by Susan Kapatoes, MHA, CPC

What is Guided Meditation?

Guided meditation is simply practicing meditation with the help of a guide. The guide can be a meditation teacher, a video, or a sound recording. Most guided meditations adhere to this general format: Your meditation guide will ask you to sit in a comfortable seated posture. You will then listen to your guide while they lead you through a series of relaxing visualizations. As you gradually relax and become more and more still, stress fades away, your mental chatter quiets down, and you are able to enjoy the present moment.

Almost all types of meditation have these four elements in common: (1) a quiet location, (2) a comfortable posture, (3) a focus of attention, and (4) a mindful attitude of allowing thoughts to come and go without judging them.


Keys for a Successful Meditation

  • Time Management – Setting aside time for your meditation is one of the most important aspects of this practice. If you do not make conscious effort to setup a regular schedule to meditate, then the chances that you’ll actually practice are very low. This is nothing personal, but simply a reflection of our human nature. I recommend that you start with 5 minutes of mediation and slowly work towards longer periods of time. Ideally, it is great to meditate every day, but even a few times a week is better than none at all. Ultimately, it is up to you as to how often and how long you want to mediate. As with any personal development endeavor, it will require self-discipline and self-responsibility to accomplish the goal.
  • Quiet Atmosphere – In order to get the most from your meditation, it is best to immerse yourself in a quiet atmosphere. It is easier to access that place of calmness within you when there are fewer distractions. If you can meditate in the same place, then all the better. When you practice meditation in the same room over and over again, the energy within the space becomes magnified and helps to support your meditation efforts on an ongoing basis.
  • Being Present – Once you have set aside time to meditate and find yourself in a quiet place while seated in a comfortable position, allow yourself to be fully present in the moment. When you have completely surrendered to the NOW, you are giving yourself the gift to fully experience the benefits of meditation. If your mind is racing with anxious thoughts, imagine yourself placing all of your worries into an imaginary rock. Your problems will not magically disappear, but you can place them on temporary hold so that you can simply enjoy the moment.
  • Focus Your Mind When you give your mind something to focus upon, this makes it easier for your mind to stay present in the moment and not wander into the land of scattered thoughts. These are the tools that I use to help focus the mind: Breathing, Music, Toning, and Guided Visualization.  
  • Breathing

    If your mind starts to wander, come back to your breath. Be mindful of your breathing by noticing your breath flowing naturally in and out of your body. As you inhale, feel your abdomen rising. As you exhale, feel your abdomen gently go down.

  • Music

    Music can be a powerful catalyst and can help you enter into a meditative state more easily. Here are some of my favorite artists. I recommend that you do your own exploring to see which ones resonates with you: (1) Tom Kenyon, (2) EquiSync, and (3) PowerThoughts Meditation Club.

  • Toning

    The art of toning involves repeating a word or set of words over and over again. This technique helps to strengthen your intention and integrate the vibration of the words into your energy field. If you would like to develop more compassion and empathy, an example of a mantra that you could use would be: I Am Kind.

  • Guided Visualization

    Sometimes it is easier to access a calm state by listening to the soothing voice of a guide leading you through a meditative experience. It could be a simple 5-minute centering exercise, or a more involved meditation where you are taken on a journey to explore an interesting place such as the forest or a tropical beach destination.


Two Minute Calming Meditation

Listen to Audio

Develop a Positive Mindset

Listening to this two-minute guided meditation that I voice recorded for your use will help you develop a more positive mindset.  You can download and listen to this calming technique whenever you would like to feel inspired and uplift your vibe. It is based upon the Quick Coherence Technique from the HeartMath Institute and I hope you enjoy it.


Script of Audio

This quick heart-centered breathing technique can be used to reduce nervousness before beginning a new task, dealing with stressful situations or if you just need a moment to pause and take a break from your daily activities. When you are ready, find a comfortable position and close your eyes. Pause. Focus your attention on your breathing. Let your breath flow naturally in and out. Allowing yourself to let go and completely relax.

Now imagine yourself breathing in and out through your heart.

As you breathe in and out through your heart, think of someone or something in your life that you are grateful for. Pause. As you recall this person or place that makes you feel happy, allow this feeling of gratitude and appreciation to flow throughout your entire being and into every cell of your body. On your final inhale, think about this moment and know that you can access this place of calmness within you whenever you need it. Pause. I hope you enjoyed this meditation and have a wonderful day.


If you are interested in experiencing a guided meditation, you may contact me via phone at 508-282-7877 or email at for a FREE Consultation today.  I would be happy to talk with you about the benefits of meditation and I can always customize a meditation to suit your particular needs.


With Much Gratitude,

Sue ?