Meditation is a centuries-old practice that has been gaining widespread popularity in recent years, especially in the West. For those new to the practice, a common question often arises: "Should I start with guided or unguided meditation?" Both have their merits, but scientific studies shed light on which might be more beneficial for beginners.

Understanding the Two Practices

• Guided Meditation: This involves meditating with the assistance of a guide, which could be in-person, through an audio recording, or via a video. The guide provides step-by-step instructions throughout the session, often leading the participant through visualizations or focusing on specific themes.
• Unguided Meditation: Also known as silent meditation, this approach requires individuals to meditate without any external guidance. Practitioners focus on their breath, sensations, or a chosen mantra, directing their own sessions.

Scientific Insights

• Ease of Entry for Beginners: Guided meditation can provide a more accessible entry point for beginners. A study from the Mindfulness and Acceptance journal found that novice meditators reported higher levels of focus and reduced mind-wandering during guided sessions compared to unguided ones (Rahl et al., 2017).
• Deepening the Practice: For those looking to deepen their practice or develop a more personalized meditation routine, unguided meditation might be more suitable. A study in the Journal of Cognitive Enhancement showed that meditators that have been meditating for a long time, preferred unguided meditation, claiming it offered more freedom in their practice (Dahl et al., 2015). 
• Skill Development: While guided meditation can be particularly useful in the early stages, practicing unguided meditation can help enhance one's self-reliance in the practice. A study from the Cognitive, Affective, & Behavioral Neuroscience journal discovered that individuals who practiced unguided meditation showed improved self-regulation and attention span over time (Brefczynski-Lewis et al., 2007).
• Variety and Exploration: Guided meditation can offer a diverse range of experiences, themes, and techniques. This variety can be beneficial for beginners who are still exploring what works best for them. A study in the Mindfulness journal highlighted that beginners exposed to various guided meditation styles could better identify the techniques they resonated with most (Gawrysiak et al., 2018). 

Conclusion

Both guided and unguided meditation practices offer unique benefits. For those just beginning their meditation journey, guided sessions might provide a more structured and focused introduction. However, as one has meditated for a while, integrating unguided sessions can foster independence and a deeper connection to the practice.

References:

- Rahl, H. A., Lindsay, E. K., Pacilio, L. E., Brown, K. W., & Creswell, J. D. (2017). Brief mindfulness meditation training reduces mind wandering: The critical role of acceptance. Mindfulness and Acceptance, 8(2), 128-136.

- Dahl, C. J., Lutz, A., & Davidson, R. J. (2015). Reconstructing and deconstructing the self: Cognitive mechanisms in meditation practice. Journal of Cognitive Enhancement, 1(3), 228-234.

- Brefczynski-Lewis, J. A., Lutz, A., Schaefer, H. S., Levinson, D. B., & Davidson, R. J. (2007). Neural correlates of attentional expertise in long-term meditation practitioners. Cognitive, Affective, & Behavioral Neuroscience, 7(2), 109-119.

- Gawrysiak, M. J., Grassetti, S. N., Pohlig, R., & Hale, L. R. (2018). Mindfulness meditation for college students: a randomized controlled trial. Mindfulness, 9(2), 461-471.