By now, I’m sure you’ve heard at least a few dozen times that meditation comes with a wide array of benefits: it can help us manage stress, combat anxiety, and live a happier, healthier life.
But for many of us, just the idea of sitting still for 10-30 minutes as we try to clear our minds is intimidating.
It always helps to have a few experts on your side who will guide you through the practice and make sure you get the most of your experience.
Check out these 10 guided meditations that will ease you into a soothing meditation session and help you reset your mind, regardless of whether you’re a beginner or a mindfulness expert.
And the best part? They’re completely free!
You can also discover 8 of the best meditation apps that make meditating on the go easier and more enjoyable than ever.
1. Lisa Romano’s Guided Meditations
Lisa Romano is a life coach and bestselling author who specializes in codependency and narcissistic abuse. Her goal is to help readers and listeners dive into the subconscious mind and heal the toxic beliefs that have taken over their lives.
Her YouTube channel offers dozens of guided meditations—30 minutes on average—that focus on healing the mind and eliminating negative thoughts. Sample titles include “30 Minute Inner Child Meditation—Release Guild and Fear” and, “Guided Meditation to Heal From Narcissistic Abuse.”
2. The Seat
“The Seat” is a 16-minute mindfulness meditation brought to you by The Honest Guys of YouTube. Featuring beautifully vibrant images, this guided session promises a reflective time-out in a “peaceful, other-worldly environment.”
In the first six minutes, listeners will be guided through a deep-breathing exercise with easy-to-follow instructions. The remaining ten minutes feature soft music that will keep you feeling calm and relaxed as you complete your session.
3. John Bradshaw: Healing the Shame That Binds You
John Bradshaw was a philosopher, counselor, theologian, and teacher who championed a healing that starts with the inner child. He hosted a number of television programs on topics such as addiction, recovery, codependency, and spirituality.
YouTube viewers can experience his guided meditation session on “Healing the Shame That Binds You: Championing and Reclaiming Your Inner Child” in which Bradshaw shows audiences how they can escape their damaged pasts and heal their lives.
4. Vipassana: 10 Day Meditation Retreats
Vipassana is one of the most ancient meditation techniques that originated in India over 2500 years ago.
In English, Vipassana translates to “insight” or “clear-seeing.” Unlike mindfulness or transcendental methods, this ancient technique promotes non-reaction and maintaining focus on the objective sensations in one’s body.
The Vipassana technique is taught in 10-day residential courses that are funded entirely by donations. Even food and accommodation are covered for attendees. Vipassana centers are located in India and across North America, Latin America, Europe, in Australia/New Zealand, the Middle East, and Africa.
5. Jana Roemer’s Yoga Nidra on Insight Timer
Yoga nidra is a state of consciousness between waking and sleeping that is used to relieve stress and also treat post-traumatic stress disorder.
Download the free Insight Timer app to access Jana Roemer’s Yoga Nidra to Reconnect and Expand Perspective. This nidra promises to elevate listeners “out of the details of a challenge” and “into the bigger picture to bring inner peace.”
6. Chakra Sleep Meditation – Healing and Cleansing
This 35-minute sleep meditation from “Live the Life You Love” on YouTube features 22 minutes of guided meditation and 13 minutes of soothing music.
Designed to realign your energy and heal any disruptions that may have occurred due to trauma or stress, this chakra sleep meditation will help soothe anxiety and ensure that you get a good night’s rest.
This session is perfect for those who want to sleep deeply and peacefully and awaken revitalized.
7. The Calm App with Tamara Levitt
The Calm app is free with in-app purchases and features 25 free guided sessions that focus on mindfulness. Free sessions vary in length, from quick 3-minute sessions to 30-minute meditations.
In addition, users can access several 7-day series for free, including “7 Days of Sleep” and “7 Days of Calming Anxiety.” Calm is perfect for beginners who are curious about practicing mindfulness, as well as experienced meditators looking for a few minutes of soothing escape.
8. Jack Kornfield’s Guided Meditations
Jack Kornfield trained as a Buddhist monk in Thailand, India, and Burma, and is one of the key teachers to introduce Buddhist mindfulness practices to the West. He has taught meditation internationally since 1974 and co-founded the Insight Meditation Society in Massachusetts.
Through his website, Kornfield offers free guided meditations on key topics such as “Gratitude,” “Being True to Yourself,” “Letting Go,” and “Family Peace.”
9. Headspace Free Basics Meditation Pack
Meditation newbies will love the ten free “Basics” sessions that will ease you into a regular meditation habit. Other free features include single sessions, such as the SOS meditations for anxiety or oncoming panic attacks, and three sessions from the “Everyday Headspace” series.
In addition, the Kids Calm course (for all ages) is available at no cost, as are three “sleepcasts” and the first sessions of all Headspace courses.
10. The 6-Phase Meditation
The 6-Phase Meditation led by Vishen Lakhiani is available on YouTube and aims to boost your productivity. This 21-minute guided meditation promises to enhance your brain power and emotional state both consciously and unconsciously.
Vishen guides listeners through six phases (connection, gratitude, forgiveness, creative visualization, daily intentions, and blessings) to provide an incredibly efficient meditation that can fit into even the most time-pressed schedules.
Make Meditation a Habit
With these guided meditations, anyone can make meditation a habit and improve their lives with just a few minutes every day.
If you want to learn more about how to develop a successful meditation habit, check out Ntathu Allen’s Meditation for Beginners: How to Meditate for People Who Hate to Sit Still.
The book offers tips for developing a personal meditation practice that you can use anywhere to regain peace of mind, and even comes with a free guided meditation that will walk you through a simple and effective practice.
Do you have any tips for meditation beginners? Feel free to share them with us in the comments below!