QuietKit: Guided Meditation for Beginners (for free)

Choose your meditation time below:

(best experienced with headphones)

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(best experienced with headphones)

Share the joy of meditation with others:

Share on Facebook

Share on Twitter

(best experienced with headphones)

Share the joy of meditation with others:

Share on Facebook

Share on Twitter

(best experienced with headphones)

Share the joy of meditation with others:

Share on Facebook

Share on Twitter

(best experienced with headphones)

Share the joy of meditation with others:

Share on Facebook

Share on Twitter

Learn to decrease stress, increase focus, and increase mindfulness with simple guided meditation for beginners. Different times listed above (all of which are free).

Learn about:

How to meditate for beginners
Tips for getting started
Benefits of meditation
How to approach meditation
Building a meditation habit
Schedule for starting
Can't listen to audio right now?
Why I built QuietKit


How to meditate for beginners

QuietKit presents a very simple, direct type of guided meditation for beginners, perfect for anyone getting started: focusing your attention on your breath, and nothing else, as you sit quietly.

Here's how to start:

  • Find a quiet, comfortable place to sit, with your back upright
  • Put on headphones (this will help block outside distractions)
  • Select the meditation length that's ideal for you
  • Press play and close your eyes
  • Focus your attention on your breath, breathing in and out


Tips for getting started

When you first start meditating, as you try to focus on your breathing, your mind is going to overload, and you'll start thinking about things other than your breathing.

That's okay.

A big part of meditating is, when that happens, letting those other thoughts flow out of you, and then trying to bring your focus back to your breath.

The real benefits of meditation (listed below) come from that practice: focusing on just your breath, and if you lose that focus, letting those new thoughts go, and returning to your breath.

Even people who have practiced for years lose their focus when meditating.

But they just accept that it happens from time to time, they don't worry about it when it does happen, and then they return to focusing on their breathing.

Using the guided meditation for beginners options from QuietKit is a great way to help you regain focus when you lose it, which is why we made them for you :)


Benefits of meditation

The guided meditation for beginners from QuietKit offers three main benefits to anyone who uses them:

  • Decreased stress and anxiety
  • Increased focus
  • Increased mindfulness (the ability to be aware of what's occurring at any given moment, but being able to choose how to act, as opposed to just reacting)


How to approach meditation

There's a simple way to approach meditation:

Treat it as a daily habit.

A lot of times meditation is talked about by how long you can do it in one sitting.

But there's a lot more to be gained from short meditation sessions done each day.


Building a meditation habit

Start small: instead of trying to jump right into 10 minutes, start with 2.

Build slowly: there's no rush, so take your time (we'll give you a simple schedule below).

Build consistency: try to meditate every day, in the same place, at the same time. Meditate at home, before you start your day. That might mean before going to work, school, running errands, or even before you start a day of relaxation.

But maybe beginning of the day doesn't work for you, and that's completely okay. What you should look for are natural break points in your day. Maybe that means taking time right before lunch, or right after getting home from work, or before dinner, or before bed.

Play around and experiment to see what context and situation works best for you.

Every day in small amounts beats large amounts infrequently: think of it like exercise. Would you benefit more from working out really hard only one day a year, or from doing a little bit every day?


Schedule for starting

Here's a schedule you can start with (do a guided meditation for beginners from QuietKit at the start of your day):

  • Week 1 – 2 minute meditation session each day
  • Week 2 – 4 minute meditation session each day
  • Week 3 – 6 minute meditation session each day
  • Week 4 – 8 minute meditation session each day
  • Week 5 – 10 minute meditation session each day

After week 5:

  • Keep doing a 10 minute meditation session at the beginning of each day, and also do a meditation session at the end of the day (of any length).

Adding a second meditation session to your day is a great way to provide another "reset" time to your day.

Try doing this second session either when you get home from work, school, errands, or before you are about to go to bed.

The benefits from meditation come from doing it consistently over time, so keep going!


Can't listen to audio right now?

The guided meditation for beginners, listed above, are the best way to start and grow a meditation habit, leading to decreased stress and increased focus and mindfulness.

But what about if you're somewhere where you can't listen to the audio?

In a pinch, use this visual meditation as a way to focus on your breathing, which is especially handy in places or situations when you can't listen to the audio, but you can focus your visual attention on your phone or computer.

Visual Meditation from QuietKit


Why I built QuietKit

There seem to be new tools and services to help us with every little thing in life, but there's one thing that isn't being dealt with that we all have a lot of: stress.

That was the problem I faced in running my startup, UsersThink. Even when things were going well there was still a lot of stress, and it started getting to me.

In searching for some way to deal with stress (other than the unhelpful advice of "be less stressed"), I came across meditation.

Certainly not a new idea, but what's happened recently is there have been a number of scientific studies uncovering just how helpful meditation is in decreasing stress, increasing focus, and increasing mindfulness (even in as little as 100 cumulative minutes of meditating).

Once I was sold on the very real benefits of meditation, I found that figuring out how to get started on meditation was surprisingly difficult.

Most resources were dense, overly long books that seemed to hide any good advice, or training programs that demanded huge "all or nothing" commitments before you even knew if they were helpful, or apps and websites that required signing up and payment before you knew if it would help you understand meditation.

Even if you could find a free option, they all seemed to be free only so they could immediately sell you something else, and wouldn't be that helpful on their own.

None of the tools, services and resources felt like they catered to the real challenges a beginner faced with meditation.

It was incredibly discouraging, and out of frustration I ended up building the guided meditation for beginners tool I wish I had when I first heard about meditation.

And it worked!

Not only did the tool I built work perfectly for a beginner trying to get into meditation, and help me deal with stress better, but it quickly improved every part of my life.

I couldn't believe, after just a few weeks, how great I felt and how much my meditation tool improved all aspects of my life.

It made me wish I had this tool when I was 20. Or 15. Or 5.

Something this powerful should be available for free to everyone in the world. So I built QuietKit.

Now I'm on a mission to help everyone on the planet gain the same benefits from meditation that I gained.

– John Turner, founder/CEO of QuietKit
(contact John via Twitter or email)

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Ready to start a guided meditation for beginners from QuietKit?

PS – And also check out our Visual Meditation and Motivational Quotes About Life if you need a little extra boost during your day :)