from completely submerging into a meditative state. 

If you have difficulty keeping your eyes closed, try wearing an eye mask or meditating in a dark room.


Quiet your thoughts.

Even though your mental thoughts don’t make a sound, they can be the loudest distraction of them all.

Before delving into a meditative state, it’s vital to clear away those noisy, cluttered thoughts. 

Take your time as you empty those mental disturbances from your mind.

With a quiet mind, you’ll be able to enter a deeper, relaxed state of mind that’s ready to connect with your higher self.


Release any grudges.

It’s not enough to just quiet the mind; sometimes you might be subconsciously holding onto unnecessary, painful grudges.

However, forgiveness is a major component in spiritual meditation to get the full experience.

Learn to let go of any disappointments, mistakes, acts of betrayal, and other incidences people wrongfully put you through.

Through meditation, learn to feel love for those who have hurt you.


Keep an open mind.

Engaging in spiritual meditation necessitates an open mind as this is an experience you must grow and learn from.

For instance, you must let certain thoughts and emotions go, learn to forgive yourself and others, and mentally put yourself outside of your comfort zone.

Keeping a closed mind, however, won’t allow you to progress to the next dimension via spiritual meditation.


Focus on your breathing.

Even though you breathe 24/7, there’s a good chance that you aren’t regularly aware of your breathing habits.

Through spiritual meditation, it’s important to focus on the depth of each breath, how your body moves as you inhale and exhale, and even how long you hold each breath.

This can help you to not only breathe properly but also focus your busy mind.


4. Spiritual Meditation Techniques

Although spiritual meditation is highly versatile and can be shaped based on what works for you personally, there are different meditation techniques you may want to try first before getting creative.

Basic Breathing Spiritual Meditation

Concentrating on your breath is one of the most important aspects of spiritual meditation.

In the following exercise, you can gain inner peace and acceptance as you focus on breathing without trying to change it.

Basic Breathing Spiritual Meditation is recommended for beginner meditators.

  1. Sit in a comfortable space with no distractions.
  2. Close your eyes.
  3. Focus on your current breathing patterns. Don’t try to alter it in any shape or form. If your breathing changes on its own, simply let it. The goal should be to give your body permission to breathe as it desires.
  4. You may find it difficult to focus on your breath. If you find your mind wandering, merely refocus your thoughts back onto your breathing. If you still struggle to focus, try visualizing your breath in any way that works for you.

Unifying Phase Meditation

The sad truth is, most of us are under a great deal of stress on a daily basis.  

Even when we’re “relaxing,” our mind is still running dozens of thoughts per minute.

With Unifying Phase Meditation, however, you can learn how to set aside those busy, negative thoughts and enjoy complete stillness.

Instructions:

  1. Come up with a few positive, uplifting phrases. These can be shaped based on your current situation, your belief system, or simply what works for you personally. Some examples might include, “I am alive and healthy,” “The moment is here and now,” or “If it’s meant to be, it will be.”
  2. Sit in a comfortable space with no distractions.
  3. Close your eyes.
  4. Say one of your phrases out loud or silently. Repeat it several times at a slow pace. Pay attention to how repeating this phrase makes you feel and how you’re breathing.
  5. Over time, you may find that a certain phrase doesn’t bring you the same positivity as it once did. Or, the phrase may no longer be relevant to you in the moment. This is when it’s a good time to switch to a new phrase.
  6. Keep a notebook of the different phrases you use or want to try. Self-reflect by writing down how it made you feel.

Inner Vision Meditation

Imagination isn’t just for children.

In Inner Vision Meditation, visualizing a peaceful scene or object is imperative to bring you happiness, relief, and an overall sense of peace.

Instructions:

  1. Sit in a comfortable space with no distractions.
  2. Close your eyes.
  3. Visualize a serene scene. For instance, imagine bright yellow or white light shining down on you. Watch slowly as the light pours from the top of your head to the middle of your forehead (your third eye) and throughout the rest of your chakras and body parts, one by one.
  4. As the sunlight you’re imagining fills each of your chakras and parts of your body, feel the healing that it brings. Allow it to cleanse your spirit of childhood trauma, bad memories, hatred, regret, and anything else you’re dealing with. Let the light bring you peace, joy, and love.
  5. If it helps you visualize, listen to slow, acoustic music as you meditate.

Mindfulness Meditation

Mindfulness can be described as being aware of the presence and what’s currently going on around you.

Learning to be mindful is important in a world where we’re constantly concerned with what’s next and what may occur.

With mindfulness meditation, you can sheer those excessive worries about the future from your mind.

However, it tends to be a little harder than other meditation techniques for some people.

Instructions:

  1. Sit in a comfortable space with no distractions.
  2. Close your eyes.
  3. Pay attention to your body and how comfortable you feel.
  4. As you inhale and exhale, notice how your breath feels.
  5. If your mind starts to wander, redirect your mind back to your breathing without judgment.
  6. Your session of mindfulness meditation is finished when you feel a sense of “in the now.” Or, you may set a specific time limit, such as five minutes or 10 minutes.

Forgiveness Meditation

Learning to forgive is an important concept in spiritual meditation. 

However, we often judge others’ actions, hold judges, or even regret our own choices in life.

This type of spiritual meditation is all about forgiving ourselves or others, and in replacement, feeling love and acceptance.

Forgiving is important for you if you wish to gain genuine happiness and peace for yourself as well as for others.

Instructions:

  1. Sit in a comfortable space with no distractions.
  2. Close your eyes.
  3. Pay close attention to your breathing.
  4. Start to imagine the person you’re wanting to forgive and why.
  5. Come up with a phrase to ask your truth to guide you. Your phrase might be something like, “Truth, show me what it means to forgive,” or “Dear Truth, bring forgiveness into my heart and soul for ______’s actions.”
  6. Say your chosen phrase out loud or in your head.
  7. Now try to separate your thought about that person from the actual person. Sometimes it’s our thoughts that are the toxic ones, and we inflict that toxicity back on ourselves continuously.
  8. Transfer your focus to the very moment you’re in. Concentrate on the space around you. Start to think whether or not the space around you is “bad.” As you realize that it isn’t, you’ll begin to rejoice in the feeling of being alive in the space you’re in and everything in it. Bask in the experience.
  9. Finally, imagine that the person you’re trying to forgive is in the same room as you as you feel the forgiveness in your heart for them. The person you’re imagining can be far away from you or even right next to you. They may be staring right at you or sitting off in the corner facing away from you depending on your level of comfort. Either way, you will learn to associate that love and forgiveness in your heart with the person you imagine in the room with you.
  10. You may need to repeat this meditation technique multiple times to feel full, genuine forgiveness. However, you should feel better each and every time.

5. Tips For Practicing Spiritual Meditation

Depending on the technique and your mediation background, spiritual meditation may be tricky for you at first.

For that reason, it’s a good idea to consider the following tips as you jump into the practice.

Here's our top tips for spiritual meditation:

  • Wear comfortable clothing.
  • Relax your body before/during meditation by focusing on how each part of your body feels one by one. If your body feels stiff or uncomfortable, intentionally tense up your muscles of each body part one by one and then release.
  • If your mind wonders too much during meditation, trying humming “om.”
  • Place your focus on the meditation experience itself, not whether or not you’re doing it correctly.
  • Try meditating in different environments - indoors and outdoors.
  • Read books on spiritual meditation.
  • Take meditation classes, or find a one-on-one meditation teacher to help you.
  • Experiment with different meditation techniques.
  • Try guided meditation. There are free guided meditation videos and sound clips online.
  • Engage in spiritual meditation daily, even if it’s difficult for you in the beginning. Just like with a sport, practicing meditation is important. If you don’t use it, you’ll lose it.
  • Set reminders on your phone if you forget to practice meditation each day.
  • Get friends and family members to meditate with you. It can be a great bonding experience!