What is Guided Meditation? Exploring Its Effects in the Morning and Evening

Today, we’re introducing guided meditation.

This type of meditation is recommended for those who want to start meditating but feel overwhelmed by the many different types, or for those who have been trying to meditate on their own but struggle to maintain focus.

We’ll also cover the kind of words used during guided meditation, as well as the benefits of practicing it in the morning or before going to sleep at night.

Let’s take a closer look at guided meditation, which helps support you in staying in a mindful state.

What is Meditation?

Let’s begin by understanding what meditation actually is.

Meditation is defined as the following:

Quieting the mind and becoming thoughtless
Relaxing without thinking about anything
Calming the mind and praying to a deity
Focusing the mind on something
Closing your eyes and quietly reflecting deeply

Even when we’re doing nothing, various thoughts about our daily lives or past events constantly arise in our minds. Because of this, our brains rarely get a chance to rest.
For example, you might recall something you said in a casual conversation and worry, “Was that okay? Maybe I could have phrased it differently,” and the thought won’t leave your head. Or you might feel overwhelmed with anxiety thinking about your life after retirement.

They say overthinking is bad for your health—and it’s true. It exhausts both your mind and brain.
Meditation is a practice that helps remove unnecessary thoughts that pop into your head, allowing you to focus your awareness on your body and mind “in the here and now.”

The primary goal is to ease the tension in your brain and cultivate a calm state of being—free from anxiety and fatigue.

Symptoms That Arise from Overthinking

When you continue to overthink, it can lead to emotional distress and stress, which may manifest in various physical symptoms such as:

・Lack of motivation
・Decreased concentration
・Poor sleep quality
・Weakened immune system

Do any of these symptoms sound familiar to you?
Before stress builds up and begins to affect your body, it’s important to recognize when you’re overthinking and gently distance yourself from those thoughts.

Staying in the “Here and Now” Is Not Easy

"Mindfulness is defined as deliberately paying attention to the present moment experience, observing it without judgment and without attachment."

Rather than dwelling on past regrets or worrying about the future, mindfulness is about simply noticing and accepting what your mind is feeling and how your body is doing in the “here and now.”

When your heart is fulfilled in the reality of the present moment, negative emotions like anxiety or anger no longer have control over you. You’ll be able to maintain a calm and peaceful state of mind.

However, staying in the “here and now” isn’t as easy as it sounds.

For example, during breathing meditation, even though you may understand that it’s okay to simply accept your wandering mind and lack of focus, there will be days when you feel disappointed, thinking, “I just can’t concentrate today.”

But don’t be discouraged—don’t rush. Go at your own pace.

Little by little, the time you spend grounded in the reality of “here and now,” rather than in the past or future, will surely begin to grow.

What Is Guided Meditation?

Guided meditation is a form of meditation in which you follow a narration or someone’s voice as a guide.

It’s especially recommended for people who’ve always been curious about meditation but don’t know how to start, or those who find it difficult to stay focused during mindfulness meditation—where you observe your thoughts and bodily sensations in the present moment.

The purpose of meditation is to quiet the mind, give the brain a break, relax, and return to a peaceful and calm state.

One effective way to reconnect with your true self is to use guided meditation to ease into a state of mindfulness.

What Kind of Phrases Are Used in Guided Meditation?

You might be wondering what kind of words are spoken during guided meditation. Here are some examples:

・“Sit in a comfortable position and gently close your eyes.”
・“Bring your awareness to the feeling of sitting. Is the surface soft? Or is it firm?”
・“How does the surface feel temperature-wise? Is it cool? Warm? Or is it gradually becoming warmer?”
・“Now, shift your focus to your breathing.”
・“Slowly inhale through your nose and feel your belly rise.”
・“Slowly exhale and feel your belly fall.”
・“If your mind starts to wander, gently return your focus to your breath.”

As you can see, the guide softly and calmly gives specific instructions about where to direct your attention and what sensations to notice. Compared to meditating on your own, guided meditation can help you focus more easily and become more aware of your body and mind “in the here and now.”

The Benefits of Doing Guided Meditation in the Morning and at Night

Practicing guided meditation both in the morning after waking up and at night before going to bed can bring wonderful benefits. Even if it’s just for a short time, consistency is key.

That said, your mental and physical condition will vary from day to day, and the best time for meditation may change accordingly. What matters most is not to push yourself—just go at your own pace.

Benefits of Morning Guided Meditation

In the moments right after waking up, both the brain and the mind are still calm and quiet, making it easier to enter a state of mindfulness.

By listening to the guiding voice and directing your awareness to your body and mind, you become more attuned to your current state of being, helping you notice how you’re feeling with greater objectivity.

Starting your day with a calm and centered mind can help you maintain focus throughout the day.

Benefits of Nighttime Guided Meditation

Practicing guided meditation before bed helps improve the quality of your sleep—a benefit that many people notice quite quickly.

Many of us struggle with sleep, whether it’s trouble falling asleep or waking up multiple times during the night. Being able to sleep soundly through the night is truly a blessing.

As you listen to the guiding voice and focus on your breathing, your thoughts gradually drift away and your brain enters rest mode. If you happen to fall asleep during the meditation—without even realizing it—that’s the best outcome of all.

Let Guided Meditation Help You Spend More Time as Your True Self

In this article, we explored the practice of guided meditation.

Guided meditation gently leads you through where to direct your attention and what to feel, making it easier to reach a state of mindfulness compared to meditating on your own.

If you ever feel uneasy or unsettled about meditating by yourself, you might find comfort and support in turning to guided meditation.

We introduced both morning and evening guided meditation, but if your mornings are rushed, there’s no need to force it. Instead, why not take a few moments to focus on your body and mind with the help of guided meditation as you wind down in bed at night?

Thank you very much for reading all the way to the end.