The best meditation for beginners on Next Level Soul starts with our Meditation for Beginners series, then a short guided session with Alex Ferrari or Dr. Dawson Church. Every meditation here is an NLS original, and none needs experience or equipment.
Below are 12 guided meditations from the NLS meditation library, ordered from first steps to deeper practice. Each one comes with who it is for and a link to its page. They are included with an NLS TV membership.
Key Takeaways
- Start with Meditation for Beginners. Simple guided practices for your first days.
- Short on time? Try Sacred Pause, five-minute meditations.
- Want to be guided by Alex? Try the 20-minute Relaxation and Intention Meditation.
- Feeling anxious or can’t sleep? Try Stress and Anxiety Relief, End of Day or Deep Sleep.
- Start small. A few minutes a day beats an hour once a month.
12 Guided Meditations for Beginners
1. Meditation for Beginners
Series | Simple guided practices for your first days
Begin your journey to inner peace with this accessible series designed to introduce you to the fundamentals of meditation. Each episode gives you simple, guided practices that help you develop focus, manage stress and build a calming routine, even if you have never meditated before. Start with the first session and repeat it for a few days before moving on, so the practice has time to settle in. You only need a quiet spot and a few minutes.
Best for: Complete beginners.
2. Relaxation and Intention Meditation
20 minutes | Guided by Alex Ferrari
A gentle 20-minute guided meditation for deep relaxation and clear intention, led by Alex Ferrari. It is designed to calm the nervous system and reconnect you with your inner stillness, helping release stress while aligning your mind and heart with your highest purpose. Try it at the same time each day, such as first thing in the morning, so it becomes an anchor in your routine. Set your intention before you press play, then notice how you feel when you finish.
Best for: Beginners who want a short, guided session.
3. Stress and Anxiety Relief with Dawson Church
Guided meditation | Guided by Dawson Church, PhD
Join award-winning author Dawson Church, PhD, for a guided meditation to elevate your vibration and well-being, part of our Stress and Anxiety Relief collection. It is a good fit for the end of the day, when your mind is full, or any time stress starts to build. Even one session can work as a reset, and it pairs well with the End of Day and Deep Sleep series. Meditation supports calm but does not replace medical care, so see a doctor if anxiety is hard to manage.
Best for: Anyone feeling stressed or anxious.
4. Sacred Pause: 5-Minute Meditations
Series | Five minutes at a time
Sacred Pause offers quick yet powerful moments of stillness to reset your mind and nourish your soul, in just five minutes at a time. Each meditation is designed to help you center, breathe and reconnect, anytime and anywhere. Use it between meetings, before a hard conversation or whenever you feel pulled in too many directions. Five minutes is a gentle way to build the habit of pausing, and it is easy to fit into even the busiest day.
Best for: Busy beginners with only five minutes.
5. Sacred Mornings: Meditations for Energy and Focus
Series | Morning meditations
Sacred Mornings is designed to help you start each day with clarity, vitality and intention, with meditations for energy and focus. Use it as a daily ritual before the day gets loud, when your mind is fresh and your phone is still out of reach. Pair it with Sacred Pause for a quick reset later in the day. Even a few mornings in a row can show you how a little stillness changes the tone of everything that follows.
Best for: Morning people building a daily habit.
6. End of Day Meditations
Series | Release stress and prepare for sleep
Unwind your mind and embrace gratitude with this calming series of guided meditations to release stress and prepare for sleep. It is a natural companion to Sacred Mornings: use it to close the day, let go of what you cannot control and settle toward rest. Gratitude is a simple way to end the day on a kind note. If you want to go deeper into sleep, Deep Sleep Meditations picks up where this series leaves off.
Best for: Anyone who struggles to wind down.
7. Deep Sleep Meditations
Series | Guided meditations for sleep
Drift effortlessly into deep, restorative sleep with this collection of calming guided meditations to quiet the mind. Each session helps release the day’s tension and invite peace into your body and spirit. Play it as you lie down, keep the volume low and let it run. If your mind wanders, that is fine, and falling asleep during a meditation is a perfectly good outcome here. It works well after the End of Day series.
Best for: Restless sleepers.
8. Chakra Alignment Meditations
Series | Seven chakras
Embark on a journey to balance and align your energy centers with guided meditations for each of the seven chakras. It is a structured practice that moves through each chakra in turn, so whether you read chakras as literal or symbolic, your attention always has a clear path to follow. Go slowly and spend as long as you like on each center. If you want more background first, our free chakra meditation guide explains what each of the seven centers represents.
Best for: Beginners who like structure.
9. Binaural Beats Meditations
Series | Guided meditations with binaural beats
Guided meditations accompanied by soothing binaural beats that stimulate brainwave activity, helping you reach deeper states of relaxation, focus and spiritual awakening. Choose a quiet space, wear stereo headphones and give yourself the full session. Binaural beats are a tool many people find helpful, not a guaranteed result, so treat them as an experiment and see what you notice. If it does not feel right the first time, try again on another day or switch to a different series.
Best for: Listeners who like sound-based practice.
10. Happiness Accelerator
Series | A 7-day meditation journey
A transformative 7-day meditation journey designed to elevate your happiness and well-being, one short session a day. Each day focuses on a unique aspect of joy, from cultivating gratitude to releasing stress, enhancing self-love and finding inner peace. Take one day at a time and resist the urge to binge the whole week, because the point is a small daily habit that builds. It makes a good first program if you like a clear structure to follow.
Best for: Anyone who wants a one-week program.
11. The Love Frequency Meditations
Series | Open your heart
Align with the vibration of true love in this transformative meditation journey to open your heart. Heal emotional barriers, release past heartbreak and open your heart to new possibilities, at a gentle pace. It is especially fitting after a breakup, a hard season or a stretch of being tough on yourself. Go gently and stop if emotions feel like too much, and consider talking to a counselor or doctor if you are struggling.
Best for: Anyone healing from heartbreak.
12. SOMA Breath Journeys with Niraj Naik
5 sessions | Guided breathwork
Guided breathwork journeys with Niraj Naik, a former pharmacist who created the Soma Breath method. Discover the transformative power of breath-led meditation across five sessions. It is a good pick for restless minds that find sitting still hard, and the sessions are guided, so you can follow along even if you have never tried breathwork. Move slowly, stop if you feel dizzy and never practice while driving or near water. Check with a doctor first if you have a health condition.
Best for: Restless minds who want a practice with the breath.
An Honest View of Meditation
Meditation can help many people feel calmer, but it is not a cure and it does not work the same for everyone. Some of the energy practices here, like chakras, are spiritual traditions you can weigh for yourself, not proven science.
If a practice brings up strong emotions or feels like too much, stop and be gentle with yourself. Nothing here replaces medical or mental health care; if you are struggling, please reach out to a doctor or call or text 988 in the US.
Watch More on Next Level Soul TV
Next Level Soul TV is our own home for films, series, teachings and guided meditations. Here are six series to try next.
More Best-Of Guides From Next Level Soul
If these practices helped, keep going with our free guides: how to meditate, meditation techniques for beginners, guided meditation for anxiety and meditations for spiritual awakening.
You may also like the best spiritual podcasts, the best spiritual TV series and the Silva Method.
Go Deeper with NLS Mastery: Awaken Your Psychic Abilities
Once meditation feels natural, intuition is a natural next step. Nikki Dutta teaches it in Awaken Your Psychic Abilities, part of NLS Mastery. Watch the course preview below.
Sources and Further Reading
Spirituality for the Rest of Us™
Movies, teachings and community on Next Level Soul TV.
Frequently Asked Questions
What is the best meditation for beginners?
Start with Meditation for Beginners, a series of simple guided practices for your first days. If you want a short guided session, try the 20-minute Relaxation and Intention Meditation with Alex Ferrari. All 12 meditations on this list are from Next Level Soul.
How long should a beginner meditate?
A few minutes a day is enough to begin. Sacred Pause offers five-minute meditations, and Relaxation and Intention runs about 20 minutes. Extend the time slowly as it feels natural.
What if my mind will not stop thinking?
That is normal and part of the practice. Each time you notice you have wandered and gently return your attention, you are meditating. Guided meditations give your mind something to follow.
Is there a meditation for anxiety or sleep?
Yes. Try Stress and Anxiety Relief with Dawson Church, End of Day Meditations or Deep Sleep Meditations. Meditation supports calm but does not replace medical or mental health care, so see a doctor if anxiety or sleep problems are hard to manage.
How do I access these meditations?
They are included with a Next Level Soul TV membership, which also has films, series, audiobooks and audio courses, and has apps for Apple iOS, Apple TV, Android, Android TV, LG and Roku. Each meditation page explains the options.
Can I try breathwork as a beginner?
Many people do. SOMA Breath Journeys with Niraj Naik is a guided breathwork series. It is not medical care, so check with a doctor if you have a health condition, and never practice while driving or in water.
