Guided meditations occur when a person receives some form of assistance to help them meditate. This can be in the form of an audio or video recording, or in a classroom with an instructor. These activities are different to unguided meditations, as those have to be completed without assistance.
There are many different types of guided meditations. This page will summarise some of the most popular ones, and provide links for these as well. These are considered better for beginners, especially meditations which have audio or video recordings. This is because they provide items to focus upon. It is best to try these types of meditations first, before progressing on to unguided meditations.
Guided Breath Awareness
This meditation is a type of breathing exercise and is very popular due to its effectiveness. Breath awareness can be conducted as an unguided meditation alone, however there are many guided meditations available as well. Many of these include YouTube tutorials and Apps.
The object of breath awareness is to draw our focus to our breathing only, whilst having a quiet and relaxed mind. This focus can be upon either our regular breathing, or a slower pattern that may be easier to focus on. It is important to maintain attention on the breathing cycle, starting with inhaling and then ending with exhaling. This repetitive action will help maintain mindfulness. As with other meditations, if there are any thoughts that come across your mind, slowly discard these and return focus upon the breathing cycle. Many people practice breathing meditations as it is often easier than other forms of silent meditations. Breathing meditations are also used in combination with other meditations, especially movement meditations such as Yoga and Qigong. See below for further information and links to guided breathing exercises.
Guided Mindful Meditation
Mindful meditation is the most well known form of meditation in many countries. The aim of this meditation is to achieve mindfulness by clearing our thoughts, but peacefully taking notice of any thoughts that may come. It is important not to judge any of these thoughts, but to let them pass. Keep in mind that meditation is not daydreaming, it requires a clear state of mind. This can be difficult at first, but it is a skill that becomes easier over time. This is important, as it trains us to be in the present moment more often.
Guided Mantra and Other Sound Meditations
Mantra meditation is where we focus upon repetitive sounds to gain mindfulness. This can be one sound, a word or a phrase that we project. The most popular type of mantra meditation is focusing upon the sound “Om” which has its origin with Buddhist monks. It is effective as it allows us to listen to the mantra, but also focus on the action of making the sound. This is popular with many people who struggle with other unguided meditations and prefer repetitive sounds.
Another type of sound meditation are ‘Singing Bowls’, which have origins in Buddhist culture. They are also known as sound or healing bowls. They are a type of musical instrument that work by creating friction between a mallet and bowl. When the mallet is moved correctly, it will create a ringing sound. In order to maintain this sound, the mallet will have to moved in a circular pattern. Keeping this sound going requires focus. It is regarded as a mindful activity due to the level of attention needed. These instruments are enjoyable to use, and are effective in clearing the mind.
Guided Focussed Meditation
Focussed meditation is where we draw our attention to a particular part of our surroundings, and try to keep it there. We can use our five senses to focus upon any item in our surroundings. Popular examples of this include looking at the flame of a candle, counting your breaths or counting small items such as beads. Some of these activities can be accompanied by tutorial videos or audio recordings as well. The objective of all of these activities is to remain focussed on the present moment, and not any other thoughts. If we do lose track of the activity, all it requires us to regain our focus and keep going.
Guided Progressive Muscle Relaxation
Progressive muscle relaxation is a type of meditation which aims to relieve tension in the body, whilst also experiencing mindfulness. A similar type of meditation is called ‘body scan meditation’ which involves focusing upon one part of the body, before moving to the next.
Progressive muscle relaxation involves tightening one part of the body, and then gradually releasing it. A breathing pattern is also recommended, the most common used is to inhale during tension and then exhale upon relaxation. This process creates a feeling of relaxation, and also a better sense of mindfulness. There are many different types of tension we can create in the body, and this activity can be taken place either lying down or sitting in a chair.