You can begin guided meditation by choosing a short session, settling into a comfortable position, and following the narrator's instructions at your own pace. There is no need to clear your mind or sit in a particular way.
What is guided meditation?
In a guided session, a narrator offers prompts to help you focus your attention. For example, you might notice the contact between your body and a chair, listen to sounds around you, or observe your breathing. The National Center for Complementary and Integrative Health describes meditation as a variety of practices that can involve attention to a sensation, sound, or another focus. Read its overview of meditation and mindfulness.
Try a short first session
- Choose a time when you can pause for a few minutes. Settle somewhere you feel supported.
- Let your eyes close or keep a soft gaze. Adjust your position whenever you need to.
- Listen to the guidance. If it invites you to notice your breathing, let the breath stay natural.
- When your attention wanders, notice that gently and return to the next instruction or a sound in the room.
- When the session ends, take a moment before returning to your day.
If a practice feels uncomfortable, pause or stop. You can also try a different focus, such as the sounds around you or the support beneath your feet.
How to choose a session
Start with a length that fits your day and a voice you find easy to follow. A guided session can offer prompts throughout, while a quieter session may leave more space between instructions. Experiment to find what you prefer.
Try a session in Moodscape
In Moodscape, open Explore and choose Meditate to browse guided sessions. Each session indicates whether it is free or requires Premium. Open Moodscape to find a session that suits your day.
About this guide
This guide is for general education and is not a substitute for professional care. The NCCIH notes that meditation experiences vary and that the research on possible adverse effects is limited. If you have concerns about a practice or your wellbeing, consider speaking with a qualified healthcare professional.
Continue with short guided sessions or a seven-day routine.