Learn how to meditate with our comprehensive beginner's guide. Discover simple techniques and start your mindfulness journey today.
Choose a peaceful location where you won't be disturbed. It could be a corner of your room, a quiet park, or any place that feels calm and safe.
Even 5 minutes in a quiet space can make a difference. You don't need a perfect meditation room!
Sit in a comfortable position. You can sit on a chair, cushion, or even lie down. Keep your back straight but not rigid, and rest your hands naturally.
Comfort is key. If sitting hurts, try lying down or using a meditation cushion for support.
Gently close your eyes to reduce visual distractions. This helps you turn your attention inward and focus on your meditation practice.
If closing your eyes feels uncomfortable, try a soft gaze downward or focus on a single point.
Bring your attention to your breathing. Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your chest.
Don't try to control your breath - just observe it naturally. When your mind wanders, gently return to your breath.
When thoughts arise (and they will!), simply notice them without judgment. Don't try to stop thinking - just observe and let thoughts pass like clouds.
Thinking during meditation is normal! The practice is in noticing and returning to your breath, not stopping thoughts entirely.
Meditation is a practice, not perfection. If your mind wanders 100 times, that's 100 opportunities to practice returning to the present moment.
Every meditation session is different. Some days will feel easier than others - that's completely normal!
Focus on the present moment, observing thoughts and sensations without judgment.
Concentrate on your breath, using it as an anchor to the present moment.
Systematically focus on different parts of your body, releasing tension.
Cultivate compassion by sending positive thoughts to yourself and others.
Practice mindfulness while walking slowly and deliberately.
Follow along with audio instructions for structured meditation practice.