Free Guided Meditation From Isha Foundation

A guided meditation technique for a stress-free life.

You can try this guided meditation at a space you’re comfortable in and at any time you wish. This is the convenience of doing a free online guided meditation. Any time you’re feeling stressed, anxious or depressed, you can try this easy, simple to follow guided meditation. Within 12 minutes you will feel refreshed, relaxed, and capable of handling day-to-day life situations.

How long does the free online guided meditation take?

This free online guided meditation takes only 12-18 minutes and is an easy to learn step-by-step process that you can do at home, work, or wherever you are. This is a short guided meditation that anyone can do at their own convenience. The instructions for this short guided meditation are very simple, involving your breathing and thought process. This meditation can be practiced sitting on a chair.

Benefits Of Meditation Techniques

  • Stress Management
  • Relief from Anxiety Attack
  • Get handle on Insomnia
  • Improve your Communication Skills
  • A deep sense of Peacefulness

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How to Prepare to Meditate for Beginners?

  • Wear something comfortable – wearing tight clothes can make you feel too constricted when you want to relax your body
  • Make sure you are alert – what you eat makes a huge difference in how alert you are. Eat something light so you don’t feel drowsy while doing the meditation
  • Choose a guided meditation – as a beginner it will be easier to do a guided meditation

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Read More about Meditation

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Sadhguru’s Message – Meditation Means…

“Meditation means to know life beyond the sphere of the physical; to know and experience life not just at the surface but at the source.”

Isha Military Outreach – Relief from Post-Traumatic Stress through Meditation

After taking Inner Engineering, I did see immediate results!  My mind became much quieter, and I felt like I was looking at life around me differently.  This is kind of funny to some people but it was great for me, my “hot flashes” improved a great deal.

Job Dissatisfaction on the Rise: Professionals Find Meditation is the Key to Ease and Happiness at Work

According to a recent poll, “employee satisfaction has hit the lowest level in the 22-year history of the Conference Board’s annual survey on the topic,” reported the Wall Street Journal .  Increasing job stress may be one factor.

Meditation and Multiple Sclerosis – Beyond the Need of the Body

Frank Nafey is an Isha meditator who was diagnosed with MS 17 years ago. He shares below how his meditation practices have helped him manage his disease and enjoy his life.

Tuesday News – Attaining Mental Clarity and Joy Through Meditation

Practitioners and teachers have long described the numerous mental and physical benefits of yoga and meditation practice. Find out how Inner Engineering brings mental clarity and joy through meditation


“I am doing this free online guided meditation every day. Ironically, it has been motivational which seems counterintuitive. I seem to be taking more control over how I organize my day and a better sense of how much I can accomplish – reducing stress. It has helped with my resolve to stick to a diet and exercise plan that will get me the results I want.”


“I just would like to say that my experience with this free online guided meditation today is very enlightening. During the breathing exercise today I felt an inner peace and felt so calm and so relaxed. That is a feeling I have not had in a while. I look forward to going forward with the rest of the program to see how I can reduce the stress levels and just understand myself, my body and mental parts and things better”

Samuel Sims

“I just practiced this free online guided meditation and was surprised how powerful it is. I felt a sense of inner peace, balance and a separation from attachment.”

Olga Avila from Holland

“I want to share with you my immediate happiness and results from doing this free online guided meditation. I have suffered a post-nasal drip and associated severe coughing for many years, recently increasing to the point of the unbearable. Immediately upon doing this free online guided meditation, my symptoms were greatly minimized and made almost insignificant, and as a result I am now very grateful and blissful and almost undisturbed by the remaining, minimized symptoms of my imbalance. What an instant relief to my soul and brain…and body!”

Henrik Yde

“I have been practicing this free online guided meditation for five months now and the changes I’ve seen have been remarkable. I am thinking less and have less of a need to know “why” about everything. Life seems to be flowing without conflict and just feels more cohesive.”

Mary from Colorodo


Why should I do this free online guided meditation?

This is a simple yet powerful meditation available to anyone who can invest 12 minutes of their day. This is an effortless meditation.

The purpose of this free guided meditation is to help an individual get in touch with the source of his existence and create life according to his own wish and vision. Daily practice brings health, dynamism, peace and wellbeing. It is a powerful tool to cope with the hectic pace of modern life.

This free guided meditation is simple, and easy to practice in the comfort of your own home. It has the potential to transform the life of anyone who is willing to invest just a few minutes a day!

What is meditation?

Meditation is not something that you do; meditation is something that you become. Meditation is not an act; it is a certain quality that you grow into. Why is there a need to become meditative, first of all?

When you were born, you were so small. And now, you have grown your body. Obviously, the body is something that you gathered; it is an accumulation. Similarly, the mind is also an accumulation. The body is an accumulation of food; the mind is an accumulation of impressions. Whatever you accumulate can be yours, but it can never be you, because the very fact that you accumulate means you gather something from somewhere else. Let us say you gathered a 150-pound body; if you are determined, in a few days, you could make it 140 pounds. Where did these 10 pounds of body go? You would not go looking for them, because they are an accumulation.

Once you get identified with things that you have gathered from the outside, your perception has completely gone haywire; you cannot perceive life the way it is. The moment you experience the body as “myself,” and the moment you experience the impressions that you have in your mind as “myself,” you cannot perceive life the way it is. You can only perceive life the way it is necessary for your survival. For a human being, survival is very important, but it is not enough. For any other creature on this planet, when the stomach is full, life is settled. But for a human being, life does not end with the survival process. Actually, for a human being, life begins only after survival is fulfilled.

Meditation means giving you an experience, an inner state, where what is you and what is yours is separate. It brings an absolute clarity of perception; you see life just the way it is. Right now, your ability to go through this world is only to the extent that you clearly see it. For example, for thousands of years, people went on arguing about whether the planet is round or flat. Leave all the textbooks that you have read aside, take a walk and see — in your experience, is this planet round or flat? In your experience, it is still flat. This argument could have continued forever, but man started flying. We went up and looked down and it was very clear that the planet was round. We even went to the moon and looked down, and it was 100 percent clear. Only when we removed ourselves from this earth and looked down was there no more argument about it. Otherwise, we would still be arguing.

The same is true for your own body and mind; unless there is a little distance, you don’t see it the way it is, because you are in it. Meditation is a simple process that gives you a little distance from your own mind and your own body. You have probably heard of the word “Buddha.” Bu means “buddhi,” or the intellect. Dha means “dada,” or one who is above. One who is above his intellect is a Buddha. A Buddha has clear perception of the nature of his mind. One who is in the intellect is a nonstop suffering human being.

Look at this sincerely. Whatever you experience as moments of happiness and peacefulness are just those moments where you are able to leave anxiety, tension and stress behind. But if you turn back, they will be sitting right there, because once you are in your intellect, stress, anxiety and tension are very normal. But if you are above the intellect, it is the end of suffering. Being a Buddha means there is no question of suffering, because suffering has either come through your body or through your mind. Do you know any other kind of suffering other than physical and mental suffering? Once there is a distance from your physical body and your mental structure – that is the end of suffering.

Meditation is the first and the last freedom, because it gives you a gallery view of your own body and your own mind. There can be no suffering once this distance is established.
– Sadhguru

7 Simple Meditation Tips

Here are some simple meditation tips to help you meditate with ease:

  • Take a cool shower – It is a simple way to focus on meditation.
  • Pick a place – Pick a specific place in your house where you can relax and meditate everyday.
  • Make sure there is no disturbance – Turn off your phone and tell your family so that you can meditate without being disturbed.
  • Early morning meditation – Doing a meditation early in the morning can leave you feeling refreshed throughout the day. You can experience the benefits of meditation through anything that you do during the rest of the day.
  • Stretch your body – Do a few stretching exercises so that when do the meditation your body will be relaxed.
  • Be comfortable –Try to sit in the most comfortable position either cross-legged on the floor or on a chair to do the meditation.
  • Breathe deeply & relax – Taking deep breathes naturally relaxes your body. As you exhale, relax every muscle in your body.  It will be helpful when you do the meditation.