If you've ever thought about trying meditation but weren't quite sure where to start, you're certainly not alone.
You might picture someone sitting cross-legged on the floor, eyes closed, completely relaxed and somehow managing not to think about anything. It can look so simple when someone else is doing it, but when you try it yourself, you may discover your mind has plenty to say.
You might start thinking about what you need to do tomorrow, remember something you forgot earlier or find yourself wondering whether you're meditating properly.
The good news is that this is completely normal.
Meditation isn't about having a perfectly quiet mind or sitting in an uncomfortable position for long periods of time. It's a practice that involves gently directing your attention, noticing when your mind wanders and bringing your focus back.
There are many different ways to meditate, and you don't need special equipment, previous experience or a particular spiritual belief to begin.
In this article, we'll explore what meditation actually involves, how to get comfortable, some simple techniques you can try and a beginner-friendly exercise to help you get started.
1. Understanding Meditation: What Is It and Where Did It Come From?
Meditation is a broad term used to describe practices that involve intentionally focusing your attention or developing awareness of your thoughts, feelings and surroundings.
Although the methods vary, many forms of meditation involve noticing what's happening in the present moment rather than becoming completely caught up in everyday thoughts and distractions.
Meditation has been practised for thousands of years within different religious, philosophical and cultural traditions.
It's particularly associated with traditions such as Buddhism and Hinduism, although meditative and contemplative practices also exist in other religions and cultures.
Today, meditation is practised in both spiritual and non-religious settings.
Some people meditate as part of their faith or personal spiritual development, while others are interested in mindfulness, relaxation or learning to manage everyday stress.
Is meditation the same as mindfulness?
The two are closely related, but they aren't exactly the same thing.
Meditation usually refers to a deliberate practice where you set aside time to focus your attention.
Mindfulness involves noticing what's happening in the present moment with openness and without immediately judging the experience.
You can practise mindfulness during meditation, but you can also be mindful while walking, eating or completing everyday activities.
For example, you might take a few minutes to notice the feeling of your feet on the ground, the sounds around you or the way your body feels while sitting.
That's a simple way of practising present-moment awareness.
Do you need to stop thinking?
This is probably one of the biggest misconceptions about meditation.
The goal isn't necessarily to stop every thought.
Our minds naturally think, remember, plan and respond to what's happening around us.
During meditation, you may notice yourself becoming distracted by a thought. Instead of getting frustrated, you simply acknowledge that your attention has wandered and gently return to whatever you're focusing on.
That process of noticing and returning is an important part of the practice.
What are the potential benefits?
Research suggests that some meditation and mindfulness practices may help with stress, attention and aspects of emotional wellbeing.
However, the strength of the evidence varies depending on the technique, the health outcome being studied and the quality of the research.
Meditation isn't a guaranteed solution for stress or a replacement for professional treatment.
For beginners, it's helpful to think of meditation as a skill you can explore rather than something you need to master immediately.
2. How to Meditate: Posture, Breathing and Different Techniques
One of the nice things about meditation is that you don't need much to get started.
You don't need a special room, expensive equipment or a particular outfit.
For many beginners, finding somewhere reasonably quiet and comfortable is enough.
Finding a comfortable position
Although meditation is often shown with someone sitting cross-legged on the floor, that isn't the only way to practise.
You can meditate while sitting in a chair, resting on a cushion, lying down or, with an appropriate technique, walking.
If you're sitting, try to choose a position that feels comfortable and supported.
You might like to:
- Sit with your back comfortably upright, using support if needed.
- Rest your feet on the floor if you're using a chair.
- Allow your shoulders to relax.
- Place your hands naturally in your lap or on your legs.
- Keep your head and neck in a comfortable position.
You don't need to force your body into a particular posture.
If sitting upright causes pain or discomfort, adjust your position or choose another way to practise.
The aim is to be comfortable enough that you can pay attention without constantly worrying about how you're sitting.
Should your eyes be open or closed?
Either is fine.
Some people prefer closing their eyes because it reduces visual distractions.
Others feel more comfortable keeping their eyes open and looking softly towards a fixed point.
There's no requirement to close your eyes, particularly if doing so makes you uncomfortable.
Understanding your breathing
Many beginner meditation exercises use breathing as a point of focus.
This doesn't mean you need to take unusually deep breaths or hold your breath for long periods.
For a simple breathing meditation, you can allow your breathing to happen naturally and notice the sensation of air moving in and out.
You might pay attention to the feeling of air near your nose or the gentle movement of your chest or abdomen.
If focusing on your breathing makes you uncomfortable, you can choose something else, such as sounds around you or the feeling of your feet resting on the floor.
Different types of meditation
There are several ways to meditate, and it's worth exploring what feels comfortable for you.
Breathing meditation involves paying attention to the natural rhythm of your breath.
Guided meditation involves listening to someone lead you through an exercise, often using spoken instructions.
Body scan meditation involves gradually noticing different areas of your body and any sensations you experience.
Mindfulness meditation encourages awareness of thoughts, feelings and sensations without immediately reacting to them.
Walking meditation involves paying attention to the experience of walking, including your movements and surroundings.
Some traditions also use repeated words, phrases or sounds, often referred to as mantras.
There isn't one method that's right for everyone. The best starting point is usually something simple that feels manageable.
3. A Simple Five-Minute Meditation Exercise for Beginners
If you'd like to try meditation for yourself, the following exercise is a straightforward place to start.
You don't need any previous experience, and you can adjust the instructions to suit your comfort and mobility.
Although it's described as a five-minute exercise, it's perfectly fine to begin with just one or two minutes.
Step 1: Find somewhere comfortable
Choose a place where you're unlikely to be interrupted for a few minutes.
Sit in a comfortable chair or another position that provides suitable support.
Rest your hands naturally and allow your shoulders to relax.
You can close your eyes if you prefer, or keep them open with a soft gaze.
There's no need to sit perfectly still.
If you need to move or adjust your position, that's fine.
Step 2: Notice your surroundings
Before focusing on your breath, take a moment to notice where you are.
You might become aware of the chair supporting your body, your feet touching the floor or the sounds in the room.
There's no need to change anything.
Simply notice what you can see, hear or feel.
This can help you settle into the exercise without feeling that you need to achieve a particular state of relaxation.
Step 3: Bring your attention to your breathing
Allow your breathing to remain comfortable and natural.
Notice the sensation of breathing in and breathing out.
You might feel your chest moving, your abdomen rising and falling or the air passing through your nose.
Choose whichever sensation is easiest for you to notice.
You don't need to control the pace of your breathing.
If paying attention to your breath feels uncomfortable, focus on a neutral sound or the contact between your feet and the floor instead.
Step 4: Notice when your mind wanders
At some point, you'll probably begin thinking about something else.
You might remember an appointment, start planning dinner or wonder how much time has passed.
This is normal.
When you notice your attention has wandered, gently bring it back to your chosen focus.
You don't need to criticise yourself or start the exercise again.
Simply notice the distraction and return.
You may need to do this several times during the five minutes, and that's perfectly fine.
Step 5: Finish gradually
After a few minutes, begin noticing your surroundings again.
Feel the chair beneath you, listen to the sounds around you and become aware of the room.
If your eyes were closed, open them when you're ready.
Take a moment before returning to whatever you were doing.
You might feel relaxed, restless, thoughtful or exactly the same as before.
There's no particular feeling you're supposed to have.
What if five minutes feels too long?
Start smaller.
Even one minute of intentional attention can be a reasonable beginning.
For example, you could take a short break during the day, sit comfortably and notice your breathing for a few moments.
You can gradually increase the time if you enjoy the practice.
The important thing isn't how long you meditate. It's finding an approach that feels comfortable and sustainable for you.
4. Common Questions and Difficulties When Learning to Meditate
If meditation feels difficult at first, don't assume you're doing something wrong.
Many beginners experience similar challenges, particularly when they're not used to sitting quietly or directing their attention.
What if I can't stop thinking?
You don't need to stop thinking. Meditation involves noticing when your attention has moved away from your chosen focus and gently bringing it back.
Having thoughts during meditation doesn't mean the exercise has failed.
What if I get bored or restless?
Restlessness is common, particularly when you're starting something unfamiliar.
You might prefer shorter sessions, a guided meditation or a walking practice.
There's no requirement to stay in one position if it doesn't suit you.
Do I have to sit cross-legged?
No. You can meditate in a chair, on a cushion or in another comfortable position.
You may also find lying down or walking more suitable, depending on the exercise.
Your comfort matters more than achieving a particular posture.
Is it okay if I fall asleep?
It can happen, especially if you're tired or meditating while lying down.
If you'd prefer to remain awake, you could try sitting in a supported position or practising earlier in the day.
There's no need to feel embarrassed if you become sleepy.
How long should beginners meditate?
There's no single amount of time that everyone should follow.
Starting with one or two minutes can be enough to become familiar with the practice.
If you enjoy it, you can gradually increase the duration.
Do I need music or a guided recording?
Not necessarily. Some people find spoken instructions or gentle background sounds helpful, while others prefer silence.
You can try different approaches and choose what feels most comfortable.
Can meditation help with anxiety or stress?
Some forms of meditation and mindfulness may help people manage stress and certain symptoms of anxiety.
However, benefits vary, and meditation isn't suitable for everyone in every circumstance.
If you're experiencing significant anxiety or another mental health concern, seek advice from a qualified healthcare professional rather than relying on meditation alone.
What if meditation makes me feel worse?
Although meditation is often presented as relaxing, some people experience discomfort, anxiety or distress during certain practices.
If this happens, stop the exercise. You may prefer a different activity, such as gentle walking or spending time outdoors.
If distress continues or you have an existing mental health condition, speak with a qualified health professional about whether meditation is appropriate for you.
5. Making Meditation Part of Everyday Life: Practical Tips and Limitations
Once you've tried meditation a few times, you may begin thinking about how to include it in your routine.
The good news is that you don't need to set aside a large amount of time or make major changes to your day.
Start with something manageable.
Rather than deciding you need to meditate for half an hour every morning, begin with a few minutes.
You may find it easier to build a habit when the activity feels achievable.
If you miss a day, there's no need to worry. You can simply try again when it suits you.
Choose a time that works for you.
Some people enjoy meditating in the morning before starting work.
Others prefer taking a short break during the afternoon or spending a few minutes reflecting before bed. There isn't one correct time.
Choose a moment when you're reasonably comfortable and unlikely to be interrupted.
Try different techniques.
If breathing meditation doesn't appeal to you, consider guided meditation, a body scan or mindful walking.
You might discover that you prefer an exercise involving movement rather than sitting still.
Meditation doesn't need to look the same for everyone.
Be realistic about the benefits.
You may notice that a short meditation leaves you feeling calmer or more focused.
Other times, you may not notice much difference.
Research suggests that some meditation practices can support aspects of wellbeing, but effects vary, and there are limitations to the evidence.
No particular benefit is guaranteed.
Avoid putting pressure on yourself.
Meditation isn't a competition or something you need to perfect.
You don't need to reach a particular state of awareness, have spiritual experiences or eliminate every distracting thought.
If you find yourself becoming frustrated, shorten the exercise or try a different approach.
Consider classes or guided sessions if you'd like support.
Some people enjoy learning meditation independently, while others prefer having someone explain the techniques.
If you're considering a class, check the instructor's experience, the style of meditation being taught, the session length and any costs involved.
You should feel comfortable asking questions and choosing whether to participate.
Be mindful of your physical and emotional wellbeing.
If a posture causes pain, change it.
If a breathing exercise makes you dizzy or uncomfortable, stop and return to normal breathing.
If meditation brings up distressing emotions, you don't need to continue.
People with certain mental health conditions or experiences of trauma may find some meditation practices difficult, particularly intensive or prolonged exercises.
Professional guidance may be appropriate.
Remember that meditation isn't a substitute for healthcare.
Meditation may be used alongside other wellbeing activities, but it should never replace prescribed medication, psychological treatment or professional medical advice.
If you have an ongoing physical or mental health concern, speak with an appropriately qualified healthcare professional.
Ultimately, meditation is something you can adapt to your own needs and preferences.
You don't need to do it perfectly or every day to begin exploring whether it's a practice you enjoy.
Conclusion: Getting Started With Meditation
Meditation is a practice that involves paying attention, noticing distractions and gently returning your focus to the present moment.
Although it has a long history across different spiritual and cultural traditions, you don't need to follow a particular religion or belief system to explore it.
For beginners, the most useful approach is usually to keep things simple.
Find a comfortable position, choose something to focus on and start with a few minutes.
Your mind will probably wander, and that's normal.
There are also plenty of alternatives if sitting still or focusing on your breathing doesn't suit you.
The important thing is to approach meditation with patience, realistic expectations and respect for your own comfort.
Whether you try it for relaxation, personal reflection or general interest, you can explore meditation at your own pace and decide what works for you.
Important Disclaimer
Meditation and mindfulness are complementary wellbeing practices and are not substitutes for professional medical advice, diagnosis or treatment. Experiences and potential benefits vary, and some people may find certain meditation techniques uncomfortable or distressing.
If you have concerns about your physical or mental health, or if meditation causes significant discomfort, seek advice from an appropriately qualified healthcare professional.
