June 10, 2024

How To Get Started With Guided Meditation

Meditating can pose itself as a challenge for many people. The struggle to be still, be calm, or keep the mind focused is often too much for a person to tackle on their own. This is when guided meditation can be quite useful.

Guided meditation is a mindfulness practice that involves being led through meditation via the assistance of a teacher via in-person, video, or audio teaching. Sessions can last from minutes to hours and can function to help facilitate the process of developing enhanced awareness and deeper focus.

Finding A Guide/Teacher

Perhaps the most important part of getting started with guided meditation is finding a guide that will be the right fit for you. There are several options and it may be best to try several to identify the one that is most effective for you.

• In-person teacher: Yoga studies often have guided meditation teachers who can walk you through the practice in a group or even one-on-one setting.
• Apps: There are various apps that can be downloaded on your device that offer guided meditation. A 2018 study published in Cognitive and Behavioral Practice found that apps can offer meaningful mental health and wellness benefits. However, through trial and error it may take time to identify the app that is the best fit.
• Streaming Services: Subscription music streaming services (i.e. Spotify or Apple Music) provide access to hundreds of guided meditation sessions. Again, identifying a session that fits your needs and time length may take a bit of trial and error.
• Mindfulness Websites: Several websites offer free guided meditations in video and audio formats.
• YouTube: The streaming platform YouTube offers thousands of guided meditation videos and links to other resources that can aid you in starting a guided meditation practice.

Time & Space

The next fundamental is creating time and selecting the proper space to complete guided meditation. Naturally, if you’re doing an in-person session you will likely be in a yoga studio with an instructor at a designated time unless that person comes to your home. For the other options, you are far more in control of when and where you practice.

A successful guided meditation will require a peaceful environment with limited distractions, good posture with the body in a tall upright position for effective deep breathing, and a clear mind to ensure adequate focus on the guide (Love Meditating, 2018).

When first starting out, brief sessions of 15 mins or less may be more effective until you get the hang of it and can go a longer period of time without the mind wandering.

The Process

Guided meditation is clearly defined by understanding your aims (what to expect and what your purpose is), understanding emotions accurately, focusing on your own senses, spending time relaxing, and using the body as a means of regaining focus (breathing, sensations) if the mind wanders (Love Meditating, 2018).

Continual and consistent practice of the process via the guidance of whatever guide method is chosen trains the body to become better at being aware and focused, enhancing the practice.

Guided meditation can be incredibly beneficial for those who choose to pursue it. Its stress-relieving, anxiety-reducing, and awareness enhancing properties can be an asset that can boost one’s quality of life. Taking the time to find the proper guide, the right space and time, and engaging in the process can be a worthwhile pursuit.

References:

Love Meditating. (2018, February 17). How to do guided meditations: A complete guide for beginners. https://lovemeditating.com/how-to-do-guided-meditations-a-complete-guide-for-beginners/

Morin, A. (2020, February). The simplest way to begin a guided meditation. Verywell Mind. https://www.verywellmind.com/guided-meditation-getting-started-4174283

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