Guided Meditation

Most of us hear "meditation" and think of silencing the mind. What you actually do is simpler: you sit, rest your attention somewhere, and when you notice it has wandered, you bring it back. That's all. The hard part is doing it regularly.

There are two ways in here. With the music practice you choose the length and the music and carry on by yourself. In the guided videos a voice takes you through step by step, with sessions such as body scan, yoga nidra and loving-kindness (metta) meditation. If you're new, starting with a guided session is usually easier.

What can you expect?

Nothing dramatic happens in the first days. Many people first notice how much they think, and take it for failure. It isn't. Noticing is the practice.

The research is measured, too. A 2014 review in JAMA Internal Medicine looked at 47 studies and more than 3,500 participants. It found that mindfulness-based programmes were linked to moderate improvement in anxiety, depressive symptoms and pain. For sleep, attention and weight the evidence was weak. So meditation is no miracle. It is a habit that, done regularly, helps some people.

Which mode should you pick?

• Music practice: Choose this if you want to sit with your own breath or a method you already know. The music only softens the background.
• Guided video: Choose this if you don't know what to do or your mind is very scattered. The guide's voice gives your attention something to hold on to.
• Length: Five minutes is not too little. Five minutes every day does more than half an hour once a week.

Before you begin

I'm giving myself these few minutes. I don't need to get anywhere. I'm just going to sit here.

How to do it

1. Sit in a way that is comfortable but lets you stay alert. A chair is fine; keep your back straight and your shoulders loose.
2. Pick a mode: music on your own, or a guided video.
3. Close your eyes or lower your gaze to the floor. Slow down on purpose for the first three breaths.
4. When your attention drifts, don't scold yourself. Notice it and return to your breath or to the guide's voice.
5. When the time is up, don't jump to your feet. Sit for a few more breaths, then open your eyes.

Things to keep in mind

The aim is not to empty your mind. Thoughts will come; noticing them and letting them go is enough.

If you are in the middle of intense grief, trauma or panic, long silent sessions can sometimes be hard. Keep it short, sit with your eyes open, and get support from a professional if you need it.

Frequently asked questions

How many minutes a day should I do?

As many as you can keep up. For most people the realistic path is to start with 5 or 10 minutes and, after a few weeks, lengthen it if you want to.

I keep getting sleepy. Am I doing it wrong?

No, it's very common. Keep your eyes slightly open, don't lean back, or move the practice to a more alert time of day.

Do I have to sit cross-legged?

No. You can sit on a chair or a cushion, or lie down. What matters is that you stay comfortable and awake.

Note: The practices here are for rest and for coming back to yourself. They are not medical advice, diagnosis or treatment. If you have a health condition or take medication, follow what your doctor tells you. If you feel unwell during a practice, stop.