Free Guided Meditation for Beginners: Top 10 Online Resources

Meditation is something we all could use more of. It calms the body, it takes us out of that fight-or-flight response and it helps us get into that parasympathetic mode. It has so many health benefits, that its definitely worth trying; meditation for beginners doesn’t need to be as hard as it sounds!

If you’re new to meditation but you want to start incorporating this into your daily life, guided meditation is an excellent place to start. Guided meditations can help get you into the meditative state by literally guiding you as opposed to doing so on your own. It is also incredibly calming and can take your mind away from the chaos of the day and center yourself on something relaxing.

Guided meditations can also be downloaded onto a phone, or tablet making them very convenient for when you are not in the comfort of your own home. You can bring these meditations with you to work, school, or on a business trip, and sneak away to plug in your headphones for 5 minutes to re-center yourself and get ready to take on the rest of the day.

To help get you started, here are the best online resources offering free guided meditation for beginners:

1. Headspace

Headspace is a wonderful meditation app that you can download on your phone or tablet that can be brought with you anywhere you go. Headspace is perfect for anyone who is just starting their meditation practice, and the app even has daily reminders to help you get into the habit of meditating every day. Each meditation is about 10 minutes long, and you have a choice of what type of meditation you want to practice that day. The options include foundation, health, and performance. Once you master one level, there is an option for a subscription where you can access more meditation options to improve your practice. All in all, headspace is a great option for anyone who is just getting started and needs a daily reminder.

2. Take a Break

Here is another great meditation app that allows you to take a few minute break from your hectic day, and follow along with a guided meditation. You can choose between short or long meditations, and you can also choose whether or not you want music in the background or just a guided meditative voice guiding you through. This is a perfect option to help you relieve stress during a stressful point in your day.

3. Calm

An excellent app for beginners that starts out with a seven-day program. You can choose between different sound options as well as meditation length; you can choose guided or even unguided sessions as you get better at your practice. There is even a seven-day program for those who have issues with falling asleep or a seven-day option to combat stress.

4. “The Seat”

This is a guided meditation video available on YouTube that focuses on imagery. These images provide beautiful views of nature and guides you through practicing deep breathing at the beginning of the video. The last portion of the meditation is quiet other than the background sounds of nature, and the beautiful images. This is a great option for those who like a more visual way of meditating.

5. Surrender Meditation-Letting Go

Here is another guided meditation available on YouTube that works wonders for those who are uptight, and frequently worried. This guided meditation is perfect for helping you release your need to control. You may notice that this meditation is excellent for quieting the mind but also helps to relax your entire body. This is a longer guided meditation at about 35 minutes and is a great meditation to work towards after you get the hang of the 5-10 minute videos.

6. Tara Brach

Tara is the founder of the Insight Meditation Community of Washington, DC which is one of the largest non-residential meditations centers in the United States! Tara offers free meditations on her website where you can find short guided meditations, meditations for awareness, and countless others.

7. The Chopra Center

The Chopra Center provides yoga, meditation, and Ayurveda, and is an excellent resource for anyone getting started with meditation. The Chopra Center website offers various free guided meditations for download for things like letting go, healing, and empowerment.

8. Meditation Oasis

A meditation podcast that features meditations, as well as music for meditations, and if perfect for beginners. These guided meditations range from 7 minutes to over 20 minutes long.

9. UCLA Free Guided Meditations

UCLA health offers free guided meditations on their website. The free meditations are perfect for beginners, and they provide the option of taking a 6-week online class for a more in-depth experience.

10. Insight Meditation Society

The insight meditation society offers podcasts, downloadable meditations, and a streaming option. The guided meditations are recorded by various different professionals, so you can choose the ones that work best for you.  

Free meditations are available all over the internet. The resources are there to help you get started on your meditative journey. If it’s something that you have been interested in starting, just start! All it takes is a set of headphones and a quiet space, and you are ready to go. With just a couple of minutes per day you can drastically change not only your mental health, for the better, but your physical health and balance as well. It only takes about ten minutes of your time to change your entire day!

What other resources do you use to assist you in your practice? Please share in the comments below.

She is a Certified Nutrition Consultant and Nutrition Writer. She believes in a non-traditional approach to achieving your health goals, and that everyone’s journey is different. There is no one size fits all. Some of Rebecca’s areas of interest include sports nutrition, weight loss, kidney health, food sensitivities, and digestive health to name a few.

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