20 Guided Meditations For Beginners


Many people that start meditating find easier to meditate with a guided meditation.

A guided meditation is a meditation in which somebody (an experienced meditator) guides the beginner with his voice. The conductor indicates at every moment what the listener has to do in order to meditate. Many guided meditations also contain music in the background that helps introduce the mood for the meditation (that is, a mood of tranquillity and calmness).

Some guided meditations have a specific purpose: either to relief stress, or to perform a body scan, or to generate compassion. Others are just meant to observe your thoughts, how they appear and how they vanish, and how they try to take control of you.

In any case, starting to meditate can be overwhelming at the beginning. Even if provided with instructions from a master or a book, even if you may have practised a couple of times with an instructor, the first times you do it on your own can be frustrating. Guided meditations try to reduce the frustration, providing a guidance during your first sessions on your own.

The final goal is, of course, that you achieve to meditate without any guidance or external help (that includes music). Is in the cold space of your inner mind where the real battle exists. You, alone with your thoughts. That is the war that you must win. But at the beginning meditating is too tough and boring. We need, hence, to do some baby steps towards that final goal.

For this purpose, I have collected a list of guided meditations, with different durations and different purposes. The idea is that you progressively increase the meditation time while being guided, and, at the same time, practise meditations with different purposes.

Then, once you have reached at least 20 minutes meditation with guidance, it will be time for you to move forward and start meditating on your own.

The following workouts provides you with the steps to reach that goal.

The Workout

The workout included in this post aims to introduce meditation in your daily life by using guided meditations. If you follow this workout, you will be easily guided through the meditations along 20 days. Then on day 21, you will start your first non-guided meditation for one minute, and keep increasing your meditation time on your own.

Workout 1: guided phase

  • Start on day one of your training with the meditation of 1 minute from the list below.
  • Each day increase your meditation time by doing the next meditation on the list (do not skip meditation on the weekends).
  • There are meditations up to 20 minutes long. Once you reach the 20th meditation and feel comfortable with it, start meditating on your own following the workout n.2.
Workout 2: non-guided phase

  • Use a timer to control your meditation time with an alarm.
  • Decide which type of meditation are you going to do on your own. You can just remember what you did during your guided phase and do the same without guidance. Also, you can just apply a meditation technique and keep mastering it. You can learn one technique in this post.
  • The first day, set 1 minute and meditate that time on your own.
  • Next day, set 2 minutes of meditation on your own.
  • Continue increasing 1 minute per day (including weekends) until you reach 20 minutes.
  • Keep meditating for 20 minutes as many days as possible.
  • Every 10 days, perform one of the extra guided meditations listed below. They will help you to progressively increase your meditation time and test new meditation techniques.

The 20 Guided Meditations


The Extra Meditations

If you feel like need longer sessions of meditation but think that they would be too much without a guidance, try one of the longer meditations include here, once every ten days. They will help you to increase even more your meditation time.



You can train with this guided meditations and others (just search Google for Guided Meditations) for as long as you want. However, keep in mind that the real exercise is when you meditate on your own, facing your thoughts alone.

Remember that:

The only war worth fighting is the war in your mind

Your path to win that war starts now.


Final question

Now, I have a question for you:

Do you prefer guided meditations or meditating on your own? Why?

Write us a line explaining your reasons!


photo credit: RelaxingMusic via photopin cc

11 Responses to 20 Guided Meditations For Beginners

  1. AngelS 03/01/2015 at 20:04 #

    At first i really liked the guided meditations. It helped quite a lot and it was easier to concentrate on breathing when i had someone repeatedly reminding me, but now I’ve decided to continue meditating on my own, it’s definitely more difficult, but also more rewarding 🙂

    • Rick T. 31/01/2015 at 13:21 #

      Hi AngelS,
      what you say is exactly the way to perform meditations. You must start small, with small amounts of time and with a guide. But once you reach a certain practice, you must aim at practicing on your own without music or any other distraction.
      The guide here allows you to reach that situation in about a month by progressively increasing the time.

      Keep meditating!

  2. Ryan 21/10/2015 at 17:35 #

    I loved that you had shared the links for all of these guided meditations. It was great to have a few that were different lengths, and introduce beginners to the hobby and passion of guided meditation. It is something I truly love. Having a guide really helps me stay focused, but the end goal for me is to be able to do it with a guide or without with ease. It is like strength training. Just one day at a time to get mentally stronger!

    • Rick T. 08/11/2015 at 19:05 #

      That is right Ryan it is like strength training. You have to start small and increase bit by bit, progressively.

      Keep getting mentally stronger.

  3. Robin 02/03/2017 at 14:26 #

    At the moment guided meditation.

  4. Anónimo 28/03/2017 at 9:38 #

    find it easier

  5. Kristi 12/03/2018 at 7:44 #

    For weeks I have been following guided sleep (which work incredibly well for me!) and I have tinkered with meditation in the past here and there. Experiencing the effects of the sleep and subliminal meditations has me wanting to pursue more mental strength by means of daytime (or non sleep) meditation.

    I did not know where to start the practice, so thank you for posting this.

  6. worship leading podcast 31/08/2018 at 6:58 #

    Hello, after reading this remarkable piece of writing i am as well cheerful to share my
    knowledge here with colleagues.

  7. Jenny 18/02/2019 at 16:51 #

    Indeed an extremely great and useful guided meditation shared.
    I’ve been trying to focus on my breath, but once I start focusing on the same, it doesn’t stay natural. Moreover, I start feeling my stomach going up & down. I mean, I feel awkward sometimes.
    Can you suggest something on it please?

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