Free Guided Meditation For Stress

Person meditatingStress is a part of modern living. There are different types of stress. Here I am talking about emotional stress. Emotional stress can bring about physical problems as well. It is important for you to keep your stress levels as low as possible, and only for your stress levels to raise should it be necessary.

It is also important to understand that different people experience stress in different ways. What stresses one person out may not even register with another person. Stress may also affect people at different phases of their lives in different ways. Different factors may also be present. A number of smallish problems with terrible timing can make for stressful situations, whereas those same smallish problems at another time wouldn’t be so stressful.

Fight, freeze or fright

You might have heard of the “fight, freeze or fright” response and that this is driven by your amygdala. This is the “stress box” component of your brain. As soon as the “stress box” detects trouble, it goes on “high alert” and instructs your brain to prepare for “trouble”. The issue is that your “stress box” can keep you in this high state of alertness for some time, when the trouble is relatively speaking, minor. This “stress box” served us humans very well when we noticed that a tiger might enjoy us for his dinner. It also serves us well today when we notice a bus heading straight for us, and gives us the added resources to get out of the way of the bus as quickly as possible.

Breathing fast and shallow when stressed

When we are stressed, we sometimes breathe fast and shallow. This is to give us much-needed resources for the “fight, freeze or fright” response. By breathing fast and shallow, it can make it harder for our brains to become relaxed. The brain may see the breathing fast and shallow thing and does not “believe” us when we say silently “relax, there is no issue here”. However, if you can breathe slower and deeper, it sees that and is more likely to at least believe “there is no issue here”.

Meditation usually has a breathing slow and deep component

One usual component of meditation is breathing in a more relaxed and deep manner. A lot of the guided meditation sessions I have done include instructions on breathing at the start of the meditation process. This is to help with the relaxation process and this also helps to reduce stress as well. By doing different guided meditation sessions for stress, you will find that you resonate with some of them more than others for your own personal reasons.

By doing guided meditation sessions online, I find that I can practice different components of them at different parts of my day. If I am waiting for something in a queue, I use that time to breathe slowly and deeply on purpose. This helps me. Some other meditation components also helps me.

There is a meditation technique called “Loving Kindness”. If I am driving and struck in traffic, I find that thinking silently “May that driver in that car over there have a good day” type of though is useful. Some of these components are learned during different guided meditation sessions for stress, so I begin to use the ones I like in other areas of my life.

Learning how to meditate to reduce stress

One way to help reduce stress is to do meditation. Meditation itself is a huge topic. There are different meditation techniques out there. One author indicated that he experimented with over 80 different styles of meditation.

Now I assume that you would find it useful and of benefit to just do a guided meditation for stress relief by listening to applicable audios via an online App. For this reason, I think that one great idea is to do free guided meditation for stress relief in the comfort of your own home or wherever you find useful and where you are connected to the online world.

Free Guided Meditation For Stress

I found that a really great free guided meditation for stress app for your smartphone or your tablet is the very popular Insight Timer App. They have a very large collection of guided meditation sessions which you can access online within their App that are supplied by many meditation teachers. These guided meditation sessions cover a number of related topics, for example stress, anxiety and the like.

To learn more about the Insight Timer App, I recommend that you read my review of this App. Access to the online meditation sessions is free via the App. There are additional completely optional features which attract charges, however access to the online meditation sessions is totally free via the App which the founders of the App have indicated will remain so for the foreseeable future.

Using free guided meditation for stress relief is a great way to learn about meditation initially. Meditation is potentially a life long skill with potentially a lot of life long benefits should you continue doing meditation every day for the rest of your life. If you do a few free guided meditation sessions, you may find yourself doing some techniques you learn in other areas of your life. This is a great “win win” type of situation, learning something that can be used in your life in different ways.

For more details about the Insight Timer App, read my detailed review here.

Happy Meditating.

Of course, there are other meditation related Apps out there. However I have used and am using the Insight Timer App from my own personal experience. I just happen to find that it does the “trick” for me. It may also very well do the “trick” for you as well. 🙂 🙂


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14 thoughts on “Free Guided Meditation For Stress”

  1. I’ve had some things happen lately to cause me some distress, and I find myself with anxiety quite often.  I am interested in meditation, and here I come to your article to find out there’s an app for that!  LOL!  Of course, there is!  I am really excited, actually, to have something at my fingertips that can help me.  Thanks for the great info!

    • Hi Babsie,

      This is a great App for meditation. They even have a 7 day course within the App that explains some meditation theory which you put into use straight away. I did that course a while back even though I was practicing meditation for a while before that, and learned new things as well.

      You can even do the course as many times as you like as well. I find that I pick up additional things I missed earlier or relearn things I forgotten.

      I find the App great and hope you do too.


  2. David thanks for refreshing my memory about the fight, freeze, or fight mental process us humans go through.

    It was really great that you shared a free app with guided meditation and I am definitely going to check that out.

    Of course after I read your review. 🙂 Meditation is definitely a healthy practice that takes the right mindset and having the right guidance is going to help me improve just about every facet in my life.

    Love the website and going to check out your Top 14 Stress Management Techniques That work Great in 2018 article right now.

    – Jay S.

    • Hi Jay,

      You are welcome. The fight, freeze or fright process is one of the reasons why us humans are still around today. It helped our forebears to survive. If a tiger was hungry, you sure did not want to be his dinner. 🙂 🙂

      In our modern world, it can be triggered for relatively minor things and/or for a long time, which can lead to unhealthy stress or unhealthy anxiety. If is of course still vital that we keep this process, so that we can jump out of the way very quickly if something unusual happens, like a bus heading in our direction with no intention of stopping.

      This App is really great and includes access to a large number of online guided meditation sessions. I find that listening to different meditation teachers with different approaches very interesting and useful. Most of them I resonate with, and the ones I do not, I simply stop it and ignore the rest of it, no big deal.

      I hope that you enjoy my Top 14 Stress Management Techniques that work great in 2018. It is a long article, however if you pick up even one technique that resonates with you for your stress management, it is well worth that time. 🙂


  3. I’ve known about the benefits of meditation for many years but didn’t start using it on a regular basis until about a year ago. A good friend had told me about how much it had helped her when she went through the sudden loss of both of her parents . My stressful event started when my adult son moved home after graduating from college and was very depressed and uncommunicative about his plans for looking for a job. I have been using the app Calm (per the recommendation of my millennial daughter) and it’s been amazing. So much of it is about the breathing, I totally agree!

    • Hi Lynn,

      Breathing slowly and deeply is a common component in different meditation techniques. Or at least in the different meditation techniques that I have done. 🙂

      The great thing about breathing in a planned on-purpose manner (as compared to ‘normal’ breathing) is that you can usually do it anywhere and anytime. No one around you is aware of what you are doing internally. Just don’t breath out with a loud sigh. 🙂 You can do a silent sigh softy in your head instead.

      You might find the “Loving-Kindness” meditation technique of special interest. I assume that the app Calm has guided “Loving-Kindness” meditation sessions. I know that the Insight Timer App does.

      I first learned about the “Loving-Kindness” meditation in an online course I did.

      You can see my review of that course here.

      That course includes instructions about a few other meditation techniques as well, so that pupils of that course are better informed about which meditation techniques that they resonate with the most.

      I hope your daughter and you were able to convince your son to take up doing meditation using the meditation Calm App that your daughter and you use. Meditation is a great life skill to have.


  4. Thanks to technology there really is an app for everything!!  Your article is refreshing as vwell as it talks about the freeze,fight or fright part of stress. Right now unfortunately I would fit into at least two of those categories at any given time. With financial stress and figuring out just how to live daily. I might just have to download this.Is it true that you can think more rationally after meditating?

    • Hi Cathy,

      Yes, it is amazing how technology can help us, if we can find the right technology. 🙂

      Meditation is great for a number of reasons. One reason is that all you really need is some time and a tiny bit of “know-how”. This free App helps you to meditate. They even have a free 7 day course that teaches you how to meditate, great for beginners and also experienced meditators. I found by doing that course, even though I was an experienced meditator at the time that I learned something and found it time well spent. 

      If you are making decisions when your body or mind are not fully rational, you make made the “wrong” decision. Meditation can help give you a pause and a side effect of that pause, is that you may find yourself more rational. 

      I saw somewhere that in the “freeze, fright or fight” response, your internal blood resources are routed to areas of your body for the “freeze, fright or fight” and not so much to the front of your brain where rational decisions are made. Meditation helps you to relax and pause, and therefore helps to reduce the “freeze, fright or fight” response when it is not strictly necessary, and helps to increase blood flow to the front of your brain, which in turn may assist you with rational decision making. Of course, you may need to practice meditation for some time before you see this benefit, as it may take some time to calm down the “stress box” component of your brain that is mainly responsible for your “freeze, fright or fight” response.

      Using this App is a brilliant way to learn meditation. If nothing else, the time spent doing meditation is time for yourself and a side effect of that is usually some relaxation for your mind and body which also helps.


  5. I love this article on guided meditation to release stress. In the past I have used meditation as a way to deal with cancer. Being a trained counselor/hypnotherapist I would say this meditation is the best method to deal with any type of stress a person carries. 

    The distress off stress can truly hinder a person and I like the app you have recommended. Not everyone meditates the same way, so having options of meditating is wonderful. Thank you for providing this very valuable information.

    • Hi Jag,

      Thank you for sharing your story in how meditation helped you. 

      One thing that I love about the Insight Timer App is that there are a large number of meditation teachers that developed and continue to develop guided meditation sessions. A number of them are counsellors or hypnotherapists or psychotherapists or CBT therapists or therapists and so outline different meditation approaches in their guided meditation sessions. By following these guided meditation sessions online, you also can benefit from this vast array of human expertise and experience in this area, which I think is great.


  6. I have used mindfulness and meditation to help reduce stress in the past and have found it useful. It is something that I let slip by the wayside because I’ve gotten so busy and stressed (pretty ironic), but your article has reminded me that I should start using it again.

    The deep breathing is what I find helps me the most. It is simple to do and you can do it anywhere. The first thing I do when I feel myself getting stressed is take a nice deep breath. This lets me take a mental step back and tell my brain and body that I want it to calm down.

    Now that I’m going to start meditating again, I will have to check out some of the apps you mentioned. Thanks!

    • Hi Taylor,

      One thing that I find that helps me to maintain my meditation steak is the fact that my meditation steak is now in excess of 700 consecutive days with no let up. As you may know, a meditation steak is the number of consecutive days that you have done meditation. 

      At this stage, I don’t want to miss doing meditation for one day as I do not want my current meditation steak to be reset back to 1. Even if I am real busy, I can always do a 3 minute unguided meditation session to help me maintain my meditation steak. And in the process of doing that, I am benefiting from actually doing meditation every day.

      I find that the options inside of the Insight Timer App give me great flexibility regarding my meditation steak.


  7. I really enjoyed reading this article. I have never really given meditation much thought. I do understand how powerful our mind is and that it constructs our reality through perception. Everything we see and feel is just a representation of reality. I feel that most of the amotions that plague us are self inflicted. If we look at the rest of the animal kingdom we will not find envy, greed, hate, irrational fears, ect. I think that in learning how to control these emotions can shine light to who we truly are. Thanks for the insight.

    • Hi Anthony,

      Yes, meditation has a number of great benefits. One thing that I live about using the meditation Insight Timer App is that I can do online guided meditation sessions developed by different meditation teachers. I find that I resonate with some more than others, which is to be expected. 

      I also find a wide range of topics covered in different sessions. So over time, I get additional useful insights which I find interesting and of benefit.


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