Guided meditation FI

Guided vs Unguided Meditation: Which Is Right For You?

People’s first meditation experience is usually guided meditation, with the soft voice of a meditation teacher guiding you through the practice. My first experience was with a therapist. When I started I thought it was weird, but by the end of the session, I felt awake for the first time.

As you become more experienced you might find yourself walking into the age-old debate – guided vs unguided meditation – which is better?

This article will look into both types, exploring their advantages and disadvantages, and providing you with the key things to consider to help you decide which form might best suit your needs and lifestyle.

What is Guided Meditation?

Woman listening to a  guided meditation

Guided meditation is a form of meditation where a person (usually a meditation teacher) leads you through a meditation session, providing instructions and guidance to help you focus and relax.

This can be done in person or through audio recordings, apps, podcasts, or videos. It’s a highly accessible way to start meditating, especially for beginners who may struggle with quieting their racing minds and staying in the present moment on their own.

What Makes a Guided Meditation?

  • Led by a teacher or experienced practitioner: During guided meditation, a teacher or experienced practitioner provides verbal instructions on how to practice meditation and prompts to help you relax and focus.

  • Provides verbal instructions and prompts: The teacher or practitioner may guide you through breathing exercises, visualization techniques, or body scans, helping you stay present and aware of your thoughts and physical sensations.

  • Can be done in person or through various media: Guided meditation can be practiced in person with a teacher, through audio or video recordings, or with a meditation app.

  • Suitable for beginners and experienced meditators alike: Guided meditation is a great way to start a meditation practice, providing structure and support for those new to the practice. It can also be a helpful tool for experienced meditators looking to deepen their practice or explore new techniques.

guided vs unguided meditation - two women lying down in a guided meditation session

Guided Meditation Pros

1. Ease of Following Along

Guided meditation is designed to be easy to follow, making it an excellent choice if you are new to the practice or those who prefer a more structured approach. 

The guide provides prompts that healthily direct your thought process. This guidance can great beginners who may be unsure of how to navigate their thoughts during meditation.

The clear instructions provided in guided meditation make it easier to engage with the practice and learn the basics of meditation.

We’re normally you might feel frustrated with how you are feeling, a good guide will normally reinforce that how you are feeling is normal, and to just notice it and not judge it.

Related: The Best Meditation Apps

2. Maintaining Attention

One of the challenges of meditation, especially for beginners, is maintaining attention. Our minds tend to wander, and it’s easy to forget that we’re supposed to be meditating.

Guided meditation helps you to keep your attention focused on the practice. The guide’s voice pops up just before your mind starts to wander, helping you to refocus your attention.

This constant redirection can be helpful for those who struggle with maintaining focus during meditation.

3. Relaxation through Voice

The sound of a calming voice can be incredibly soothing, especially during stressful situations.

In guided meditation, the guide’s voice can help to ease your anxiety and promote relaxation. This can be particularly beneficial for those dealing with panic attacks or high-stress situations.

The soothing voice of the guide can provide a sense of comfort and reassurance, helping to create a more peaceful and relaxing meditation experience.

4. Avoiding Distractions

Music can sometimes be distracting during meditation. With guided meditation, you have the option to listen to a guide without any music.

This can help to eliminate potential distractions and allow you to focus more fully on your breath and the experience of meditation.

This focus on the guide’s voice, rather than on music, can create a more immersive and concentrated meditation experience.

woman in office listening to a guided meditation deciding whether guided vs unguided meditation is better

5. Ideal for Beginners

Guided meditation is often the preferred choice for beginners. It provides clear instructions and reassurance that you’re “doing it right,” which can be particularly helpful for those who are new to the practice.

This guidance can alleviate any feelings of uncertainty or overwhelm that can sometimes be associated with starting a new practice, making guided meditation an ideal starting point for those new to meditation.

6. Facilitates Reflection

Guided meditation can also facilitate reflection. The guide provides prompts that help you to reflect on different situations or emotions.

This can be particularly beneficial for those who are dealing with difficult situations or emotions.

The guided prompts can help you to explore these feelings in a safe and supportive environment, encouraging self-awareness and personal growth.

7. Suitable for Difficult Situations

Guided meditation can be particularly beneficial for those dealing with difficult situations or emotions.

The guide provides prompts and support that can help you to navigate challenging thoughts and emotions.

This guidance can provide a sense of stability and reassurance during difficult times, making guided meditation a valuable tool for emotional well-being.

8. Plenty of Choices

There are a plethora of guided meditations available online.

This means that you have plenty of choices and can find a guided meditation that suits your needs and preferences.

Whether you’re looking for a meditation to help with stress reduction, improve focus, or foster compassion, you’re likely to find a guided meditation that fits your needs.

9. Short and Sweet

Guided meditations are often shorter than unguided meditations, making them easier to fit into a busy schedule.

Even a brief guided meditation can provide a moment of calm and focus during a hectic day. This flexibility makes it easier to maintain a regular meditation practice, even when time is limited.

10. Easier to Stick With

Finally, guided meditations are often easier to stick with than unguided meditations. The guide provides structure and support, making it easier to maintain a regular meditation practice.

This structure can be particularly beneficial for those who struggle with self-discipline or who find it difficult to meditate without guidance.

With guided meditation, you’re more likely to stick with the practice and reap the many benefits of regular meditation.

Guided meditation - couple in a guided sound bath

Guided Meditation Cons:

1. Potential for Dependence

One potential drawback of guided meditation is the possibility of becoming overly reliant on the guide.

While the guidance can be beneficial, particularly for beginners, it can also create a sense of dependence. Over time, this can make it more difficult to meditate without a guide.

This dependence can limit your ability to explore your thoughts and feelings during meditation, potentially hindering your personal growth and self-awareness.

2. Limited Personalization

Another potential disadvantage of guided meditation is limited personalization.

While there are a variety of guided meditations available, each one follows a set structure and theme. This can limit your ability to tailor your meditation to your specific needs and preferences.

For example, you may prefer a slower pace or a different focus than what’s provided in the guided meditation. This lack of personalization can make the meditation feel less relevant or effective.

3. Distractions from the Guide

While the guide’s voice can be soothing and helpful, it can also be a source of distraction. Some people may find the guide’s voice or the content of the guidance to be distracting, pulling their attention away from their meditation.

This can be particularly challenging if you prefer silence or find it easier to focus on your thoughts and breath.

4. Difficulty Finding the Right Guide

Finally, finding the right guide can be a challenge. Everyone is different, and a guide that works well for one person may not work as well for another.

It can take some time and experimentation to find a guide whose voice, style, and approach resonate with you. This process can be frustrating and time-consuming, potentially detracting from the overall meditation experience.

Guided meditation - man lying down listening to a meditation

Unguided Meditation Pros

1. Freedom and Flexibility

On the positive side, unguided meditation offers a great deal of freedom and flexibility. Without a guide to dictate the structure of the session, you’re free to meditate in a way that suits you best.

This can allow you to explore different techniques and focus on areas that are most relevant to you. This freedom can be particularly beneficial for more experienced meditators who have a clear understanding of their needs and preferences.

2. Deepens Personal Practice

Unguided meditation can also help to deepen your practice. Without a guide, you’re free to explore your thoughts and feelings more profoundly.

This can lead to greater self-awareness and personal growth. It can also help you to develop a stronger connection with your inner self, enhancing the overall benefits of your meditation practice.

3. No Time Constraints

Another advantage of unguided meditation is that there are no time constraints. You can meditate for as long or as short a period as you like, allowing you to tailor your practice to your schedule.

This flexibility can make it easier to maintain a regular meditation practice, even when time is limited.

4. Enhances Self-Reliance

Finally, unguided meditation can enhance your sense of self-reliance. Without a guide to rely on, you’re responsible for maintaining your focus and directing your practice.

This can help to build your confidence and self-reliance, both in your meditation practice and in other areas of your life. This sense of self-reliance can be particularly empowering, making unguided meditation a valuable tool for personal development.

Unguided Meditation Cons

1. Requires Self-Discipline

Unguided meditation, also known as silent meditation, requires a significant amount of self-discipline. Without a guide to lead the session, it’s up to you to maintain your focus and keep your mind from wandering.

This can be particularly challenging for beginners or for those who struggle with self-discipline. It’s easy to become distracted or to let your mind wander during unguided meditation, and it takes a strong sense of discipline to bring your focus back to your meditation.

2. Risk of Overwhelm

Another potential drawback of unguided meditation is the risk of overwhelm. Without a guide to provide structure and direction, it can be easy to become overwhelmed by the flood of thoughts that can arise during meditation.

This can be particularly challenging for beginners who are not yet accustomed to managing their thoughts during meditation. The lack of guidance can make it difficult to navigate these thoughts and can lead to feelings of frustration or disappointment.

3. Lack of Immediate Feedback

Unguided meditation also lacks the immediate feedback that a guide can provide. In guided meditation, the guide can help you adjust your practice in real time, providing feedback and direction as needed.

In unguided meditation, it’s up to you to assess your practice and make adjustments as needed. This lack of feedback can make it more difficult to know if you’re “doing it right,” particularly for beginners.

4. Requires a Solid Foundation

Finally, unguided meditation requires a solid foundation in meditation techniques. Without a guide to provide instruction, it’s up to you to understand and apply different meditation techniques.

This can be challenging for those who are new to the practice or who do not have a strong understanding of different meditation techniques. Without this foundation, it can be difficult to get the most out of your unguided meditation practice.

Guided vs Unguided Meditation: Which is Better for You?

Both guided and unguided meditation offer unique benefits and potential drawbacks. Your choice depends on your personal preferences, experience level, and specific needs.

For beginners, guided meditation, such as the sessions offered by the Headspace app, is a great place to start. Ultimately, the key to a successful meditation practice is consistency and finding what works best for you.

Related: Best Mental Health Podcasts

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.


Guided meditation is led by a teacher or experienced practitioner, providing verbal instructions and guidance to help you focus and relax. Silent meditation, on the other hand, involves sitting in silence and focusing on a particular object or sensation without any external guidance.

Both guided and silent meditation offer unique benefits, and their effectiveness depends on your individual preferences, goals, and experience level. Some people may find guided meditation more effective for stress reduction and emotional healing, while others may find silent meditation more beneficial for deepening self-awareness and spiritual growth.

Absolutely! Many people incorporate both guided and silent meditation into their routine to experience the unique benefits each has to offer. You can alternate between the two practices or even combine them in a single session, starting with guided meditation and transitioning to silent meditation as you become more focused and relaxed.

The time it takes to see results from meditation can vary widely from person to person. Some people may notice improvements in their mood, focus, and stress levels after just a few sessions, while others may take weeks or months of consistent practice to experience significant changes. The key is to be patient and committed to your practice, without getting discouraged if you don’t see immediate results.

This ultimately depends on your personal preferences and what helps you focus and relax most effectively. Some people find that background sounds, such as soft music or nature sounds, can enhance their meditation experience, while others prefer complete silence to minimize distractions. Experiment with both options to see what works best for you.

Mindfulness and guided meditation are both forms of meditation, but they differ in their approach. Mindfulness is a type of meditation that involves focusing on the present moment and developing an awareness of your thoughts and physical sensations without judgment.

On the other hand, guided meditation is led by a teacher or practitioner who provides verbal guidance and instruction to help you relax and focus. While both practices can be beneficial for managing stress and improving well-being, mindfulness emphasizes developing awareness and acceptance of your inner experience. At the same time, guided meditation provides external guidance and structure for your practice.

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