3 guided meditations to start building your daily practice

There are lots of ways meditation benefits your mind, body & soul. Although meditation is incredibly rewarding, we know it can be a somewhat intimidating practice to begin. But don’t worry—we’re here to help you build your practice.


If you’re new to meditating, it’s important to start small. There’s no need to force yourself into a lengthy meditation session. You can experience the positive effects of meditation—such as stress reduction, better sleep, pain relief and a strengthened immune system—even after just a few short sessions. The crucial thing is not how many minutes you spend meditating, but how frequently you practice meditation. It’s all about making it a daily habit.


With these guided meditations, building up from 5 to 15 minutes, you’ll have your own daily meditation practice in no time.


1. 5-minute meditation

Let expert Deborah Quibell take you through this guided meditation designed to calm your mind, and you’ll learn that you can reap all the benefits—including stress management, pain relief and much more—by setting aside a mere 5 minutes of your day.





2. 10-minute meditation

In this powerful 10-minute meditation to calm and settle your mind, expert Deborah uses the natural act of breathing as your focus.





3. 15-minute meditation

Regain your focus and strengthen your mind & body with this 15-minute breathing meditation, which harnesses the power of your breath to improve concentration.





Want to further enrich your meditation experience? Try engaging your senses by introducing elements of aromatherapy. Gently massaging your temples with scented oil or focusing on the flickering flame of a scented candle will give your meditation an extra dimension.



Deborah Quibell

Professional writer, healer and teacher Deborah Anne Quibell believes passionately in breathing grounded knowledge from scholarly pursuits into the fields of yoga and spirituality. A senior instructor for the Institute for Inner Studies, she holds a PhD in Depth Psychology and teaches Pranic Healing as well as yoga and meditation in studio, corporate and online environments.