How to Meditate: A Step-by-Step Guide for Beginners

What Is Meditation?

Meditation is a practice that trains attention and awareness. Depending on the technique, you might focus on your breathing, bodily sensations, sounds, a repeated phrase, movement, or another object of attention.

Mindfulness meditation, for example, involves paying attention to the present moment and returning your awareness when your mind becomes distracted. The NHS describes mindfulness meditation as paying attention to thoughts, sounds, breathing sensations, or parts of the body and bringing attention back when the mind wanders.

There are many different ways to meditate, so you do not have to follow one particular posture or method. The best approach is one that you can practice comfortably and consistently.

How to Meditate Step by Step

1. Choose a Comfortable Place

Start somewhere you can sit without being disturbed for a few minutes.

You do not need a special meditation room. A quiet corner of your bedroom, living room, office, garden, or another comfortable location can work.

If you’re new to meditation, reducing distractions can make it easier to keep your attention on the practice.

Turn off unnecessary notifications and put your phone somewhere you won’t be tempted to check it.

2. Get Into a Comfortable Position

You do not have to sit cross-legged on the floor or use a lotus position.

You can meditate:

• Sitting on a chair
• Sitting on a cushion
• Sitting on the floor
• Kneeling
• Lying down
• Walking, depending on the meditation technique

Choose a position that allows you to remain comfortable and reasonably alert.

If you’re sitting in a chair, place your feet comfortably on the floor and allow your hands to rest naturally. Keep your spine comfortably upright without forcing your body into a rigid position.

Comfort is more important than looking like a traditional meditation practitioner.

3. Set a Timer

If you’re worried about checking the clock, set a timer before you begin.

If you’re completely new to meditation, try 3 to 5 minutes. Once that feels comfortable, you can experiment with 5, 10, or 15 minutes.

There is no need to force yourself into a long session immediately. Building a practice that you can maintain is more useful than making your first sessions unnecessarily difficult.

4. Relax Your Body

Before focusing on your breath, take a moment to notice your body.

Relax your shoulders.

Unclench your jaw.

Soften the muscles around your eyes.

Allow your hands to rest comfortably.

You don’t need to make your body perfectly relaxed. Simply notice where you are holding unnecessary tension and allow yourself to settle.

5. Focus on Your Breathing

Breath awareness is one of the simplest ways to learn how to meditate.

Allow your breathing to remain natural.

Notice the inhale.

Notice the exhale.

You might notice the movement of your chest or abdomen, the sensation of air moving through your nose, or another part of the breathing process that feels easy to observe.

You don’t need to breathe in a special way unless you’re deliberately practicing a breathing exercise.

Your job is simply to notice.

6. Notice When Your Mind Wanders

Sooner or later, your attention will move away from your breathing.

You may start thinking about:

• Work
• School
• Family
• Money
• Food
• Something that happened yesterday
• Something you need to do tomorrow

This is completely normal.

A wandering mind does not mean you’re bad at meditation.

When you realize you’ve become distracted, simply acknowledge it and return your attention to your breathing.

You may have to do this once, ten times, or hundreds of times.

Every time you notice the distraction and return your attention, you’re practicing.

7. Don’t Try to Stop Your Thoughts

One of the most common beginner mistakes is trying to force the mind to become completely blank.

That’s not necessary.

Instead of fighting your thoughts, notice them without getting caught up in them.

You might silently recognize:

“Thinking.”

Then gently return to your breath.

Think of your attention like a muscle. Each time it wanders and you calmly bring it back, you’re practicing directing your attention.

The NHS and Mayo Clinic both emphasize that a wandering mind is a normal part of meditation rather than a sign that you’re doing it incorrectly.

8. Finish Slowly

When your timer ends, don’t immediately jump up.

Take a few moments to notice your breathing and the sensations in your body.

Notice the sounds around you.

Then slowly open your eyes if they were closed.

Take one or two comfortable breaths before returning to your normal activities.