Here, we'll explain how guided meditation works, the different types you can try and how to get started, with a guided meditation you can follow at home.
What is guided meditation?
Guided meditation is a type of meditation which is led by a teacher. This can be in person, online or via audio. This differs from unguided meditation, where you guide yourself through meditation without an instructor.
Try a 5-minute guided meditation
New to meditation? You don't need any special equipment or previous experience to get started. Find somewhere comfortable where you won't be disturbed, and join Hannah as she guides us through a gratitude meditation.
Try our other guided meditations
You can also explore our guided meditation playlist on YouTube, where you'll find a range of practices to follow. Whether you have a few minutes to pause, or are looking for guidance on something in particular, choose a guided meditation that feels right for you and get comfortable before you begin.
What is meditation?
Meditation is a body-mind practice that builds awareness of your body and thoughts. It’s about gaining a healthy perspective. So, rather than trying to ignore your thoughts and feelings, you acknowledge that they are there and sit with them for a short while. This can help you better understand how you’re feeling.
What is guided imagery?
Guided imagery, or visualisation, is a type of meditation in which the individual imagines peaceful images, such as a meadow, to invoke feelings of relaxation.
Sometimes, the term ‘guided imagery’ may be used interchangeably with ‘guided meditation’. However, some believe there is a slight difference between the two.
Guided imagery uses all our senses to work with our inner voice, whereas meditation focuses on a specific activity (e.g. focusing on the breath to reduce stress).
Benefits of meditation
Meditation has been associated with a range of potential benefits, although research in some areas is still developing. Some people find meditation may help them to:
- feel calmer and more balanced;
- relax and manage feelings of stress or worry;
- develop greater self-awareness and feel more in tune with their body;
- support creativity;
- improve their sleep;
- improve concentration, focus and attention.
While experiences can vary from person to person, meditation can support your overall health and wellbeing.
Meditation is a therapeutic process through which we develop our power of observation and perception, bringing together scattered and disparate aspects of ourselves in order to understand ourselves better.
Types of meditation
There are lots of different ways to meditate. You may find that some feel more natural or useful to you than others.
Guided meditation can incorporate several different approaches, depending on where you choose to focus your attention and what you hope to get from your practice.
A common approach guides the listener or participant to follow one aspect of themselves. These typically include your breathing, areas of your body, feelings of self, movement (such as walking) or visualisations.
How can I benefit from guided meditation?
In addition to the above benefits, guided meditation can be particularly useful if you are new to the practice. Working with an expert helps you understand the basics of meditation so you can try it on your own.
One of the main differences between guided and unguided meditation is how much direction you receive. Guided meditation is led by a teacher, recording or video, whereas unguided meditation is practised independently, without someone talking you through the process.
A core part of meditation is being in the present moment and not letting the mind wander. Meditation can be hard to master at first, as we’re training our usually busy minds to stay grounded in the present.
Meditation requires practice to stay with our thoughts without distraction.
This is where guided meditation can be helpful – following the guidance of a teacher gives you something to gently return your attention to when you notice yourself becoming distracted.
How does guided meditation work?
Studies suggest that meditation can alter brain structure. A study published by Psychiatry Research revealed that meditation increased the density of grey matter in the hippocampus. This is the part of the brain that forms memories. It also decreases the volume of the amygdala, which is responsible for emotions like anxiety and stress.
Meditation is also thought to thicken the prefrontal cortex. This area of the brain manages self-awareness, concentration and decision-making.
What to expect in a guided meditation session
How you experience guided meditation will vary depending on how you’ve chosen to practise it. An in-person class will feel different from doing it at home.
Generally, sessions begin with an explanation of how meditation works, what to expect, and how your brain might behave. During that time, you’ll likely start to calm your body down by focusing on your breathing.
Once you’re comfortable and ready to begin, you’ll be guided through the exercises step by step. You can meditate sitting or lying down. If you meditate at home, we recommend finding a suitable, quiet spot where you feel relaxed. Wearing loose-fitting clothing will also help you feel as comfortable as possible.
Chanting can sometimes be part of meditation, but this often depends on the teacher's preference. We always recommend reaching out to a professional before committing to a session so you can learn exactly what they offer.
Guided meditation sessions are usually about 30 minutes long. However, you can meditate for up to an hour. Generally, it’s recommended to meditate for at least 10 minutes to see the benefits.
How can I practise guided meditation?
As mentioned, there are a number of ways that guided meditation can be practised:
In-person
If you’re looking for a social experience, in-person meditation classes are a popular choice. If you’re looking to spend time away from your usual busy life, you may also be interested in a meditative retreat.
These often include an overnight stay but can be a one-day event. Retreats are a great way to deepen your understanding of meditation.
Browse our events to see those taking place near you.
Online
If you can't attend a class or would prefer to stay at home, many teachers also lead meditations online.
Videos
Many videos are available online that you can follow along with. This is a great way to dip your toe into meditation if you’re unsure whether it’s right for you.
Audio
Podcasts are becoming a popular way to practise guided meditation at home with the guidance of a teacher.
Apps
Guided meditation apps allow us to integrate meditation into our day-to-day lives or when we just feel like taking 15 minutes out. The added benefit of meditation apps is access anytime, whether at home or on the go. Try apps like Headspace or Calm.
I want to start meditating; how do I start?
- Choose a short meditation – 10 minutes is plenty.
- Find somewhere comfortable with minimal distractions.
- Sit or lie in a comfortable position.
- Start the audio, video or instructions.
- Follow the teacher's prompts without worrying about doing everything perfectly.
- If your attention wanders, notice it and gently return to the guidance.
- Give yourself a moment to reflect before returning to your day.
