What is guided meditation?
Think of meditation as tuning into a built-in physiological response. Just as standing on the edge of a cliff triggers stress hormones, meditation does the opposite—it initiates the body’s natural “relaxation response,” which helps your body heal and your mind feel well.
This relaxation response can be activated in countless ways, so meditation is about discovering your favorite ways and what works best for you. It could involve becoming absorbed with your breath, body sensations, sounds, or rhythmic movements, for example. Different techniques suit different needs and goals, so it’s worth exploring to find what resonates with your unique lifestyle and goals.
The difference between guided and self-led meditation
When I work one-on-one with people, I identify their goals, everyday challenges, and desired outcomes. Then I craft meditation techniques tailored to their needs while teaching them the foundational skills and attitudes for an effective practice. The goal is for them to eventually meditate independently. If you’re new to meditation, working with a teacher first can be invaluable, and is highly recommended before you attempt self-guided meditation.
However, guided meditations are a great starting point if that’s not possible. They act like experienced guides, helping you navigate unfamiliar terrain while building confidence and skills.
Imagine for a moment: a trail guide holding your hand through a dense jungle or snowy mountain peak where dangers are lurking. Sure, you could go it alone, but you might put yourself at risk because you don’t know what you don’t know. In meditation, going it alone without proper understanding can lead to even more than just frustration or missed benefits.
The dangers of meditation
One common pitfall is approaching meditation as a way to “fix” or silence the mind. This mindset backfires, creating more strain and tension to fight thoughts and reinforcing damaging self-criticism. Struggling against your thoughts is not only futile but disrupts the relaxation response and diminishes the practice's benefits. It leads to believing meditation is hard and doesn’t work, and one ends up quitting. Even worse is internalizing the problem-believing “something is wrong with me.”
Instead, meditation should foster acceptance and ease, allowing you to work with your mind rather than against it.
What to look for in a guided meditation
A quality guided meditation avoids combative language that pits you against your mind and instead offers space for you to engage with your thoughts in a nonjudgmental way. It introduces techniques to drop your defenses and control mechanisms, become absorbed in something that interests you, and help you experience a positive shift in body and mind
Today, you can find almost every type of guided meditation under the sun, but not all are created equal. Many are shared by individuals without proper training, often using techniques and language suited for monks rather than people with everyday challenges. The unintended consequence is unknowingly suppressing emotions and parts of oneself, numbing out the joy and connection meditation can bring. Choose your guides carefully—research their background and credentials.
If a guided meditation leaves you feeling worse or if consistently practicing it isn’t yielding results, try a different guided meditation or teacher. Meditation should, with time, become a welcome part of your day, with noticeable benefits that enhance your life.
