Listen to Your Inner Guidance: A Beginner’s Guide To Meditation (+Free Meditation Resources)

Meditation, otherwise known as sitting still while thinking about nothing, can seem quite simple, yet surprisingly hard at the same time.

When you sit for even five minutes to meditate, noticing your thought can be illuminating.

The goal is to quiet your mind of the chatter, connect to Source Energy, and listen to your inner guidance.

In this article, you’re going to learn how to listen to your inner voice using meditation.

Ready? Let’s get started!

How Meditation Changes The Brain?

Brain researcher Richard Davidson asked the Dalai Lama for permission to research eight monks out of His Holiness’s closest circle. (1)

The monks were asked to enter deep relaxation while having their brains scanned by a magnetic resonance imaging (MRI) scanner.

The research found that active meditation changes the structure of the brain. The left frontal lobes of the brain of these monks were much higher than in the control group, comprised of 150 non-Buddhists.

This region of the brain is associated with optimism and good moods, which means that happiness is a skill that can be trained like a muscle.

Start Small And Work Your Way Up

Meditate for five to ten minutes every day and then add on time as you get less squirmy.

There are no rules about how to sit, where you have to do it, no set amount of time, or right things to feel. You just need to do it.

It’s like exercising regularly or eating healthy food – you don’t have to do it, and the temptation to give up is big, but if you make it a habit, it will get easier to do and harder to break, but it’ll also improve your entire life.

In fact, meditation helps you:

  • Be in the present moment.
  • Raise your vibration.
  • Open up to receive endless information and ideas.
  • Strengthen your intuition and ability to focus for longer periods of time.
  • Relax and relieve stress.
  • Boost your mood.

Basic Meditation

The following are some simple steps to meditate:

1. Sit up straight in a comfortable, cross-legged position on the floor or in a chair. Put your hands in your lap or on your knees.

2. Relax your face, especially your jaw and forehead.

3. Close your eyes and focus on your breathing. You don’t have to breathe in any special way. Just notice its movement in and out of your body.

4. If any thought comes to your mind, gently, release it and refocus on your breathing.

5. Listen for any intuitive hits that may or may not come through.

That’s it!

Other Options

* Set a timer so you won’t distract yourself by constantly checking the clock to see how long you’ve been at it.

* As an alternative to the breath method, imagine a bright beam of light coming down from the sky, shining through the top or your head and running through your body. This will help you focus and feel deeply connected to Source Energy.

* To help your mind clear from any distracting thought, use a mantra. Repeat words or phrases in your mind such as “love”, or “thank you” whatever makes you feel good and connected to Source Energy.

* Meditation is about receiving information from The Universe. If there’s something in your life that you’re working on or through, meditate with the intention of receiving help.

Guided Meditation

There are many CDs, DVDs, and videos on Youtube to walk you through mediation. This can be especially helpful when you’re first starting out and you’re having trouble focusing and keeping your mind clear of chatter.

It can also be helpful to meditate in groups in guided meditation centers. Do a research for meditation centers in your area.

The important thing is that you do it consistently until it becomes a well-established habit. Eventually, it will start making a notable difference in your life.

Apps like The Mindfulness App, Headspace, Calm, and buddhify can help introduce you to mindfulness and silent meditations.

Are Meditation And Mindfulness The Same Thing?

Mindfulness is about being present and paying attention to what’s happening around you and inside you (thoughts, feelings, body sensations). Mindfulness can be practiced doing any activity throughout the day,

Meditation, on the other hand, is a distinct activity, practiced for a specific amount of time.

Mindfulness can support and enrich meditation. It’s also a form of meditation, called mindfulness meditation, during which attention to an anchor (like your breath).

Free Meditation Resources


QuietKit: QuietKit is a useful source for meditation beginners. They offer simple tips to get started, and keep up with a meditation schedule. Best of all, it’s all 100% free.

Check out: Box Breathing, a Navy Seal breathing technique to help you find calm. You inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

MBSR by Palouse Mindfulness: This is a free online Mindfulness-Based Stress Reduction program resource.

Audio Dharma: Audio Dharma is a collection of vipassana meditations and dharma talks in audio format. Most of the meditations are led by Gil Fronsdal and Andrea Fella – teachers at the Insight Meditation Center in Redwood City.

Check out: Breathing Interconnection in Challenging Times led by Nikki Mirghafori.

Tara Brach: Renowned meditation teacher and author Tara Brach offers beautifully instructed meditation. Her methodology combines Eastern spiritual philosophies and Western psychology, also known as Western Buddhism.

Check out: guided meditation “Calling on Your Awakened Heart”

DoYogaWithMe: Started 10 years ago by David Procyshyn, the website is a definitive source for yoga and yoga-centred meditation.

Check out: guided meditation on how to reduce stress, anxiety and depression.

Mindfulness for Teens: This is a great meditation resource designed for adolescents. This website was started by Dr. Dzung Vo, a pediatrician at B.C. Children’s Hospital who developed MARS-A (Mindful Awareness and Resilience Skills for Adolescents) – an adaptation of the MBSR program.



Apps like Prana Breath, MindShift CBT, Breath Ball, and Health through Breath can help make breathing exercises easier.


Apps like The Mindfulness App, Headspace, Calm, and buddhify can help introduce you to mindfulness and silent meditations.


You can also use phone apps like, Daily Yoga (iPhone/ Android), Yoga Studio (iPhone/ Android), Down Dog (iPhone/ Android), Glo (iPhone), Yoga – Track Yoga (Android), Yoga for Beginners (iPhone), Yoga Daily Fitness (Android).

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Listen to Your Inner Guidance: A Beginner's Guide To Meditation
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