A 45 minute guided meditation can help newbies and seasoned meditators alike to overcome internal obstacles. Guided meditations provide structure and support, preventing the mind from racing or causing drowsiness during meditation. A 45 minute guided meditation can also be helpful for people who have a hard time settling their attention, or those who struggle with feelings of doom and anxiety.
In a recent study, researchers split 276 adults with a generalized anxiety disorder into two groups. One group took Lexapro (an antidepressant) and participated in weekly two-and-a-half hour mindfulness classes based on the Mindfulness-Based Stress Reduction program. The other group was given the same classes and listened to a 45-minute guided meditation each day. The results showed that the guided meditation group experienced more symptom relief than the medication only group.
Guided meditations can be useful for beginners who are struggling with anxiety or depression, or for seasoned meditators who want to overcome their inner obstacles to meditation. Those who have long-established meditation practices may find that listening to unguided meditations, self-directed retreats, or challenges to deepen their practice, are more beneficial for them.
If you are interested in trying a 45 minute guided meditation, there are many options available online. Some of them focus on breathing or other body sensations, while others are more focused on the brahma viharas of loving-kindness, compassion, appreciative joy, and equanimity. It is important to pace your guidance, as too much repetition or silence can lead to drowsiness and restlessness. Similarly, it is also important to have a set amount of time that you will meditate for. This will prevent you from worrying about how much longer to meditate, and it will be easier for you to stick to your practice.