Meditation sounds intimidating.

Empty your mind. Sit for an hour. Become enlightened.

Here’s the truth: Meditation is just sitting and breathing while someone talks you through it.

That’s it. Let’s start.

What Is Guided Meditation?

Regular meditation: You sit in silence and try not to think. Guided meditation: Someone’s voice leads you through the process.

Guided is way easier for beginners. You don’t have to figure out what to do — just follow instructions.

Your First 5-Minute Meditation

Try this right now. Seriously.

  1. Sit somewhere comfortable (chair, couch, floor — doesn’t matter)
  2. Close your eyes (or soften your gaze)
  3. Breathe normally for 3 breaths
  4. Notice your body — feel your weight in the chair, feet on floor
  5. Focus on your breath — just notice it, don’t change it
  6. When thoughts come — notice them, let them go, return to breath
  7. Continue for 5 minutes — set a gentle timer

That’s meditation. You just did it.

Why Guided Is Better for Beginners

You don’t have to think

The guide tells you exactly what to do. No decisions.

You stay on track

Without guidance, your 5-minute meditation becomes 5 minutes of planning your week. The voice anchors you.

You learn techniques

Good guides teach breathing, body scans, visualizations. You pick up skills.

It’s less boring

Listening to something is more engaging than silence.

Types of Guided Meditation

1. Breath Focus

The guide brings your attention to your breathing. You notice inhales, exhales, pauses. Simple, foundational.

Best for: Total beginners, anxiety, stress relief

2. Body Scan

The guide walks you through your body, part by part, helping you notice sensations and release tension.

Best for: Relaxation, sleep, physical tension

3. Visualization

The guide describes a scene — a beach, forest, mountain. You imagine being there.

Best for: Relaxation, creativity, escape from stress

4. Loving-Kindness

The guide helps you cultivate feelings of warmth toward yourself and others.

Best for: Self-criticism, relationship issues, emotional healing

5. Noting/Labeling

The guide teaches you to “note” thoughts and feelings (“thinking,” “planning,” “worrying”) without engaging.

Best for: Busy minds, building mindfulness skills

How to Choose Your First Meditation

If you’re stressed: Breath focus or body scan If you can’t sleep: Body scan or visualization If your mind races: Noting/labeling If you’re harsh on yourself: Loving-kindness If you want to relax: Visualization

Start with 5 minutes. Not 10. Not 20. Five.

Where to Find Guided Meditations

Apps

  • MeditationApp — Clean, beginner-friendly, free (I built this)
  • Headspace — Great for beginners, subscription required
  • Calm — Nice sleep content, subscription required
  • Insight Timer — Huge free library, variable quality

YouTube

Thousands of free meditations. Quality varies wildly. Search “[duration] [type] guided meditation” (e.g., “5 minute breath focus guided meditation”).

Podcasts

“Meditation Oasis” and “The Daily Meditation Podcast” have free guided sessions.

The Common Obstacles

”I can’t empty my mind”

You’re not supposed to. The goal isn’t to stop thinking — it’s to notice when you’re thinking and return to the breath. Thoughts are normal.

”I don’t have time”

You have 5 minutes. Before bed. While waiting. Morning coffee. Start there.

”I can’t sit still”

Try walking meditation or body scan while lying down. Movement and stillness are both valid.

”Nothing happens”

Meditation isn’t about having experiences. It’s about practice. The benefits come from consistency, not individual sessions.

”I fall asleep”

Try meditating earlier in the day, sitting up, or opening your eyes slightly.

A Simple Beginner Schedule

Week 1: 5 minutes daily (guided breath focus) Week 2: 5 minutes daily (try body scan) Week 3: 7 minutes daily (alternate between favorites) Week 4: 10 minutes daily

After a month, you’ll have the basics. Then adjust based on what works.

What to Expect

Day 1: Feels weird. Mind wanders constantly. “Am I doing this right?”

Week 1: Still feels weird. But you notice you’re calmer after sessions.

Week 2: Starting to look forward to it. Sessions feel shorter.

Week 4: Noticing benefits during the day — more patience, less reactivity.

Month 2+: A habit. You feel off when you skip it.

Using MeditationApp

MeditationApp was built for this exact journey.

  • Beginner-focused: Sessions designed for people who’ve never meditated
  • Multiple types: Breath focus, body scan, sleep, anxiety
  • Progress tracking: See your streak, total time
  • No subscription pressure: Free core features

FAQ

How long should a beginner meditate? Start with 5 minutes. Build to 10-20 over time. More isn’t always better.

Do I need to sit cross-legged? No. Sit however you’re comfortable. Chair, couch, floor. Lying down is fine too.

Can I meditate with eyes open? Yes. Soft gaze, unfocused, looking slightly down. Some people prefer this.

When’s the best time to meditate? Morning is popular (start the day centered). But any consistent time works.

What if I miss a day? Start again tomorrow. No guilt.

Is this religious? Meditation comes from Buddhist traditions, but modern guided meditation is secular. No beliefs required.

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— Dolce