When starting out, having an expert lead you through the basic steps of your meditation practice is recommended. Whatever skill we are learning in life, having an experienced teacher we can trust and relate to is important. But when it comes to exploring the intricacies and subtleties of the mind, it is not just important but essential.
It’s always a good idea to first understand what we’re trying to achieve through meditation before we embark on what is a journey of a lifetime. In a traditional meditation, meditation students are first taught how to view the contents of the mind and how best to approach the different exercises, to know how to get the best from their practice. Next, they are taught how to practice meditation, to become more proficient. Then comes the integration — learning how to fold the calm and clarity developed during meditation into everyday life.
In a guided meditation, a narrator or teacher explains the dynamics of the mind and how it’s likely to behave during meditation. (This is the approach.) The teacher may also explain meditation techniques. (This is the practice.) Finally, the teacher may explain how to take these techniques into everyday life. (This is the integration.)
Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater equanimity, acceptance and joy. Take a deep breath, and get ready to relax.
The Basics
Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. Even just a few minutes a day can make a big difference.
“Some people complain about taking time out of their day,” said Atman Smith, who teaches meditation to under served communities in Baltimore. “Practice is important though. It’s a tool you can use to bring yourself back to the present in stressful situations.”
But we shouldn’t stop being mindful when we stop meditating. “The purpose of mindfulness meditation is to become mindful throughout all parts of our life, so that we’re awake, present and openhearted in everything we do,” said Tara Branch, a popular meditation teacher based near Washington, D.C. “Not just when we’re sitting on the cushion.”
Mindfulness meditation isn’t about letting your thoughts wander. But it isn’t about trying to empty your mind, either. Instead, the practice involves paying close attention to the present moment — especially our own thoughts, emotions and sensations — whatever it is that’s happening.
In addition to basic meditation instructions, we’ve compiled guided meditations for a few popular exercises including the body scan, walking meditation and mindful eating. “Each of the applied mindfulness practices brings alive an experience that might otherwise be more automatic,” said Ms. Branch.
Though meditating on your own is an essential part of a complete practice, the steady guidance of an experienced teacher can be invaluable, especially as you’re getting started. Our minds wander so easily, and the clear instructions of a teacher can help bring us back to the present moment.
Mindfulness Meditation Practices
You can practice mindfulness meditation on your own anytime and anywhere. But listening to basic guided meditations can also be helpful, especially when getting started. Instructions from an experienced teacher can help remind us to come back to the present moment, let go of distracting thoughts and not be so hard on ourselves.
Here are four guided meditations you can listen to that will help you remain in the present moment. Choose the one that’s the right length for you: One minute is a great place to start but also good if you simply don’t have a lot of time. If you’re more experienced or ready for an extended mindfulness session, try the 10- or 15-minute sessions. You can download these tracks and listen to them when you’re ready to meditate.
One of our main goals at Mindful is to connect you, our readers, with the experts and researchers in the mindfulness field and serve practices to you from them. We know that practicing mindfulness has the power to make a real difference in your life. Our goal isn’t simply to deliver meditations but to ensure we provide resources that are as authentic and accessible as possible. So that everyone, whether you’re an experienced meditator or someone new to the practice, can find a voice to connect with at Mindful.
We curate this website in order to deliver the heart of what mindfulness is. Because it’s heart work. It’s hard work. It takes practice, and it’s worth it. Whether you’re in need of a better night’s sleep, a chance to practice gratitude, or simply a reminder to take a deep breath, here are our most popular guided meditations from 2018.