If you are searching for Guided Meditation for beginners then your search end here. With the increasing sedentary lifestyle and economic activities, the life of a normal human being has become more like a race. It has become more machine-like and stressful. The stress and tension of muscles and brain makes the work difficult and thus, the health quality degrades.
In such a case, the people who are aware of the health issues opt for yoga and meditation. If you are not one of them, we tell you to become one.
Yoga and meditation has the best benefits on health, and it is easy and less demanding workout. Spare a few minutes of your daily life and just see what magic those few minutes create!
Guided meditation is a form of meditation, where the participants can be one or multiple, and the “guidance” is provided by the trainer or a teacher (guru). This guidance can be provided in personal presence, or through various media- written form, oral form (audio), sound recording or visual form (video). It might also be a combination of some music accompanied with a set of instructions.
How does guided meditation affect you? It stimulates your ability to think and generate some visuals. It recreates your imagination and sensory views. This specific focus can create strong feelings.
Guided meditation for sleep
A sound sleep is the pre-requisite for a healthy body. How can you get a sound sleep instantly? Guided meditation for sleep aids you in this process. Keep yourself off from television and Smartphone. Turn off the lights and close any of the devices which may cause disturbance. Now lie down comfortably in the bed or any cover, and relax your legs and hands. You can keep your hands beneath your head or on your stomach. What you have to do now is the key to meditation. The source of guided meditation can be any audio or video made by trained practitioners and teachers. If you are going for the video, you don’t have to watch it all night. You just have to hear the melodies and the instructions. You soon will meditate and fall asleep. Are you feeling eager to try this method? Try it today itself. Do tell us about your experiences! We would be obliged to know!
Free guided meditation
When you have a computer and a good internet connection, then you need not spend any money on buying the guided meditation material. There are various sites which offer free guided meditation material. You just have to click once and watch the video/ listen to the audio or download it. The material is available in written format, or in MP3 or MP4 format. Have an in-depth experience at your own comfortable timings and reasonable expense.
The guided meditation will help to reduce your stress levels and improves your health. Your mental issues resolve and your lifestyle quality becomes better. Here are a few wonderful sites for you to consider the free meditation!
- Tara Brach: It has more than 100+ videos and audios for you. They are free and you can try various styles!
- The Free Mindfulness Project: There are more than 330 tracks for you to download, and just without any cost. But, remember that it gives only “download” option. It doesn’t allow you to stream online.
- Chopra Centred Lifestyle
- UCLA Meditation
- Meditation Oasis
- The Meditation Podcast
- Audio Dharma
- Dharma Seed
Guided meditation script
Guided meditation makes the positive changes physically as well as mentally. Before you get introduced to the other higher form of guided meditation, you must be introduced to the basic concepts. The guided meditation scripts are the written forms, which will train you gradually. Here, we have mentioned a few guided meditation scripts and elaborated upon them.
- Breathing Awareness Relaxation Script
In this script, all you have to focus on is breathing. Inhale as you count to 4. Go 1, 2, 3, and 4. As you inhale, focus on the air going through your nostrils all into your throat. Can you feel something going down there? Feel your breath. Now, hold your breath to the count of 3. Keep the countdowns going inside your head. Now, exhale. Exhale as you count 1, 2, 3, 4 and 5. Now repeat the above process. Focus on each step and feel!
- Breathing Meditation for the beginners
This script guides the beginners to focus on breathing and meditate. The beginners always start with having the short sessions, and then gradually, the time period can be extended. Just focus on your breath and try to relax your brain nerves. There is nothing specific you can experience- each person has his own experience of meditation. How do you feel? You don’t have to make something get done. Whatever you do, it is right. Do not worry.
Find a cosy couch or a yoga mat, and the fresh surroundings if possible. Do not fall asleep on the couch. Cross your legs while sitting. Close your eyes and make some central focus in your head. You have to concentrate on a single point and slowly develop a deep focus. Rotate your shoulders clockwise and anticlockwise. Do this slowly. Next, tilt your head to the right and to the left, slowly. Relax the muscles.
Are you confused how you relax your muscles? Just release any stress from your body. Visualise the tension coming out and the body feels light and at peace. Can you feel this?
Breathe slowly and observe it- how the air is inhaled and exhaled. Feel the gentle touch of the air and stay calm.
You may have thoughts popping up in your head. Let them pass and you come back to the central focus and observe the breathing process. Notice the sounds around you and feel everything.
Now, open your eyes and sit for a while. Feel the fresh air in your lungs and outside. Relax your hands, shoulders and legs. After few minutes, wrap up.
- Counting Meditation Script
As the name suggests, the counting meditation uses the counting to help you to meditate. Your sole focus will be on the numbers, and your body shall be simultaneously relaxing. Thoughts shall come and pass by. Do not let your attention wander. Do not focus on the thoughts, just accept them and let them pass by.
Sit comfortably on a chair or on the floor. Comfortably doesn’t mean you have to put your belly out and arch your back as you rest your arms laterally, like a boss. Sit firm, with your spine erect and shoulders straight. Legs should be crossed as you sit on the floor.
Take few minutes to feel the touch of everything- the floor beneath, the clothes on your body, your hair moving and gentle breeze passing by. Relax your body and start breathing. Breathe slowly and deeply. Count each breath. Focus on breathing and counting, and let nothing come in between. Pause in between as you focus on your breathing. Relax your body during the session and cease the counting. Take a few minutes to reawaken the mind and the body. Move arms and legs a little. Wrap up.
- Cue Word Relaxation Script
Sit comfortably on a chair or on the floor. Feel wherever the tension in your body exists and relax it. Breathe slowly and deeply. Let the air come inside and cure your aches. Focus on your feet, ankles, upper legs, lower legs, abdomen, back, chest and every other body part, and then relax. As you inhale, say “breathe” and as you exhale, say “relax”. These cue words will make you relax each time you breathe in and out. Follow the pattern:
With each step, calm your body and relax. Slowly awake and move your body a little. Rotate the shoulders, tilt the head and move your legs.
Best guided meditation
The best guided meditation compilations are present on the YouTube. Stream online or download them, it is your wish!
Guided meditation apps
Nowadays, people may not have the other luxuries of life, but they do have the Smartphone and Android. Thus, for guided meditation, we have the finest apps listed here. These apps will help you through the meditation process and since they are on your phone, they are easily accessible. Am I right?
This is an app, free to download. It has some in-app purchases, but they won’t come in your way and disturb you. Meditate, sleep and relax through this application. You can definitely improve your mood and your life through this. There are programs based on the numbers of days of the session. Beginners can begin with an easy 7 day program, and gradually they can move on to the next one- the 21 day program. Guided meditation sessions range from 2 minutes to 30 minutes. Music tracks and the background scenes improve the efficiency of this app. Every month, some new content is added. Download now and see what it has for you!
- Guided Meditations 1
This is a compilation of four beautiful scenarios, where you go through a journey of complete relaxation and spirituality.
- Energify- Meditation App
This application involves guided meditation with devotionals and music elements. This helps to establish emotional stability and increases the capacity to focus. This is an advertisement free app and has a good collection of music from different faiths and religions. The best part is that this app is available in both Hindi and English language. A small change daily can bring about a big change in our lives!
This application is very user-friendly and has a Virtual Instructor to guide you through. Stress reduction and self development are the objectives of this application, which are successfully fulfilled.
Guided meditation audio
Guided meditations are available in audio, in mp3 format, which can be easily downloaded from the net. There are several categories to choose from and you can always go along with your choice.
- Mindfulness and Thinking by Gil Fronsdal and Max Erdstein.
- Mindfulness of our relationship to experience by Gil Fronsdal and Max Erdstein.
- Body Sweep by Leigh Brasington
- Loving Kindness by Bhante Sujiva
- Guided Meditation by Gil Fronsdal
- World of thoughts by Gil Fronsdal
- Intro Guided Meditation by Ajahn Sundara
- Guided Meditation by Mark Abramson
- Guided Meditation on Forgiveness by Gil Fronsdal
- Mindfulness of Breathing by Ines Freedman
- Loving Kindness on the Go Meditation by Ronna Kabatznick
- Peace, Love and Compassion Meditation
- Expression of Gratitude and Love Meditation
- Om Mani Padme Hum Compassion Meditation
- Seven Chakra Lotus Flower Meditation
- Opening to Receive
- Unwrapping a Gift
- Revitalising Breath Meditation
- Dream Meditation
- Gratitude Meditation
- Awaken your abundance
- Awaken your perfect health
- Awaken your creativity
- Awaken your summer love
- Let go of the Need of Control
- Global Peace Meditation
Guided meditation for children
Childhood is the carefree age and is full of innocence. But, studies prove that even the children are the victim of stress and restlessness in the advancing era. Then, how shall we help our kids to overcome this issue? Guided meditation is no harm. Kids would love meditation once we introduce its concept in a very easy and understandable way.
Meditation will not only cure the mental illness, but also improve the interpersonal relationships of child with the parents and other people. It will impact the overall personality of the child and let them live a healthier life.
Kids imitate the people around them. They get influenced by the behaviour their surrounding people exhibit and many a times they try to copy them. Get your child to do a meditation session with you. Make the children sit down with you in silence. Play some game on maintaining silence and listening to the other sounds. Children will enjoy the game and later on you can also tell them the concept of meditation.
Start with the brief sessions and then later on, you can go for the longer ones. Begin with the Pranayama. Breathing exercises balance the internal environment of our body. Some breathing techniques are:
- Nadi Shodhana
Also, you can sing and chant the mantras together. Chanting has a wonderful effect on the brain and power of mind. You can begin by chanting Om and Gayatri Mantra. Slowly, you can move on to the different mantras.
Various resources are available online. Audios, programs and various blogs are accessible. Produce a family that meditates together.
Guided meditation books
Books are the man’s best friend. The knowledge and enlightenment we get from books is unimaginable. They are the treasure for humankind.
Here are some books:
- Living the Mindful Way- 85 Everyday Mindfulness Practices For Finding Inner Peace
- Guided Mindfulness Meditation: A Complete Guided Mindfulness Meditation from Jon Kabat-Zinn
- Mindfulness for Beginners: Reclaiming the Present Moment and Your Life
- Full Catastrophe Living: Using the Wisdom of Your Body and Mind to face stress, pain and Illness.
- Mindfulness Meditation for Pain relief: Guided Practices for Reclaiming Your Body and Your Life
- Touching the Earth: Guided Meditations for Mindfulness Practice
- The Blooming of a Lotus: Revised Edition of the Classic Guided Meditation for Achieving the Miracle of Mindfulness.
- Guided Meditations, Explorations and Healings
- Body Scan: Managing Pain, Illness and Stress with Guided Mindfulness Meditation
- Retrieve your Destiny Guided Meditation
- Chakra Clearing
- Angel Medicine
- Meditation, Art of Ecstasy by Osho
- A tree in a Forest by Ajahn Chah
- The 7 stages of Simirthi by Dhyan Vimal
- Mastering the Core Teachings of the Buddha by Daniel Ingram
- Loving Kindness Meditation by Ven. Sujiva
- As a Man Thinketh by James Allen
- Happy to Burn by Roger Wells
Guided imagery meditation
The concept of guided imagery meditation revolves around the fact of visualisation and imagination. It is a powerful meditation technique which allows you to live an imaginary event. It is not completely mentally based. It involves the body as well as the senses. The fact says that if you spend a few minutes daily on guided imagery meditation, then several health benefits are received. Reducing blood pressure, lowering cholesterol levels and glucose levels and reducing pain are a few health benefits observed widely.
This meditation requires less time and fewer pre-requisites. It can prove to be a powerful tool once mastered. You can create your own imagery or develop one through listening someone else. You can learn how to heal yourself and as you step into a guided imagery meditation, you forget the whole world and create your own world.
The speed of healing process accelerates as you do this meditation. Wellness is enhanced and self-awareness is awakened. The person develops self confidence and self esteem. Your creativity level increases and you get a bunch of other benefits as well!
Guided meditation for beginners
Guided meditation is popular among the people who have just stepped into the world of meditation. They like to be guided through and find easier to meditate. Even, the background music is enchanting and mesmerising. It sets the calm mood and makes you relax even better.
Guided meditations have sub-categories, based on the specific purposes- releasing stress, body scanning or healing. The reason could be any. Whereas, there are some guided meditations as well which do not have a specific purpose.
Meditation may turn out to be monotonous in the beginning. You may find it boring and might not be able to concentrate. But, slowly, as you practice, you will be able to feel the change in yourself.
Start by meditating for a minute or two in the beginning. You can slowly increase this time period as you become regular and get used to it. You can use a timer to manage the session. There are several meditations which you can do in these minutes:
- Calming meditation
- Inner peace meditation
- Body Scan meditation
- Loving kindness on the go meditation
- Breathing meditation
- Healing light guided meditation
- Meditation for working with difficulties
- Grounding and raising your energy meditation
- Basic guided meditation
- Deep relaxation and healing
- Dance of aliveness
- Presence, aliveness and space
You can choose any of the meditations best suitable to you and begin with the timely sessions. Do not skip in between. Be regular.
Guided meditation is a real exercise to your brain!