How do you meditate without a guide?

Rosinalva B.
Essentially, I can meditate without a guide by using techniques I learned through guided meditations in the Headspace app.

If I don’t have time to sit and do a full meditation, I can pick a few of the exercises from the full meditation and perform that piece.

For example, anywhere I am I can take a series of full deep breaths in through the nose and out through the mouth. Then, I focus on the breath and feel it rising and falling. As thoughts arise, I bring the focus back to the breath. Doing this for even a short time can be refreshing.

Try practicing any of the techniques used in this full meditation sequence:

Sit on a chair with feet flat on the the floor, hands on lap, and back straight.

Begin with eyes open and a soft gaze in front of you, take a series of deep breaths in through the nose and out through the mouth. Without turning your head or eyes, get a sense of the space around you.

After several of the deep breaths, gently close the eyes and return your breath to its natural rhythm and breath in and out through the nose.

Turn your focus to the body and feel the weight of gravity and the contact between you and the chair, you and floor, and your hands in your lap.

Next, ask yourself how the body feels. Perform a body scan by starting with your attention at the top of the head and slowly scan down your body all the way to your toes, taking roughly 30 seconds or so.

Next, begin to notice the sounds around you as they arise.

Next, bring your attention to your breath and feel the rising and falling sensations with each inhale and exhale.

Continue to focus on your breaths, noticing how long and short each one is.

When thoughts arise, notice them, and then let them go, and return the focus to the breath.

You can count each breath in and out from 1 up to a count of 10, and then start back at 1.

After a few moments, release all focus, and let the mind be free to do as it likes.

Then, bring your attention back to the body, its weight, any contact, and become aware of the space around you.

You can gently open your eyes, have a stretch, and savor how good it feels.

I hope this helps! Best wishes!

Alexander W.
The Buddha recommends paying attention to your breath
Pick a point of focus (nostrils, chest, breath itself) when you breath in pay attention to your point of focus …and know that you are breathing in.
When you breath out, focus and know that you are breathing out.
Each time you get distracted, gently bring your attention back to your point of focus and know what type of breath Repeat until time is up
Trudi T.
There's a sentence that always comes back to me from a book I read (I met a monk by Rose Elliot) when I meditate without a guide that reminds me of how to know I am succeeding at meditating and it is this: "If you have sat down (spine straight where possible) with the intention of meditating and you are endeavouring to be mindful of your body and surroundings and your breath, then you are meditating". I recommend reading the book, it covers a lot of questions that beginners have about meditation
Julian Z.
Practice makes perfect. When you're able to focus on your body feelings and stop wandering so much on your mind, that'd be an appropriate moment to work on meditating with environmental sounds only.
Priscilla T.
I always need a guide. If I don't have one, I struggle to meditate. Mostly because it takes away a barrier. I can just pop on and start which is lovely
Alpoim F.
I contemplate the universe, focusing specifically on my breath and thinking that I'm a part of this big, breathtaking galaxy. My mind gets sucked up into a void where I can only hear my own heartbeats and my breath. Everything else goes away. I have to admit, my first session has been influenced by a guide, but since then I have adapted sessions that fit with my own body and my own soul.
Anne Marie A.
You close your eyes and focus on a neutral sound. I like turning on my air purifier. Could be an air conditioner, fridge humming, white noise, etc. Then you focus on your breathing, and look for a warm sensation in your belly. About 15 minutes is more than enough. At first, even if you only achieve a minute or two of silence, it is perfect. With practice, you will get better.
Thorben R.
I set a timer and do a body scan and breathing meditation, focusing on mindfulness and how each part of my body feels. Paying close attention to each breath.
Alison E.
I am learning to focus on my breathing. And feel the path of my breath. It helps to stay focused as now there is a goal. It is impossible to keep the mind free of thoughts. At least for a novice. So like with anything practise is key. To be able to keep all those whisperings of all our life problems at bay is not an easy feat. Hence we persevere. And taking steps even small, tiny ones will lead us to the path of light and enlightenment. Just breathe.
Daniel U.
I set on the coach, floor i just breath deeply through the noise and exhale through the mouth and try to refocuse in my breath every time i wonder.
Louise J.
Many apps are helpful. There are some basics that the apps or "how-to" sites can help.
Mindfulness Meditation Guide for Everyone, Insight Timer, Let's Meditate, Headspace (subscription) are all helpful.
Your religion also has prayer apps that can be very helpful & mranongful.
Best wishes!
Miro Q.
Meditation for me is like finding a safe place inside of my head. I make sure I’m not thinking about anything, clear my head, and then I stay quiet. It’s not so hard as people think! You just need to relax and let your mind rest, you’re body will be there waiting!