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Meditation, like any other physical or mental exercise requires guidance at least at the initial stages. We know that everybody can run. We do not think we require any guidance or technique to understand how to run. Still, we have specialists and coaches who train the athletes who want to run fast and successfully.

If meditation means thinking or contemplating, everybody meditates, but few know how to meditate or think positively, creatively and gainfully. Thoughts are like food. While good and healthy thoughts like wholesome food build our body and mind, negative thoughts like bad food damage our mental and physical health. Most people think or meditate negatively and harm themselves rather than doing any good.

Some try to concentrate during meditation, but their mind runs away here and there. They do not know how to control this monkey. Even though you keep sitting, say, in lotus posture all the time, you fail in your objective of meditation, which is, to feel relaxed, peaceful and happy.

The solution to this problem is that you need to be guided in your meditation so that your mind does not keep wandering away like a stray cow in the forest. Guided meditation is, therefore, not only essential to keep your mind on track, but you are also guided on what and how to think about.

The best form of guided meditation is to sit in front of a guru or a master and follow his guidance. He can watch your eyes and other facial expressions and know whether or not you are genuinely meditating. He may suggest corrections if you make mistakes while doing meditation. Moreover, you may also ask questions if you feel any difficulty in following his guidance. Some gurus ask the disciples to maintain an eye contact with them in course of the meditation sessions. This helps the subjects to keep their mind in focus. Moreover, an exalted and realized master has built up a reservoir of yogic power which he can transfer through his eye contact to the learner and empower him to meditate with greater concentration and benefit.

Explore a practical meditation habit in daily life

A practical starting point for a practical meditation habit is to identify what you can actually practise today. You do not need expensive equipment, a perfect mood or an empty mind; attention and a willingness to begin are enough. A peaceful habit is easier to keep when it has a clear place in the day. Rather than aiming for an impressive session, choose a short practice you can repeat with patience.

A short practice to experiment with

Sit in a supportive position, notice a thought without judging it, and return to one calm intention. Let the exercise finish with an ordinary useful action rather than chasing a special experience. Before starting, consider what would make the practice accessible today. You may prefer a chair, eyes open, a gentle timer or a moment of stillness after a routine activity. Small adjustments make it easier to return tomorrow.

Make the idea your own

Invite yourself to practise only what feels comfortable and meaningful. You are free to shorten the session, keep your eyes open or return to an ordinary activity if the chosen focus is not right for you today. A simple reflection is to ask what you noticed before and after the pause. Do not judge the session by whether every thought disappeared. Instead, look for a moment when you recognised a distraction and returned to your intention.

For a little more structure, explore the free beginner meditation guide and the daily meditation practices. These resources are freely available; no purchase is required.

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More on Guided Meditations

Explore a practical meditation habit in daily life

A short practice to experiment with

Make the idea your own

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