Meditation can look intimidating when you have never tried it. You may imagine sitting completely still, clearing your mind and somehow managing to think about nothing for 20 minutes.
That is not what meditation requires.
At its simplest, meditation is a practice of deliberately directing your attention. You might focus on your breathing, a sound, a word or phrase, a sensation in your body or simply what is happening in the present moment. When your mind wanders, you notice it and gently return your attention to your chosen focus.
You don’t need special equipment, a particular religion or a perfectly quiet mind to begin.
In fact, having your mind wander is part of the practice.
What is Meditation?
Meditation is a broad term for practices that bring attention to the mind and body. Different forms use different techniques, but many involve focused attention, awareness and a nonjudgmental attitude toward your thoughts and experiences.
Mindfulness meditation is one of the most commonly discussed forms. It involves paying attention to what is happening in the present moment without immediately judging or trying to change it.
For example, you might sit quietly and notice your breathing.
Your mind wanders to an email you need to send.
You notice that you are thinking about the email.
Instead of getting frustrated, you return your attention to your breathing.
That simple act of noticing and returning is meditation.
What is the Difference Between Meditation and Mindfulness?
The two terms are often used interchangeably, but they are not exactly the same.
Meditation is a broad category that includes many different practices. Mindfulness is a quality of awareness that can be cultivated through meditation and can also be practiced during ordinary activities.
You can practice mindfulness while:
- Eating a meal
- Walking
- Brushing your teeth
- Listening to someone
- Taking a shower
- Paying attention to your breathing
The idea is to actually notice what you are doing rather than moving through the activity automatically.
Why Do People Meditate?
People meditate for many different reasons.
Some want a way to manage everyday stress. Others are interested in improving focus, sleep or emotional well-being. Some people simply want a few quiet minutes away from the constant stream of notifications, conversations and responsibilities.
Research suggests that meditation and mindfulness may help with stress, anxiety, depression symptoms and sleep, although the strength of evidence varies depending on the condition and the type of practice being studied.
Meditation has also become increasingly common. According to U.S. National Health Interview Survey data cited by the National Center for Complementary and Integrative Health, the percentage of U.S. adults who practiced meditation more than doubled from 7.5% in 2002 to 17.3% in 2022.
So, while meditation has ancient roots, it is hardly a fringe practice today.
What are the Benefits of Meditation?
The benefits are often described too dramatically online. Meditation is not a cure-all, and research does not support every claim made about it.
But there is reasonable evidence for several potential benefits.
Stress and relaxation
Meditation may help people manage stress and develop a greater awareness of their thoughts and physical reactions.
That does not mean stressful situations disappear. Instead, the practice may help create a little more space between an experience and your reaction to it.
Anxiety and mood
Research reviewed by NCCIH suggests mindfulness-based approaches can be more helpful than no treatment for anxiety and depression and may perform similarly to some established treatments in certain studies. However, results vary, and meditation should not automatically be considered a replacement for professional treatment.
Sleep
Mindfulness meditation may improve sleep quality and reduce insomnia symptoms. A review of 18 studies involving 1,654 participants found improvements in sleep quality compared with education-based treatments, although the effects were not clearly better than evidence-based treatments such as cognitive behavioral therapy or exercise.
Focus and attention
Meditation repeatedly asks you to notice where your attention has gone and bring it back. Over time, that can help you become more aware of your attention and thought patterns.
Mayo Clinic lists improved focus among the potential benefits of meditation.
How Do You Meditate for the First Time?
You don’t need to start with 30 minutes.
For a beginner, five to 10 minutes is plenty.
Mayo Clinic’s basic breathing meditation involves finding a quiet place, sitting comfortably, setting a timer and bringing your attention to your natural breathing. When your mind wanders, you simply return your attention to the breath.
Try this:
Step 1: Find a comfortable place
Sit on a chair, sofa, cushion or wherever you can remain reasonably comfortable.
You do not have to sit cross-legged on the floor.
Step 2: Set a short timer
Start with five minutes.
Knowing that the practice will end soon can make it easier to settle in.
Step 3: Notice your breathing
Don’t force your breath to become slow or deep.
Simply notice the sensation of breathing in and breathing out.
Step 4: Let thoughts appear
Your mind will probably wander.
You may think about work, dinner, money, relationships or something that happened yesterday.
That’s normal.
Step 5: Come back
When you realize you have become distracted, gently return your attention to your breath.
You don’t need to criticize yourself.
The moment you notice that your mind wandered is actually part of the practice.
What should you think about while meditating?
You don’t have to think about anything specific.
For beginners, focusing on the breath is often the simplest approach.
You can notice:
- The air moving through your nose
- Your chest or abdomen rising and falling
- The sensation of sitting
- Sounds around you
- Physical sensations in your body
Other meditation techniques use a repeated word or phrase, a visual image or a guided instruction.
The goal is not to force your brain to become blank.
What if You Can’t Stop Thinking During Meditation?
Then you are having a normal meditation session.
One of the most common misconceptions about meditation is that successful meditation means having no thoughts.
It doesn’t.
Your brain produces thoughts. Meditation gives you an opportunity to notice them without automatically following everyone.
Imagine sitting beside a road and watching cars pass.
You don’t need to stop the cars.
You simply notice them and let them continue.
Thoughts can work in much the same way.
How Long Should Beginners Meditate?
There is no single perfect duration.
Starting with five to 10 minutes once a day is reasonable. If that becomes comfortable, you can gradually increase the time.
Mayo Clinic suggests that beginners try setting a timer for 10 to 15 minutes when practicing a basic meditation technique.
Consistency is more important than trying to meditate for a long time once and then abandoning the practice.
Ten minutes most days may be more useful for building a habit than one 45-minute session every few weeks.
When is the Best Time to Meditate?
There isn’t one universally best time.
Morning meditation works well for some people because it happens before the day becomes busy. Others prefer meditating after work because it creates a transition between work and personal time.
You can also meditate before bed if you find it relaxing.
The practical answer is simple: choose a time you can repeat.
If you keep forgetting, attach meditation to something you already do, such as drinking your morning coffee or brushing your teeth at night.
What are the Different Types of Meditation?
You don’t have to choose the “right” meditation before you begin.
There are several approaches.
- Mindfulness meditation: You pay attention to the present moment, often using your breathing as an anchor.
- Focused-attention meditation: You concentrate on one object, sensation, sound, word or phrase.
- Loving-kindness meditation: This practice involves intentionally cultivating feelings of kindness and goodwill toward yourself and others.
- Body scan meditation: You slowly bring attention to different parts of your body and notice physical sensations.
- Guided meditation: Someone guides you through the practice, either in person or through an audio recording or app.
If sitting quietly and focusing on your breath feels frustrating, another form may suit you better.
Cleveland Clinic notes that there are many approaches to meditation and recommends finding a method that works for you rather than assuming one technique is right for everyone.
Do You Have to Sit Cross-Legged to Meditate?
No.
You can sit in a chair, sit on a cushion, lie down or use another comfortable position depending on the practice.
The point is to find a position that allows you to remain reasonably alert and comfortable.
If sitting on the floor causes pain, there is no health benefit in forcing yourself to stay there simply because meditation is often pictured that way.
Can Meditation Make Anxiety Worse?
For most healthy people, meditation is generally considered low-risk. But “safe” does not mean that everyone will have a positive experience every time.
NCCIH cites a review of 83 studies involving 6,703 participants in which about 8% reported negative effects associated with meditation practices. Anxiety and depression were among the most commonly reported negative experiences.
If meditation makes you significantly more distressed, stop and consider discussing it with a healthcare professional, particularly if you have an existing mental health condition.
Meditation should also not be used to delay or replace appropriate medical or psychological care.
What Should Beginners Avoid?
The biggest mistake is expecting immediate results.
You may not feel dramatically calmer after your first session.
You may get bored.
You may spend five minutes thinking about what you need to buy at the grocery store.
None of that means you are doing it incorrectly.
Try to avoid turning meditation into another performance test.
You don’t need to achieve a particular mental state.
You are practicing attention.
How Can You Make Meditation a Daily Habit?
Make it easy enough that you don’t need much motivation.
- Start with five minutes.
- Use the same place if possible.
- Keep your expectations modest.
- Attach the practice to an existing habit.
- And if you miss a day, simply begin again the next day.
Cleveland Clinic emphasizes that regular practice is important when developing meditation as part of a routine.
The goal is not perfection.
It is repetition.
A simple 5-minute meditation for beginners
If you want to try meditation today, you can start here.
Minute 1: Sit comfortably and notice the sensations of your body.
Minute 2: Bring your attention to your breathing.
Minute 3: Notice when your mind wanders. Don’t fight the thought. Simply recognize it.
Minute 4: Return your attention to your breathing each time you become distracted.
Minute 5: Notice how your body feels, then slowly open your eyes and return to your day.
That’s it.
You don’t need candles, special music, expensive equipment or a perfectly silent room.
Conclusion
Meditation for beginners is much simpler than it often appears.
You sit comfortably, choose something to focus on, notice when your attention wanders and gently bring it back.
The practice has been studied for stress, anxiety, depression symptoms, sleep, pain and other areas of health. Some findings are promising, but the evidence is not equally strong for every claimed benefit, and meditation should not be treated as a cure or substitute for medical care.
If you’re new to meditation, don’t worry about doing it perfectly.
Start with five minutes.
Sit down.
Breathe normally.
Notice what is happening.
And when your mind wanders, come back.
That is meditation.
Frequently Asked Questions
How long should a beginner meditate?
Five to 10 minutes is a reasonable starting point. You can gradually increase the duration as the practice becomes more comfortable.
Is 10 minutes of meditation enough?
It can be enough to establish a regular practice. There is no universal minimum meditation time that everyone needs to follow. Consistency matters more than forcing yourself into long sessions.
What is the easiest meditation for beginners?
Breathing meditation is one of the simplest places to start. Focus on your normal breathing and return your attention to it whenever your mind wanders.
Can meditation reduce stress?
Meditation and mindfulness may help with stress management, and research suggests potential benefits for anxiety and depression symptoms. The effects vary from person to person and by the type of meditation used.
Should I meditate with my eyes open or closed?
Either is possible. Closing your eyes can reduce visual distractions, while keeping them partly open may help some people remain alert.
What should I do if my mind keeps wandering?
Notice that it wandered and gently return your attention to your chosen focus. Mind wandering is normal and does not mean you are bad at meditation.
Can meditation replace therapy or medication?
No. Meditation can be used as a complementary practice, but it should not replace appropriate medical or mental health treatment.
