Guided Meditation: Meaning, Benefits, and 5 Poses- Practices for Beginners
Ever felt like your brain has engaged in a nonstop mental duel while your body just wants to rest? Relatable? Well, you’re not alone! But what if we told you that you could reset your brain, recharge your energy, and find some calm in your life (without boarding a plane to Bali) with guided meditation?
In a world of seemingly endless notifications, to-do lists, and even "one last email" before bed, it can feel downright rebellious to stop everything and meditate. Guided meditation can help you change the way you relax and heal, staying grounded while doing day-to-day activities. In this blog, Ekattva Yogshala- a yoga school in Rishikesh- will tell you everything about this meditation approach.
Let’s understand its meaning first!
What is Guided Meditation?
Guided meditation is another form of meditation that has a narrator or teacher (often an audio or video recording) guiding you through a mental journey. Compare it to a GPS for your brain, with someone gently guiding where to focus your attention, what to visualize, and how to breathe.
Rather than sitting in silence while you meditate, with the pressure of concluding that you are "doing it right," guided meditation provides you with structure and support while meditating. Guided meditations can be a few minutes to over an hour in length, and can be directed towards a specific focus or goal, e.g., stress relief, sleep, mindfulness, self-love, or maybe even spiritual growth.
Some common elements of guided meditation might include:
Body scanning (bringing awareness to each part of your body)
Breathing exercises
Visualization (imagining calming scenes or light)
Affirmations or mantras
Gentle background music or nature sounds
What are the Benefits of Guided Meditation?
Here are some benefits of guided meditation. After learning about them, we bet you’ll make it your new daily ritual:
Stress Reduction
Most likely, the most common reason why people seek out this meditation practice is stress. Studies have really shown that even just a few minutes of guided meditation a day can drastically decrease your overall cortisol levels (which is your stress hormone).
Improved Sleep
Counted sheep? Switch sides of your bed? Gave your favorite book a once-over yet sleep wouldn’t close your eyelids? If so, guided meditation is perfect for you. Think of it as a fairy with a calming voice who first walks you into a deep relaxation state to help you fall asleep and second (and maybe even more important), stay asleep.
Better Focus and Clarity
With daily practice, guided meditation improves your attention span and clarifies your thoughts. This yoga practice is like wiping the fog off your mental windshield.
Emotional Wellbeing
Guided meditation gives you an opportunity to sit with your feelings, lower anxiety, and know a wider range of "inner calm". Many practices focus on compassion and self-love.
Pain Relief
While it may sound strange, mindfulness-based meditation does work for many people in managing chronic pain and managing the body's pain response.
Accessible for Everyone
No prior experience, fancy equipment, or special clothing needed. If you can breathe, you can meditate.
Check out these resources as well:
4 yoga training courses to join in Rishikesh
A guide on yoga certification course in Rishikesh
What Are the Best Guided Meditation Poses For Beginners?
We bet many readers are now hooked and must be thinking, “Cool. I want to try guided meditation but what pose should I perform it in? Something easy for me as a beginner?” Don’t worry, we've got your back. Here, we have prepared a list of simple poses that can help you get started with guided meditation.
Pick one that feels right today — and change it up tomorrow:
1. Seated Cross-Legged Pose (Sukhasana)
This yoga pose is perfect for traditionalists and those who want to sit with a straight back.
How to do it: Sit cross-legged on a mat or cushion. Keep your spine straight and rest your hands on your knees or lap. Close your eyes and follow a guided audio.
Best for: Morning meditations and grounding sessions.
2. Lying Down Pose (Savasana)
This could be a favorite for sleep meditations and body scans.
How to do it: Lie flat on your back with arms relaxed by your sides. Close your eyes, breathe deeply, and let your body sink into the ground.
Best for: Evening meditations, guided sleep sessions, or stress release.
3. Chair Meditation
This yoga pose is a saviour for professionals working for prolonged hours. It’s great for office breaks or if sitting on the floor is uncomfortable.
How to do it: Sit in a chair with feet flat on the ground. Keep your back straight but relaxed. Rest your hands on your thighs and begin your guided practice.
Best for: Quick stress relief at work or during lunch breaks.
4. Walking Meditation
Meditation doesn’t have to mean sitting still.
How to do it: Take a slow walk in a quiet space. Focus on each step, your breath, and body movement. Use a guided meditation designed specifically for walking mindfulness.
Best for: Nature lovers, restless minds, or people who struggle with stillness.
5. Loving-Kindness (Metta) Meditation
This practice cultivates compassion, love, and emotional warmth.
How to do it: Sit or lie down comfortably. Play a guided Metta meditation. You’ll usually be asked to send thoughts of love and well-being to yourself, loved ones, strangers, and even those you find difficult.
Best for: Emotional healing and improving relationships.
Why Join the 200-Hour Yoga Teacher Training in Rishikesh?
Enrolling in a 200-hour yoga teacher training program in Rishikesh is the first step toward deepening your yoga journey. At Ekattva Yogshala, this course offers a comprehensive, guided learning experience—ideal for both aspiring teachers and serious practitioners.
You won’t just practice meditation more deeply—you'll also explore:
Asanas (postures) to build strength, flexibility, and awareness
Pranayama (breathwork) for inner balance and control
Yogic philosophy to understand the roots of spiritual living
Anatomy to practice safely and teach effectively
This immersive training provides the knowledge, discipline, and confidence needed to evolve as a yoga practitioner and teacher—all while living and learning in the spiritual heart of India.
Why Join a 200-Hour Yoga Teacher Training in Rishikesh this Monsoon
Performing Guided Meditation: Final Thoughts
We get it - life is hectic. Home chores, office meetings - all these activities can make your brain feel overloaded. But hey, somewhere between coffee runs and Zoom meetings, you’ve got to learn how to simply be. Guided meditation offers a gentle, judgment-free space to reconnect with your breath, your body, and your inner stillness.
Struggling with learning guided meditation or want to dive deeper into the yoga world? Join Ekattva’s 200 hours yoga teacher training program. Book your seat today and step into your destiny this September. Email us at info@spiritualpunditz.com in case of queries.
Ekattva Yogshala is also popular for these teacher training courses:
