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How to meditate: Beginner-friendly advice for starting a practice
Go big or go "om": Regular meditation can improve your mental and physical health โ experts share how to get started.
Life is stressful. From financial responsibilities and family obligations to workplace woes and health concerns, life has a tendency to throw curveballs that can cause stress levels to soar. If you're looking for an effective way to calm your nerves and improve your overall health, meditation can help. In just a few short minutes each day, a simple meditation practice can help you harness peace while centering your mind and body.
That said, while meditation (in theory) is a simple practice, getting started can feel ... well, oddly intimidating. Do you just sit there with your eyes closed? Do you have to listen to Enya or a soundtrack of Tibetan singing bowls? What's the deal with using incense? How do you know when you're "done"? If you've ever wanted to start a practice but haven't quite made it past the initial, "that seems like a good idea" phase, read on: We talked to psychologists, yoga instructors and mindfulness and wellness experts to get the inside scoop on how to meditate and build a practice in just a few minutes a day.
What is meditation?
Simply put, meditation is the process of clearing or centering your mind with the help of simple mental and physical techniques. Meditation is intended to help you turn inward for reflection as you hold the stressors of the outside world at bay.
"To me, meditation is an act of being fully present. It is an embodiment and an awareness. It is an attunement to this present moment ... when you are fully focused on all of your senses. You are embodied in your sense of sight, smell, taste, hearing [and] touch," says Amber Michelle, a mindfulness and meditation teacher at Insight Timer. "You are no longer thinking of the past, nor are you focused on the future. You are right here, right now."
What are the benefits of meditation?
According to Rajaa Azouqa, a mindfulness expert certified in mindfulness-based stress reduction (MBSR), meditation has many benefits. These include:
Stress reduction: There's evidence that meditation changes how the brain responds to stress, reducing stress reactivity and lowering cortisol levels. This ultimately helps improve mood and emotional regulation.
Reducing symptoms of depression and anxiety: In conjunction with stress reduction, some studies indicate that meditation can also help manage symptoms of depression and anxiety by fostering emotional resilience.
Balancing and calming the mind: Regular practice can create a sense of inner peace and balance, helping individuals feel more grounded even during chaotic situations.
Lowering blood pressure and heart rate: Meditation can improve cardiovascular health by promoting relaxation. Studies have shown meditation has a mild effect on reducing blood pressure and may assist in improving heart rate variability (although studies have been small and limited). In fact, according to a 2020 epidemiological review published in the American Journal of Cardiology, meditation is associated with a lower prevalence of cardiovascular risk factors and disease across a wide population.
Sharpening focus and attention: There's some evidence that meditation improves cognitive functions such as sustained attention, helping you stay present and productive daily.
Promoting emotional contentment: It fosters gratitude and self-compassion, reducing negative thought patterns.
Improving mental clarity and situational awareness: Regular meditation helps individuals process information more clearly and maintain perspective in challenging situations.
Boosting confidence and self-esteem: As individuals become more attuned to their inner world, they often develop a stronger sense of self-esteem.
"Building a daily, structured meditation practice enables us to connect with ourselves on a regular basis," says Monica Vermani, PsyD, clinical psychologist at Balanced Wellbeing. "In meditation, we connect with our intuition, we ground ourselves, and feel capable of handling whatever stressors arise. Meditation is a great way to feel capable of handling whatever comes our way."
How to meditate
"No two human beings are alike! We are unique and need to explore the level and approach to meditation that works for us. Meditation can be done in many different ways," says Vermani. "If you are an active person, you can meditate while walking or running. If you are a calm person, you can sit down in silence." She also points to guided meditations as being helpful if you find that sitting in silence or focusing on your breath is too challenging.
While you may need to test a few approaches to find what works best for you, there are a few steps you can take to get started.
Find a quiet space: To help you focus, choose a location free from outside distractions and noise. This can be your living room, bedroom or any quiet spot conducive to mental clarity. It may be helpful to choose a space that's free of clutter or reminders of your to-do's โ a stack of to-be-paid bills sitting next to you may not help you get in the right headspace for meditation.
Get comfortable: There's no set position to meditate in, but you should feel comfortable so nothing is physically distracting you from your practice. Avoid restrictive clothing or items that might pinch or dig into your skin. You may want to use a meditation bolster, pillow or chair to find a pain-free position. If you prefer to lie flat on the ground, consider putting a pillow under your knees to reduce pressure on your hips and back.
Focus on your breath: Shari Kaplan, LCSW, an integrative mental health clinician at Cannectd Wellness, suggests the following: "Close your eyes and focus on your breath. When you inhale, imagine bringing your breath into the center of your brain and flowing down your spine to your tailbone. Then, exhale, allowing the breath to go back up the spine through the brain's center and out through the top of your head. If your mind wanders, gently bring it back to your breath without judgment."
Choose a meditation method: While there is no right or wrong way to meditate, common meditation methods include:
Mindfulness meditation: Mindfulness meditation is the simple act of being present in your thoughts and surroundings. Try focusing on your senses: taste, touch, smell and sound. Use your mind's eye to focus on a thought or feeling.
Focused attention meditation: Rather than focusing internally, with focused attention meditation, you focus on one external stimulus or point of reference. It could be the breeze on your face or a far-off tree on the horizon.
Spiritual meditation: Spiritual meditation involves connecting with a higher power โ your higher self, the universe or a spiritual dimension.
Movement meditation: Breathing exercises and movements, such as those used during yoga, are used in movement meditation. It's the act of connecting your body and your mind and staying focused on the movements your body is doing.
Mantra meditation: A mantra is a word or phrase repeated in meditation to help the mind focus on a thought or an intention.
Common challenges
Both experienced and novice meditation practitioners face common challenges. However, they can be managed with a few helpful tips.
Racing thoughts: When your mind jumps from one idea to another rather than focusing on the here and now, don't beat yourself up for letting your thoughts get away from you. Meditation doesn't mean you stop thinking about external factors completely. When you catch your mind wandering, acknowledge it, let the thought pass, then regain focus and continue.
Restlessness: Forcing your body to relax during meditation may make it harder to sit still. Focus on your breath and do a mental scan of your body. Slowly breathe into each restless spot to consciously quiet your body and mind. If you find this is a regular challenge, you may want to consider trying a movement meditation or engaging in meditation as you walk.
Boredom: Your daily life is likely full of external stimulation โ from notifications pinging on your phone to noisy traffic jams โ so sitting in silence (without a phone in your hand) is likely a jarring experience. If you feel bored or even jumpy with the lack of "something to do" as you sit down to meditate, you're not alone. Try to accept the feeling and breathe through it. Know it's a natural part of adjusting to a new experience.
Frustration: Frustration is common when you're new to meditation. Whether you feel you just can't get the hang of it or you feel you're not experiencing the benefits you're hoping for, as with any new habit, there will be moments when you want to throw in the towel. When this happens, it may be time to shake things up. Accept and acknowledge the feeling, then try exploring different meditation types that may suit you. You may also want to try a meditation app or device to help guide you through these moments.
Overall, be patient with yourself.
"Meditation teaches your body a new way of being. Think of it as telling your body: If you do X (meditate), Y (feeling refreshed, relaxed and rejuvenated) will happen," says Shannon Swallow, spiritual teacher and founder at Clairity School. "Initially, your body might resist, especially if it's accustomed to being stuck in patterns of stress or discomfort. But with time, patience and practice, that should start to shift."
Tips for building a regular meditation practice
Start small: Begin with short sessions (five to 10 minutes) and gradually increase the time as you feel comfortable with the practice. Small, daily sessions are much better than longer sessions with long breaks in between.
Set a consistent time: Make meditation a part of your daily routine. Set a timer on your phone to remind you to start your meditation practice at the same time of day, whether morning, evening or during your lunch break.
Find a meditation buddy: "Find an accountability partner. For example, if you were to go to the gym with someone, you don't want to leave them hanging and not show up," says Thuan Nguyen, wellness director of programming at Mountainside Treatment Center. "This applies to meditation as well."
Use a meditation app: This can help guide you and help you track your progress. "A lot of first-time meditators will try to meditate in silence and get tripped up right at the very beginning and not return to it," says Nguyen. "Try a guided meditation on one of the popular meditation apps, like Calm. Replacing your own thoughts with someone else's thoughts is a good way to start."
Be patient and persistent: Developing a meditation habit takes time and practice. Commit to a daily practice (just five minutes is great) and follow through.
Don't strive for perfection: Meditation is not about clearing your mind completely. It's about observing your thoughts and feelings without judgment. Some days will be "easy" and others will be more challenging. Allow yourself to be OK with the ebbs and flows.
Our favorite meditation resources
If you feel you need a little external motivation to get you started, here are a few helpful products to begin and deepen your practice.
Headspace
This mental health app offers a range of guided meditations, playlists for focus, sleep resources, instructional guides and motivational videos to help you with at-home meditation. You can try the app for free for 14 days before committing to a subscription that's billed annually. Some health care providers, like Kaiser, offer discounts, and some employers provide the resource free to their employees. Check with your human resources team to see if you might already have access to this benefit.
Degrees of Comfort
It's important to be comfortable when meditating. If you plan to try a seated meditation practice, a floor pillow like this one can help cushion your joints during practice.
WalkingPad
If sitting on the floor, even with a pillow, is uncomfortable, try an ergonomic version that supports your hips, joints and back.
Shamans Market
Palo santo is a wild tree native to the Yucatรกn Peninsula that was originally used by Indigenous peoples for healing and spiritual ceremonies. Today, it's often used to help set intentions before a meditation practice.
Be Rooted
A candle can create a focal point and help you get into the right mindset for meditation. Choose an earthy scent to ground and calm your energy, like this one with amber, jasmine and sandalwood scents.
FAQs
How long should I meditate for?
Meditation time is based on personal preference. However, if this is your first meditation session, try starting in smaller increments of five to 10 minutes. As you become more comfortable, you may want to work your way up to longer sessions of 15 to 20 minutes. It will take some training to quiet your mind and settle in, but once you get the hang of it, you can go even longer.
"Meditation becomes more impactful when practiced regularly. Aim to meditate daily, even if only for a few minutes, to make it a consistent part of your routine and [to] experience its long-term benefits," says certified yoga instructor Pilar Madrazo with ZihFit.
Do I have to sit in a specific posture?
It's important to be comfortable when meditating, and the easiest way to achieve this is to position yourself in a way that aligns your spine. You can do this by sitting upright on a bolster or chair or lying flat. You don't want muscle strain or body pain to interfere with your meditation practice. It's hard to achieve peace when you are uncomfortable.
What if I can't clear my mind?
Your mind may wander and your thoughts may race during meditation, but this happens to even the most seasoned meditation practitioners. Do your best to return your focus to your breathing when racing thoughts start to take over. Training your mind to accept a peaceful and calm state will take time.
"Be patient and kind with yourself as this is a challenging practice. It's normal for your mind to wander, and remember that each day is different. Observe how you feel and keep it up to see progress," says meditation practitioner and yoga instructor Maria Karapandeli. "Remember that in the beginning, you are likely to feel restless and distracted, but over time, you can use these moments of discomfort towards growth and healing."
What's the difference between mindfulness and meditation?
Mindfulness is a constant state of being in which you focus on staying present and grounded throughout the day. Meditation is a concentrated period of time where you focus deeply on relaxation through specific techniques, such as deep breathing or visualization.
What if I fall asleep during meditation?
Many people fall asleep during meditation because they are fully relaxed. If this happens, don't worry. It means the meditation is doing its job by putting you into a state of deep relaxation. But listen to your body. If you are exhausted, overwhelmed or aren't sleeping enough, falling asleep during meditation may mean you need to catch up on rest.
What if meditation makes me feel anxious?
"In the course of building a meditation practice, we learn that our thoughts will arise but we do not have to engage with them during meditation," says Vermani. "I choose to consider thoughts as a waterfall and that we sit calmly in meditation behind the falling water, noticing the falling water but not getting wet."
Some people may feel anxious when starting a meditation session, which is perfectly normal and can happen for a number of reasons. For instance, you may experience racing thoughts if this is the first time you've had to yourself during a busy day. Or alternatively, as meditation encourages a "oneness" with your thoughts and feelings, the thoughts and feelings you end up sitting with may be uncomfortable ones, leading to anxiety or a sense of unease. Finally, starting any new program may make you feel anxious. If the anxiety persists, try using a guided meditation, or consider speaking with a doctor or a mental health professional. But above all, remember to be gentle with yourself.
Meet our experts
Rajaa Azouqa, mindfulness expert and yoga instructor with a certificate in mindfulness-based stress reduction
Amber Michelle, a mindfulness and meditation teacher at Insight Timer
Monica Vermani, PsyD, clinical psychologist at Balanced Wellbeing
Shari Kaplan LCSW, integrative mental health clinician at Cannectd Wellness
Shannon Swallow, spiritual teacher and founder at Clairity School
Thuan Nguyen, wellness director of programming at Mountainside Treatment Center
Pilar Madrazo, certified yoga instructor at ZihFit
Maria Karapandeli, yoga instructor and founder of Barefoot Finds Wellness Community
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.