Guided meditation for beginners
This category is where to start if you have never meditated, or if you want to rebuild your practice on solid ground. Eight short sessions cover the essentials one step at a time: a body scan, steadying attention on the breath, telling sensations, emotions and thoughts apart, watching thoughts go by, mindful eating, opening the five senses and meditating with your eyes open. The last one is your first silent meditation.
Sessions last between 5 and 19 minutes and are all designed for beginners. You can follow them in order or pick the theme that speaks to you today. Like everything in MeditaDream, they are free, need no account and play offline once downloaded.
The sessions
Body Scan — Mapping the Body from Within
17 min · beginnerTravel through the body like a still-imperfect map, region by region, learning to feel before changing anything.
Stabilizing Attention on the Breath — Ariadne’s Thread
13 min · beginnerMake the breath a meeting point: return to it each time attention drifts, without breathing perfectly.
Distinguishing Sensation, Emotion, and Thought — the Three Layers of Experience
14 min · beginnerLearn to tell apart what the body feels, what emotion colours, and what thought narrates.
Meditating with Your Eyes Open — Staying Present in the Midst of the World
12 min · beginnerMeditate with open eyes and a relaxed gaze, to stay present in the middle of a room, a street, the world.
Observing Thoughts — Watching the Trains Go by
15 min · beginnerWatch thoughts go by like trains: see them arrive, name them, let them leave.
Mindful Eating — Rediscovering a Single Bite
13 min · beginnerA single bite, taken slowly: texture, smell, taste, until an everyday gesture feels new again.
Awareness of the Five Senses — Opening the Five Doors
19 min · beginnerOpen the five windows of awareness one by one — sight, hearing, touch, smell, taste — then leave them all open.
Your First Silent Meditation
5 min · beginnerA first session with real silences: they are not emptiness, they are the practice itself.
Practice for free
Every session is in the MeditaDream app: free, no subscription, no ads, no account, and it works offline.
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Frequently asked questions
How long should a beginner meditate?
There is no fixed rule. The sessions in this category last from 5 to 19 minutes, which is a comfortable range when you are starting out. A short session done regularly is usually easier to keep up than a long one you postpone.
Do I need any experience or equipment?
No. Each session explains what to do as you go, and all you need is a quiet place to sit or lie down and your phone. Headphones can help you stay focused, but they are not required.
In what order should I follow the sessions?
You can follow them in the order they appear, starting with the body scan and the breath, then moving on to thoughts and the senses. Your first silent meditation makes a natural final step once the other sessions feel familiar.