Motivation and emotion/Book/2025/Guided meditation and emotion regulation

Guided meditation and emotion regulation:
How can guided meditation be used to regulate emotion?

Overview

Visualise this ...

You are sitting at the edge of a weathered wooden beam, your feet just dangling above the water’s surface (see Figure 1).

The sun is slowly disappearing behind you, trying to spill it's last light before it fades away. The horizon glows softly, while clouds drift lazily above.

You hear the cool water lapping gently against the shore, and smell the scent of salt in the air.

As you breathe in, you take in the calm, the last bit of light, and the stillness. As you breathe out, you release anything weighing you down, letting it flow into the endless horizon before you.

This is a type of "guided meditation".

Many people experience overwhelming emotions such as stress, anxiety, or sadness, which can lead to the interference of daily functioning and health (WHO, 2025). Having emotional dysregulation can lead to impulsive decisions, strained relationships, and increased risk of mental health issues (Thompson, 2019). Finding effective strategies to regulate emotions, such as practicing in guided meditation, is important for maintaining psychological health and improving quality of life.

Psychological science shows that guided meditation can reduce activity in the amygdala (a brain area involved in emotional reactivity) and enhance activation of the prefrontal cortex (linked to emotion regulation and decision-making) (Kral et al., 2019). By engaging in guided meditation, individuals can practice mindfulness, focus attention, and use calming imagery to shift their emotional state. Research indicates that regular practice in meditation can decrease stress and anxiety, improve mood, and enhance resilience to emotional challenges (Burgstahler & Stenson, 2019; Mohan et al., 2011).

This chapter explores guided meditation and emotion regulation, examines key theoretical perspectives on emotion regulation and their connection to guided meditation, and discusses how guided meditation influences emotional regulation through underlying brain processes.

Focus questions

What is guided meditation?
What is emotional regulation?
In what ways does guided meditation influence the brain’s emotional responses?
How can guided meditation be applied to help individuals manage their emotions?

What is guided meditation?

To understand guided meditation, we first need to know what meditation is. Meditation, a practice which has been used for thousands of years has had different interpretations. Originating in ancient spiritual traditions, meditation has evolved into various forms across the world. Although its inventor is unknown, it is believed to have emerged from a natural human tendency toward introspection (Nash, 2019). The word meditation came from the Latin word meditari, meaning “to engage in contemplation or reflection” (Hussain & Bhushan, 2010). It is a practice that involves focusing on clearing one's mind through a combination of physical techniques (such as breathing) and mental techniques (such as repeating a mantra). Engaging in meditation helps individuals to release automatic, wandering thoughts and achieve a stable, calm state of mind (NCCIH, 2022).

Case study

Lillian works in the public service. Lately, she has been feeling increasingly overwhelmed as her workload continues to pile up. Her stress begins to affect her sleep, and she notices her body tensing every time she walks into her office.

One of her colleagues suggests that meditation could be a useful coping strategy. However, Lillian struggles to stay focused whenever she closes her eyes and feels unsure about where to start. Feeling helpless, she searches online for support and comes across a guided meditation video, where an instructor provides step by step direction. This structured approach makes it easier for Lillian to stay engaged and gradually helps her manage both the physical tension in her body and her racing thoughts.

Guided meditation is a type of meditation that is led by another person. It is typically delivered through verbal instructions (such as audio recordings), visual guidance (such as videos), or in-person sessions (Moral, 2017).

The guide leads the practitioner through tasks such as breathing exercises, visualisations (e.g., see Figure 1), and body scans that focus on one body part at a time. These techniques aim to redirect attention away from negative thoughts and encourage relaxation. The guide’s voice and instructions provide a focal point, helping the practitioner remain engaged with the present moment and the meditation process (Balance, 2024).

Mindfulness meditation

Mindfulness meditation is probably the most common form of meditation that people think of when they hear the word "meditation". It is the type of meditation where a person manages the attention of their own thoughts through self-regulation and present moment awareness without judgement (Roca et al., 2021). This type of practice can be unguided or guided. In guided sessions, practitioners are often asked to find a quiet space, relax their bodies, focus on their breathing, and close their eyes while focusing on the guide’s voice and instruction. The intention is to reduce distraction and focus their attention in the present moment (see Figure 2). Depending on the delivery format, guided meditation may be supported by calming background sounds in recordings or by natural environmental sounds in face-to-face sessions (Calm, 2017). To participate in a mindfulness-based guided meditation practice, here is a 10 minute guided mindfulness meditation video that provides a practical understanding of how guided mindfulness meditation is commonly delivered. Research supports the effectiveness of mindfulness-based guided meditation for emotion well-being. For example, Roca et al (2021) study on mindfulness and compassion meditation interventions found that mindfulness meditation reduced both depression and anxiety.

Body scan meditation

Body scan meditation is a type of mindfulness meditation in which the guide will ask the practitioner to focus their attention to different sections of the body (see Figure 3), starting from the feet and gradually moving up to the head (Scott, 2024). This practice has been shown to be effective in releasing physical tension such as back pain, headaches, and muscle tightness caused by stress (Usher, 2012). The goal of body scan meditation is to help individuals become more aware of their bodies, including both physical and emotional sensations that may stem from stress. By doing so, it enables practitioners to better recognise and respond to their own internal signals (Scott, 2024).

Visualisation meditation

Visualisation meditation is also a type of mindfulness meditation. In visualisation meditation, the guide asks the practitioner to create mental images. These images may include calming landscapes, such as beaches or forests, a familiar place that feels like home, or even visualisations of overcoming personal challenges. The focus of the session depends on what the practitioner hopes to achieve (Balance, 2024). This practice can be a powerful tool for manifesting goals and reducing anxiety through focused mental activity (Balance, 2024). Research supports the effectiveness of guided imagery in lowering stress and anxiety. For example, in a study on patients undergoing abdominal surgery with spinal anesthesia, guided imagery techniques significantly reduced anxiety levels (Toussaint et al., 2021).

These three types of guided meditation are among the most widely practiced, though many other techniques exist for individuals to explore.

What is emotion regulation?

Emotion regulation is the capability to manage, respond to, and influence emotions in ways that support effective functioning across different situations (Kozubal et al., 2023). Without effective emotion regulation, emotions can become overwhelming or disruptive, leading to negative outcomes such as difficulties coping with stress, challenges in relationships, impaired daily functioning, and, in severe cases, self-harm (Rolston & Richardson, 2022). Contrarily, effective emotion regulation promotes resilience, positive well-being, and positive social interactions, making it an important skill for psychological health and life in general.

Research has shown that Gross’s process model of emotion regulation is a prominent framework that identifies five key strategies individuals use to influence their emotions (Rodriguez & Kross, 2023). These strategies include (see Figure 4):

situation selection (e.g., approach or avoid a situation)
situation modification (e.g., changing emotions expressed in a situation)
attentional deployment (e.g., attending to different aspects of the situation)
cognitive change (e.g., the way an individual thinks about changing in a situation)
response modulation (e.g., behavioural change caused by the situation) (Rodriguez & Kross, 2023).

Although Gross’s model outlines the processes individuals use to regulate their emotions, the effectiveness of these strategies depends on whether they are applied in adaptive or maladaptive ways. Emotions begin with an appraisal of a situation, but the way individuals regulate these emotions determines the outcome and whether they are coping or struggling to cope. Effective emotion regulation is considered adaptive, with strategies such as reappraisal (a form of cognitive change) promoting resilience, forming relationships, reducing stress, and supporting psychological well-being (Kozubal et al., 2023). In contrast, maladaptive strategies, such as suppression (a form of response modulation), do not prevent initial appraisals from occurring but attempt to block or hide emotional expression (Cuncic, 2025). While this may provide short-term relief, it often intensifies internal distress and negatively affects long-term functioning. This distinction outlines that it is not only the choice of strategy that matters, but also how effectively it is used in context. Research further supports this view: Casado et al. (2023) found that maladaptive strategies, such as rumination, were positively associated with aggression, while adaptive strategies, such as mindfulness, were negatively associated.

Test yourself!

To further understand how emotions are generated and managed, two psychological theories provide valuable frameworks. The following sections explore key theories of emotion and demonstrate how they can be applied to guided meditation as a method of regulating emotion (see Table 1).

James-Lange theory

The James-Lange theory of emotion proposes that the primary component of emotion is physiological. When an individual encounters a stimulus, the body first produces physiological changes, and then the emotion is experienced (Coleman & Snarey, 2011). This theory indicates the strong link between bodily states and emotional experience, providing a foundation for understanding how physiological regulation can influence emotion.

Relaxation response theory

The relaxation response theory developed by Herbert Benson, describes how certain practices produce physiological changes that lead to an emotional response (Gill et al., 2004). While the James-Lange theory describes how emotions arise from physiological responses, the relaxation response specifies the parasympathetic nervous system where certain practices, such as guided meditation, slow heart rate, reduce blood pressure, and relax muscles (Martin, 2008). These changes then produce emotional outcomes such as reduced stress, enhanced calm, and improved well-being.

Empirical research supports this. For example, a study by Song et al. (2023) examined the effects of nature sounds (see Figure 5) on university students. They found that when instructed to listen to natural sounds, there was a decrease in heart rate, enhanced parasympathetic activity, and increased feelings of comfort and relaxation compared to urban sounds. Another study, on Chan meditation, practitioners similarly demonstrated reductions in heart rate and improvements in heart rate variability following guided meditation sessions, both face-to-face and via video (Chang & Chueh., 2020). Additionally, research directly testing Benson’s relaxation method with undergraduates found that 16-minute guided relaxation significantly reduced cognitive and somatic anxiety while increasing self-confidence (Gill et al., 2004). Together, these findings identify how guided relaxation techniques elicit the relaxation response to regulate emotion through physiological changes, providing an evidence-based application of the James-Lange concept.

Table 1. Key elements of theories

James-Lange	Stimulus -> Physiological response -> Emotion
Relaxation Response (Benson)	Stimulus -> Parasympathetic activation -> Reduced physiological arousal -> Emotion

Effects of guided meditation on brain mechanisms involved with emotion regulation

Practicing guided meditation is an effective strategy for transforming dysregulated emotions into more regulated states. Feelings of stress, anger, and anxiety, for example, can be reduced when an individual takes a few moments to engage in guided practice (Gill et al., 2004; Song et al., 2023; Burgstahler & Stenson, 2019; Mohan et al., 2011; Casado, 2023). Research on the relaxation response theory, which includes concepts similar to the James-Lange theory, highlights the physiological benefits of guided meditation through its activation of the parasympathetic nervous system. But how else is guided meditation effective in regulating emotion? The answer is through brain mechanisms involved with emotion.

**Figure 6**. 3D rotating image of the amygdala.

Effective emotion regulation depends on how well the “thinking brain” (prefrontal cortex, (see Figure 7) can communicate with and calm the “emotional brain” (amygdala (see Figure 6)) which is always in a state of vigilance (The behaviour hub, 2020). Research has demonstrated that this connection is particularly important when individuals use reappraisal (a form of cognitive change from Gross’s model) to reinterpret emotional experiences. The stronger the functional connectivity between the prefrontal cortex and the amygdala, the more effective the reduction of negative emotions (Banks et al., 2007).

Neuroimaging research studies further support how guided meditation influences these brain mechanisms. Desbordes et al. (2012) found differential changes in amygdala responses to emotional stimuli after 8 week guided mindfulness and compassion training programs. Guided mindfulness training decreased amygdala activation to both positive and negative stimuli, while compassion training slightly increased amygdala responses to negative stimuli. Similarly, Fox et al. (2016) (cited from Roca et al., 2021), meta-analysis on guided meditation research, identified both common and different neural patterns across meditation types, with consistent involvement of brain regions such as the insula, dorsal anterior cingulate cortex, and frontopolar cortex. These findings suggest that while meditation generally engages in emotion regulation, different practices may produce different patterns of brain activity.

Other systematic reviews also support these outcomes. Gerber and Matuschek (2023) found that guided mindfulness based practices for people with anxiety disorders, produced changes in the way the brain responds to stress, particularly in areas like the amygdala and prefrontal cortex. Similarly, Bakshi and Srivastava’s (2024) review (cited in Calderone et al., 2024) highlights how guided mindfulness meditation and yoga enhance brain functions related to stress regulation, emotional control, and cognitive processes. Their findings suggest that these practices strengthen communication between the prefrontal cortex and amygdala, but might also support resilience and reward processing, with positive conclusions for conditions such as addiction and palliative care.

Together, these findings demonstrate that guided meditation regulates emotion through measurable effects on brain mechanisms, particularly by decreasing the amygdala's reactivity and strengthening prefrontal cortex control, ultimately promoting emotional resilience and psychological well-being.

Test yourself!

Conclusion

Guided meditation regulates emotion by influencing both physiological mechanisms, such as heart rate and muscle tension, and cognitive processes involving brain function. Theories like James-Lange and the relaxation response explain how changes in bodily states produce calmer emotional experiences, while neuroimaging research shows that guided meditation strengthens communication between the prefrontal cortex (thinking brain) and amygdala (emotional brain). This enhanced connection supports adaptive emotion regulation strategies, such as reappraisal (Gross's model), allowing individuals to change dysregulated emotions into more balanced, regulated states.

Answers to focus questions

What is guided meditation?

A type of meditation that is led by another person. Typically delivered through verbal instructions, visual guidance, or in-person sessions.

What is emotional regulation?

The capability to manage, respond to, and influence emotions in ways that support effective functioning across different situations.

In what ways does guided meditation influence the brain’s emotional responses?

Guided meditation reduces amygdala reactivity, strengthens prefrontal-amygdala connectivity, and engages other emotion-related regions like the insula and dorsal anterior cingulate cortex.

How can guided meditation be applied to help individuals manage their emotions?

It provides practical strategies to reduce stress and anxiety, increase focus and mindfulness, release physical tension, and develop adaptive cognitive strategies such as reappraisal.

Take-home messages

Regular practice in guided meditation can produce effective physiological and cognitive (neural) benefits, improving emotional outcomes.
Guided meditation can be helpful in numerous situations, such as aggression and addictions, not just stress or anxiety.
Even short guided meditation sessions (e.g. 10 to 15 minutes) can provide meaningful benefits for daily emotional well-being.

References

Burgstahler, M. S., & Stenson, M. C. (2019). Effects of guided mindfulness meditation on anxiety and stress in a pre-healthcare college student population: a pilot study. Journal of American College Health, 68(6), 666–672. https://doi.org/10.1080/07448481.2019.1590371

Calderone, A., Latella, D., Impellizzeri, F., de Pasquale, P., Famà, F., Quartarone, A., & Calabrò, R. S. (2024). Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review. Biomedicines, 12(11), 2613. https://doi.org/10.3390/biomedicines12112613

Casado, M. L. N., Sancho, E. G., & Salguero, J. M. (2023). Associations between maladaptive and adaptive emotion regulation strategies and aggressive behaviour: A systematic review. Aggression and Violent Behavior, 71(1), 101845. https://doi.org/10.1016/j.avb.2023.101845

Chang, K. M., & Chueh, M. T. W. (2020). Meditation Practice Improves Short-Term Changes in Heart Rate Variability. International Journal of Environmental Research and Public Health, 17(6), 2128. https://doi.org/10.3390/ijerph17062128

Coleman, A. E., & Snarey, J. (2011). James-Lange Theory of Emotion. In: Goldstein, S., Naglieri, J.A. (eds) Encyclopedia of Child Behavior and Development. Springer, Boston, MA. https://doi.org/10.1007/978-0-387-79061-9_3146

Desbordes, G., Negi, L. T., Pace, T. W. W., Wallace, B. A., Raison, C. L., & Schwartz, E. L. (2012). Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers, 6(1). https://doi.org/10.3389/fnhum.2012.00292

Gerber, C., & Matuschek, P. (2023). Neural Mechanisms of Mindfulness-Based Interventions in Anxiety Disorders: A Systematic Review. Archives Clinical Psychiatry, 50(6), 119-126. https://doi.org/10.15761/0101-60830000000717

Gill, S., Kolt, G. S., & Keating, J. (2004). Examining the multi-process theory: an investigation of the effects of two relaxation techniques on state anxiety. Journal of bodywork and movement therapies, 8(4), 288 - 296. https://doi.org/10.1016/j.jbmt.2003.11.002

Hussain, D., & Bhushan, B. (2010). Psychology of meditation and health: Present status and future directions. International Journal of Psychology and Psychological Therapy, 10(3), 439-451. https://www.redalyc.org/pdf/560/56017068007.pdf

Kozubal, M., Szuster, A., & Wielgopolan, A. (2023). Emotional regulation strategies in daily life: the intensity of emotions and regulation choice. Frontiers in psychology, 14, 1218694. https://doi.org/10.3389/fpsyg.2023.1218694

Kral, T. R. A., Schuyler, B. S., Mumford, J. A., Rosenkranz, M. A., Lutz, A., & Davidson, R. J. (2018). Impact of short- and long-term mindfulness meditation training on amygdala reactivity to emotional stimuli. NeuroImage, 181, 301–313. https://doi.org/10.1016/j.neuroimage.2018.07.013

Mohan, A., Sharma, R., & Bijlani. R. L. (2011). Effect of Meditation on Stress-Induced Changes in Cognitve Functions. The Journal of Alternative and Complementary Medicine. 17(3). https://doi.org/10.1089/acm.2010.0142

Reeve, J. (2018). Understanding Motivation and Emotion. Wiley Global Education.

Roca, P., Vasquez, C., Diez, G., Pons, G. B., & McNally, R. J. (2021). Not all types of meditation are the same: Mediators of change in mindfulness and compassion meditation interventions. Journal of Affective Disorders, 283(1), 354-362. https://doi.org/10.1016/j.jad.2021.01.070

Rodriguez, M., & Kross, E. (2023). Sensory emotion regulation. Trends in cognitive sciences, 27(4), 379-390. https://doi.org/10.1016/j.tics.2023.01.008

Song, I., Baek, K., Kim, C., Song, C. (2023). Effects of nature sounds on the attention and physiological and psychological relaxation. Urban Forestry & Urban Greening, 86(1), 127987. https://doi.org/10.1016/j.ufug.2023.127987

Tang, Y., Tang, R., & Posner, M. I. (2016). Mindfulness meditation improves emotion regulation and reduces drug abuse. Drug and Alcohol Dependence, 163(1), S13-S18. https://doi.org/10.1016/j.drugalcdep.2015.11.041

Thompson, R. A. (2019). Emotion dysregulation: A theme in search of definition. Development and Psychopathology, 31(3), 805–815. https://doi.org/10.1017/S0954579419000282

Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-based complementary and alternative medicine, 5924040. https://doi.org/10.1155/2021/5924040

Ussher, M., Spatz, A., Copland, C., Nicolaou, A., Cargill, A., Tabrizi, N. A., & McCracken, L. M. (2012). Immediate effects of a brief mindfulness-based body scan on patients with chronic pain. Journal of Behavioural Medicine, 37, 127–134. https://doi.org/10.1007/s10865-012-9466-5

External links

Balance explains: what is guided meditation? (balanceapp.com)
Daily Calm | 10 Minute Mindfulness Meditation | Be Present (Calm, 2017)
Emotional dysregulation. (Cleveland Clinic, 2023)
Guided meditation: a regimen for mental health. (Moral, 2017)
Introduction to psychology: theories of emotion. (Mcfarlane, 2024).
Meditation and mindfulness: effectiveness and safety. (NCCIH, 2022).
Mental disorders. (WHO, 2025)
The Decision Maker of your Emotional Brain: Introducing the Amygdala (The behaviour hub, 2020)
The history of meditation: it's origins & timeline. (Nash, 2019).
The value of emotional self-regulation and interoception (Forbes)
What happens in my body when I meditate? (sciencefocus.com)
What Is Body Scan Meditation? (Scott, 2024)
What is emotion regulation and how do we do it? (Rolston & Richardson, 2022)
What Is Maladaptive Behavior? (Cuncic, 2025)