Guided meditations
Follow a Priory experts voice for these guided meditations.
Meditation is a long-standing technique that can be used to calm the mind and release tension, but guided meditation takes it one step further.
Whether you’re looking to reduce stress, improve focus or simply create moments of peace, guided meditation offers a structured, accessible pathway to achieving these goals.
What is guided meditation?
Guided meditation is a form of meditation that’s led by a narrator or guide, who provides instructions throughout the session. This can include guiding you through breathing techniques, mental visualisations, or focusing on specific themes like gratitude or relaxation.
Benefits of guided meditation:
- Enhanced relaxation: the calming voice of the guide helps ease tension, reduce overthinking and improves focus
- Stress management: a 2017 review of 45 studies suggests that various forms of guided meditation can help decrease physiological markers of stress, such as heart rate and cortisol levels
- Accessibility for beginners: with clear instructions, even people who are new to meditation can benefit immediately
- Improved mental clarity: guided sessions often include prompts to help untangle thoughts and gain perspective
- Manage diagnosed mental health: by helping you manage stress levels and untangle thoughts, it can help lessen symptoms of a range of mental health conditions like anxiety and depression
Whether you're tackling stress, seeking mental clarity, or simply trying to relax, guided meditation is a versatile tool suited to all experience levels.
Types of guided meditation
Guided meditation isn't a ‘one-size-fits-all’ technique. Its diversity allows you to tailor the practice to your unique needs and goals.
Popular styles and their benefits:
- Mindfulness meditation: helps anchor you in the present moment, using the principles of mindfulness, and is great for reducing everyday stress
- Visualisation meditation: ideal for goal-setting or creating a sense of peace through mental imagery
- Body scan meditation: focuses on releasing physical tension throughout the body, making it effective for people with insomnia
- Affirmation-based meditation: encourages positive thinking and self-confidence by repeating empowering phrases
How it supports mental health
Guided meditation is widely used to alleviate anxiety and improve sleep quality. For example, mindfulness exercises can reduce the intensity of anxious thoughts, while relaxation-focused sessions help ease the mind for a restful night’s sleep.
Research published in BMJ Open highlights that mindfulness-based interventions can significantly reduce stress and improve overall wellbeing, offering valuable support for mental health challenges.
How guided meditation works
A guided meditation session typically involves a combination of calming narration, soothing music or natural soundscapes.
Key elements of guided meditation
The role of the guide
The guide uses their voice to lead you through relaxation techniques and focus exercises
Session formats
- Audio recordings for listening on the go
- Video streams for a visual and auditory experience
- In-person classes for a communal atmosphere
Session lengths and frequency:
- Short meditations (5-10 minutes) are perfect for busy schedules
- Longer sessions (20-30 minutes) allow for deeper immersion
- Aim for daily or weekly practices based on your needs
Step-by-step guide to trying guided meditation
If you're new to guided meditation, you could try following these steps to start your journey.
Preparing for your session
- Choose a quiet space: minimise distractions by choosing a time that you’re unlikely to be disturbed and a location that has as little background noise as possible
- Comfortable seating: use a cushion or chair to support good posture or lie down if you are using the meditation for sleep purposes
- Props: consider headphones for better audio clarity
Staying focused
Distractions will arise; your mind will wander. This is perfectly normal and natural so don’t try to fight it. Instead:
- Gently redirect your attention to the guide’s voice
- Remember, it’s normal to lose focus - what matters is returning to the practice
- If you do find your mind wandering, using a grounding technique to bring your focus back into the present, such as counting your breaths
Guided meditation vs non-guided meditation
Both guided and non-guided meditations offer unique benefits, but understanding their differences can help you choose the best approach for your needs.
Non-guided meditation overview
Non-guided meditation is self-led, often requiring a focus point like your breath, a mantra or silence. It needs more discipline and is ideal for experienced practitioners.
| Aspect | Guided meditation | Non-guided meditation |
|---|---|---|
Best for | Beginners, relaxation, specific goals | Experienced meditators |
| Structure | Fully narrated with instructions | Self-directed and requires independence |
| Accessibility | Easy for all levels | Can feel challenging initially |
When to choose each:
- Opt for guided meditation when you want structured support or if you’re tackling a specific issue like stress
- Choose non-guided meditation for building self-reliance and exploring deeper levels of mindfulness
By incorporating guided meditation into your routine, you open the door to enhanced mental clarity, relaxation and overall wellbeing. Start small, explore different styles, and discover the transformative power of this practice.