Headspace – Guided Meditations

When starting a meditation practice, the first question to ask is if you want it to be guided or unguided. The preference is going to differ from person to person, but before deciding what best suits you, it’s worth exploring what each option involves.

(Just want to meditate? Click the play button below for a mini-guided meditation, or keep scrolling to try your first full Headspace meditation.)

What is Guided Meditation?

Guided meditation describes a type of meditation led by a teacher, in person or via audio or video.

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.

Get immediately download Headspace – Guided Meditations

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.)
Where to Experience Guided Meditation
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Instructional apps

Digital apps offer the opportunity to meditate with an expert via audio or video. In the Headspace app, most meditations are guided by co-founder and former Buddhist monk Andy Puddicombe. Andy offers exercises that incorporate elements of both an ‘insight’ meditation (a clear awareness of what’s unfolding as it unfolds) and a ‘calming’ meditation (cultivating clarity and calm by using an object of focus, such as the breath or a visualization). These techniques ensure that both awareness (of the present moment) and compassion (for yourself and others) are being trained at the same time.
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Local meditation classes

A quick Google search can offer information about local meditation groups that meet regularly. For some people, meeting like-minded people can be the key to cementing a meditation habit. Like an instructional app, most local meditation groups and classes are led by an experienced teacher or practitioner who can offer guidance, insight, and periods of silence. The style of meditation will likely vary based on who leads the class and the kinds of styles or schools of meditation they have studied.
What is Unguided Meditation?

Unguided meditation (or silent meditation) allows the practitioner to customize the ways in which they’d like to meditate on their own, including duration, space, and degree of silence. During unguided meditation, you typically meditate without any external tools. Our Meditation 101 page offers basic tips for setting up an unguided meditation practice: Find a quiet space with minimal interruptions; look for a comfortable place to sit, usually in a chair or on the floor; choose a posture that feels okay in your body; and begin to breathe deeply, in through the nose and out through the mouth.

In an unguided meditation practice, the practitioner meditates alone without someone else explaining the process. A solo practitioner might choose to use some of the techniques they’ve learned in guided meditations, like visualizations, mantras or body scans. For this reason, it can be useful to start with guided meditation if you have no background in the practice. Alternatively, some people might choose to simply sitting in quiet, paying attention to their body and thoughts for a set period of time.
Guided vs Unguided Meditation

Choosing between guided and unguided meditation is entirely based on personal preference. Some people will prefer guidance for a long time while others might not want guidance at all. We can think of guided meditation as having an experienced instructor alongside you when learning to drive: They aren’t just there to give guidance — they also provide encouragement and support!

Most Headspace users say they feel more comfortable with guided meditation when first learning the practice. As your confidence and skills progress, you may well dispense with the guided lessons and go it alone. Or you may alternate between guided and non-guided meditation. Ultimately, it’s subjective. Whilst some people like the idea of driving off into the distance alone, others simply prefer traveling the journey with someone accompanying them.