Since childhood, you may have felt overwhelmed and stressed out. In fact, you may think your anxiety is a character flaw. Good news is - brain science is now proving that anxiety can be over come and actually rewired.

Stress may have become a common part of your daily life. And, while you know it's taking a toll on mental and physical health… you may not know the specific steps to overcome these old habits.

Now, there is a step by step process to help beginners to start slowly and begin to realize the benefits of meditation.

What is The First Step?

Guided meditation, in particular, can be a potent way to help stressed out people to relax and practice a new skill of speaking with a compassionate inner voice. The scientific benefits of guided meditation, uncovered by brain scan research, has shown that regular practice of emotional rehearsals during guided meditation can actually change the brain.

This new brain has practiced holding the emotion of gratitude, and now experiences less anxiety, improved sleep, increased focus and better overall health.

Let’s explore the scientific benefits of guided meditation so that you will overcome your doubts and give guided meditations a try for 21 days. 

Be open to a serious chance to improve how you feel about your life. No mater where you started out in childhood, you can learn these skills as an adult!

Scientific benefits of guided meditation

Guided meditation is a form of meditation where a teacher guides the participant, either in person, through video, or audio recordings. Scientific studies have revealed a multitude of benefits of guided meditation, which are vital to overall mental and physical health.

Reduced stress and anxiety

Research on meditation suggests that it has significant benefits for reducing stress and anxiety. One study published in the Journal of Clinical Psychology found that mindfulness-based stress reduction (MBSR), a type of guided meditation, can help reduce symptoms of stress and anxiety in individuals[^1^].

Guided meditation may alter the brain’s neural pathways, making you more resilient to stress. By focusing your attention and eliminating the stream of jumbled thoughts that may be crowding your mind and causing stress, guided meditation can induce a state of deep relaxation that eliminates feelings of stress and anxiety.

Improved sleep quality

Sleep problems can often be linked to stress, anxiety, and a busy mind that won't shut off. Guided meditation has been found to have a positive impact on sleep quality. It promotes relaxation, which helps you to fall asleep quicker and sleep more deeply. This ensures that you wake up feeling more refreshed and energized.

A study in JAMA Internal Medicine found that adults who practiced mindfulness meditation experienced less insomnia, fatigue, and depression[^2^]. So, incorporating a guided meditation routine before bed can be a natural solution for sleep problems.

Increased focus and productivity

Regular practice of guided meditation helps to improve focus and increases productivity. It works by training your brain to focus on the present moment, which over time can help to enhance your ability to concentrate on tasks.

A study published in The Journal Psychological Science showed that just a couple of weeks of meditation training helped people's focus and memory during the verbal reasoning section of the GRE[^3^].

Better emotional regulation

Guided meditation can lead to improved emotional regulation by helping to lower levels of depression, anxiety, and stress. It trains your mind to recognize and accept emotions without becoming overwhelmed by them.

A large collection of studies on mindfulness meditation, a type of guided meditation, found it helps in decreasing emotional reactivity by influencing the brain areas involved in monitoring the emotional context of the sensory experience.

How Does Meditation Change The Brain?

Meditation is known to influence the brain's structure and function in various ways, and one of the key aspects is its effect on emotional regulation. Emotional regulation refers to the ability to manage and respond to an emotional experience in a manner that is socially acceptable, and yet, allows one to express genuine emotions. Emotional reactivity, on the other hand, refers to the sensitivity, intensity, and duration of emotional experiences.

Different areas of the brain play a role in emotional regulation and these areas can be influenced by meditation. They include:

1. Amygdala: This part of the brain is responsible for processing emotions and is particularly involved in the fear response. Research has shown that the amygdala tends to be less active after mindfulness meditation practice. A smaller or less active amygdala might be associated with reduced emotional reactivity.

2. Prefrontal Cortex (PFC): The PFC is responsible for higher-level cognitive functions, including emotional regulation. It can moderate the responses of the amygdala, helping us to react less impulsively. Some studies have shown that meditation can increase the thickness and activity of the PFC, potentially improving our ability to manage our emotional responses.

3. Anterior Cingulate Cortex (ACC): This brain region is involved in maintaining attention and monitoring conflict and errors. People with greater ACC activity might be better at managing conflicting information, including emotional conflicts. Studies have found that meditation can increase the connectivity and efficiency of the ACC.

4. Insula: This region is responsible for interoceptive awareness, or the conscious awareness of the body's internal state. A stronger connection between the insula and other brain regions involved in attention and self-awareness has been observed in meditators.

One study¹ published in NeuroImage found that mindfulness meditation decreased emotional reactivity by reducing neural activity in the amygdala. 

In the experiment, participants were shown emotionally charged images. Non-meditators showed more activity in the amygdala compared to meditators, suggesting that meditation helps reduce emotional reactivity.

Meditation can help decrease emotional reactivity, helping us remain calm and collected even in the face of stressful or emotionally challenging situations.

Improved overall health

Beyond the mental and emotional benefits, guided meditation also contributes to physical health. Some research suggests that it can reduce heart rate, blood pressure, and cortisol levels. It can also boost the immune system and accelerate the healing process. We’ll expand on this important science in another post.

How to start practicing meditation

Starting meditation is easier than you might think. All you need is a quiet space, a comfortable position, and a guided meditation for beginners. You can begin with just a few minutes a day and gradually increase the time as you get more comfortable.

Find a quiet space

The first step to practicing guided meditation is to find a quiet and comfortable space where you won't be interrupted. This could be your bedroom, living room, or even a garden. A meditation stool can help create the ideal alignment of your spine. The key is to find a place that allows you to relax and focus.

Choose your guided meditation source

There are numerous sources available for guided meditations. These could be in the form of books, CDs, online videos, or apps. Choose a source that is convenient for you and aligns with your preferences.

Practice regularly

Like any skill, the more you practice, the better you get. Make meditation a part of your daily routine. Whether it's first thing in the morning or before you go to bed, make sure to dedicate a specific time of your day to practice guided meditation.

Tips for a successful meditation practice

Start small

If you are new to meditation, it might be challenging to meditate for long periods. Start with a 5 minute meditation each day, and then gradually increase then number of 5 minute meditations as you need relief through the day.

Consistency is key

Consistency is crucial for seeing the benefits of guided meditation. It’s better to meditate for a short time daily than doing long sessions irregularly. Aim for at least a few minutes each day as we gain more awareness of our inner self-talk through the day. Begin to slowly build a new habit of speaking the affirmations in your meditations with your own inner voice.

Be patient with yourself

Don't worry if your mind wanders off or if you struggle to relax at first. This is completely normal, and with practice, it will get easier.

Return to the relief of the practice. When you feel the need for relief, this is your call to stop for a 5 minute meditation - then observe your inner voice.

Experiment

There are different types of guided meditations available. Be sure to experiment with new styles even after you have found a style that suits you. Some people might prefer meditations that focus on breath awareness, while others might prefer body scan or loving-kindness meditation.

Guided meditation resources and apps

Here are some resources and apps that can help you get started with your guided meditation journey:

1. MUSE 2: The Brain Sensing Headband: A popular meditation app and brain wave tracker that offers a variety of guided meditations.

2. Amazon Apps: These free guided meditation apps provide 1,000’s of free meditations from known mindfulness experts.

3. UCLA Mindful: This service, offered by UCLA Health, provides wellness meditations and much more.

4. YouTube: There are numerous guided meditation channels available on YouTube for free.

Conclusion

Guided meditation can be a potent tool for reducing stress, improving sleep, increasing focus, enhancing emotional regulation, and improving overall health.

But, knowing about meditation is not enough. The next step… is to sit.

As research continues to reveal, regular practice of guided meditation can lead to noticeable improvements in mental and physical wellbeing.

If you're interested in reaping these benefits, read everything you can by Dr. Joe Dispenza to help you get started.

Remember to be patient with yourself. That is the inner voice you are now practicing… and it IS hard to do on your own if stress and frustration have been your habits all your life. A guided meditation can help you start practicing the inner talk that can lead to a more tranquil and mindful lifestyle.

Remember, no matter where you started out in life, it's never too late to learn new skills and improve your quality of life.

Give guided meditation a try for 21 days, and you may just find it's the solution you've been seeking to reduce stress and improve your overall wellbeing.

Footnotes

1. Impact of mindfulness on the neural responses to emotional pictures in experienced and beginner meditators. ↩