How to meditate for beginners
General information only. This article explains the basics and is not medical advice. For anything about your own health, talk to a doctor or other qualified professional.
Quick answer
Sit comfortably, set a timer for 5 minutes, close your eyes or lower your gaze, and focus on your breath. When your mind wanders, which it will, notice it and gently bring your attention back. That returning is the practice.
Step by step
- Find a spotSit on a chair, cushion or the floor with your back upright but not stiff. Lying down works too, though you may fall asleep.
- Set a short timerStart with 5 minutes. A short session you actually do beats a long one you skip.
- Focus on your breathNotice the feeling of air moving in and out at your nose, chest or belly. You don’t need to control it.
- Notice wanderingWhen you realize you’re thinking about something else, silently label it “thinking” and return to the breath.
- Finish gentlyWhen the timer goes, take a moment before getting up and notice how you feel.
Types of meditation to try
| Type | What you do |
|---|---|
| Breath focus | Keep your attention on breathing, as above |
| Body scan | Move your attention slowly from your toes to your head, noticing sensations |
| Mindfulness | Observe thoughts, sounds and feelings without judging them |
| Loving-kindness | Silently repeat kind wishes for yourself and others |
| Walking meditation | Walk slowly and pay attention to each step |
Guided recordings and apps can help at the start, since a voice reminds you what to focus on.
What does the research say?
The US National Center for Complementary and Integrative Health (NCCIH) reports that research suggests meditation may help with stress, anxiety, blood pressure and sleep problems, though results vary between studies and some evidence is limited. Meditation is generally considered safe for healthy people, but a small number of people report unpleasant experiences, and it isn’t a substitute for medical or mental health care.
Building the habit
- Meditate at the same time each day, such as after brushing your teeth in the morning.
- Add a minute or two each week once 5 minutes feels easy.
- Expect some days to feel restless. That’s normal.
Some people use a short session at night as part of better sleep habits.
Sources
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