Guided Meditation for Beginners

Have you ever heard of Sahaja Yoga? It’s has a unique ability to raise your own inner energy. When awakened you overcome stress and over-thinking. It’s also free, and easy to try!

What is guided meditation

Congratulations on taking time for yourself and reading about this wonderful practice 🙂

A guided meditation involves someone leading you through a session. They may choose from a variety of techniques and methods.

In Sahaja Yoga, the first method is to say affirmations (that you say quietly), to facilitate your inner energy awakening within.

This energy is known as Kundalini, and it’s active awakening enhances joy and emotional well-being. You enjoy noticing it within, and It helps you go into a deeper state of peace, so you move further away from nagging stresses and distractions.

A session can be improved with a few preparatory activities. Here are a few things to try:

Finding a place to sit that is relatively quiet and comfortable.
Putting devices on do not disturb or airplane mode.
Watching your breath to balance and regulate emotions.
Playing soothing music.
Burning incense, and placing flowers on a table.

When settling into a guided meditation, here’s a few things that impact how you feel, making a positive difference during the session:

Feel good! You’re making a healthy life choice that benefits you and those around you.
Be patient. It might take time to feel the calm moments of joy you deserve.
Don’t feel guilty. Meditation heals past mistakes, because it insists you leave the past in the past, and enjoy the here and now.
Take a moment to forgive any mistakes someone might have made. Don’t forget to release stress by forgiving yourself.

How guided meditation works

The idea there’s an inner energy within you, is best to understand by having the physical experience of its flow and movements.

It usually feels like a gentle breeze of wind in your hands, or above your head. It might also feel like a release of heaviness turning to a light calming sensation..

To start the process of this experience, we ask ourself, quietly within our heart, for the pure knowledge of our inner energy.

It’s a tiny fraction of a feminine primordial energy, that manages the automatic functions within ourself. We call this energy “Mother”, since she regulates the living actions inside, such as breathing, and the rhythm of our heart beat.

After asking for inner knowledge, a few strands of energy will travel upwards, starting from the base of the spine, then completing the journey slightly above the head.

They move within the spine, and along their way, they stop at nerve centres (plexi), where they gently energize, comfort, and balance the nerves and surrounding areas.

By the time the destination is reached, sightly above the head, subtle moments of silence are experienced. You will enjoy having your attention absorbed into the present moment – the drop we are enters an ocean where thoughts and feelings release into a great expanse.

With time, and dedication to meditation, we cherish these enlightened moments, enjoy life from a new perspective, and benefit with a balanced mind and body.

If you would like to try a short mediation now, here is a Youtube Meditation video:

Five Minute Meditation Anyone Can Do – A Perfect Introductory Session

Benefits of Meditation

Meditation is known to improve mental health by lowering stress, anxiety, and worrying.

Reported physical health benefits include lowering blood pressure, managing pain, improving sleep, and improving immune function.

Sahaja Yoga Meditation has a very special benefit, that each time you meditate, more strands of your inner energy rise. They magnify the following beautiful qualities within yourself.

Increased feelings of spontaneity and innocence.

Creativity and satisfaction
Good humour, and non-judgemental enjoyment of others.
Mental peace, and secure connection with inner self.

Here is a detailed collection of medical studies researching Health Benefits of Meditation.

https://freemeditationtv.com/benefits-of-meditation

Different Ways you can Meditate

Here’s a variety of ways to keep meditation sessions fresh.

Affirmations. This technique helps us release stress that might be creating a barrier to inner energy rising. It is probably our number one approach to feel a soothing, and deep experience. Below is a video that leads the listener through the following:

Mother, please give me pure knowledge (the experience of inner energy within)

I am my own master (settle yourself within)
I am the pure spirit (move beyond thoughts and feelings)
I am not guilty (while increasing your self-esteem)
I forgive everyone (enjoy the freedom of mental peace)
I forgive myself (feel joy)
Mother, please give me self-realization (achieve the enlightened state)

Once these are said, it is best to sit for some time (5 minutes or more) and settle into a state of peace and joy. When thoughts come, you may leave them slightly above the top of the head. They will slowly dissolve and lose potency. It is as if they drift into an expanse and become enlightened, allowing you to release everything in your mind that you wanted to let go.

Guided Meditation – Mental Silence and Inner Peace

Placing Attention on the Hands.

If your left hand is warm or heavy, you leave it palm up on your lap and place your right hand towards Mother Earth. Leave it there for some time, with your attention slightly above the top of your head. Your left hand will begin to feel lighter as you begin feeling inner joy.
If your right hand is warm or heavy, you leave it palm up on your lap and your left hand at the level of your head, palm facing backwards. Leave it there for some time, with your attention slightly above the top of your head. Your right hand will begin to feel lighter and a feeling of freedom will develop.

Adding a Musical Experience. Listening to music can both slow down thinking, while elevating your emotional state. Having a playlist with a variety of musical styles, instruments, and voices can create interest during your sessions and keep you away from thinking.

Here’s a playlist with some suggested music,

https://www.youtube.com/playlist?list=PLae0jiPfmsVM3bwtdT7THWtf5mzHxT1G1

Speeches from our Founder. Shri Mataji founded Sahaja Yoga Meditation as a method for anyone to achieve self-realization. In this enlightened state, everyone can become their own spiritual guide and have a successful meditation session. Shri Mataji gave thousands of speeches worldwide that were free and open to all. During programs many people experienced joy and an inspiration to continue meditating.

Tips to Make Meditating a Healthy Habit

Consider one or more of the following:

– Predict the best time of the day for yourself. Then set an alarm for that time as a reminder.

– Consistency is key. It’s okay if you can only sit for two or three minutes. With time your sessions will naturally expand, and if they don’t that’s ok too.

– Try the “Different Ways to Mediate” above. One styles will make it easier for you to go deeper into the session and establish your practice.

– Communicate with others (participants and teachers) to ask questions and share your experiences. Check the section below to find a class that suits you.

Where to Experience Guided Meditation

Would you like to attend an in-person session? Classes are free, open to all, with no registration required. Most sessions run for 1hr while some instructors will let them run a little more, sometimes ninety minutes. https://wemeditate.com/classes

For online convenience here are a few options. Three are currently having daily sessions with the opportunity to get direct tips from an experienced instructor.

An evening program from London, England. https://wemeditate.com/live
A 21 day program from Australia – https://www.freemeditation.com.au/online-eu/
A 21 day program from North America – Eastern Time https://us.sahajayoga.org/21days2025/
A daily program from Texas https://meditateanytime.com/

Finally, there are many guided meditation videos of varying length and variety. Thanks for reading this article and feel free to click a video below.