New to meditation? Start here
In about ten minutes you can learn what meditation is, try your first five-minute practice and choose a simple next step. No experience needed.
Welcome
Moving Into Meditation is a calm place to learn meditation at your own pace. It is made for people who would like to feel a little steadier and have never been sure where to start.
You do not need flexibility, a special cushion or a quiet house. You need a few minutes and a willingness to notice what is already here. Everything on this site is written to be practical: each guide ends with something you can do today.
We will also be honest with you. Meditation can be a helpful habit, and it is not a cure for anything. If something here does not suit you, you are always free to adapt it or leave it.
What meditation is, and what it is not
Meditation is
- A way of training attention: choosing a place to rest it, such as the breath, and gently returning when it wanders.
- A skill that grows through small, regular practice.
- Something you can do sitting in a chair, lying down or walking.
Meditation is not
- Emptying your mind or forcing thoughts to stop.
- A test you can pass or fail.
- A replacement for medical or mental health care.
Research suggests that regular practice may help some people manage stress, although results vary from person to person and the science is still developing. The US National Center for Complementary and Integrative Health keeps a clear summary of the evidence.
A 5-minute practice to begin
Read the steps once. Then set a gentle timer for five minutes and practice with your eyes closed or softly lowered. There is nothing to get right.
If it felt hard
A busy mind is not a sign that you are doing it wrong. Each time you notice you have drifted and you come back, that is the practice working.
If focusing on the breath feels uncomfortable, rest your attention on your feet or your hands instead. You can open your eyes and stop at any time.
Three simple ways to continue
I want to build a habit
Simple ways to bring mindfulness into ordinary moments, one small step at a time.
Explore everyday mindfulnessI feel tense or wired
Breathing practices and evening routines for when your body needs to slow down.
Explore Breathe & SleepWhat to expect in your first week
- Five minutes can feel long. That is normal, and it usually eases after a few days.
- Your mind will wander many times. Noticing and returning is the skill you are building.
- Some days will feel calm and some will not. Both count as practice.
- A regular time helps. Try after your morning drink, before you open email or as you get into bed.
- You will learn what suits you. By the end of the week you will have a clearer sense of which practices you want to keep.
When you are ready for more, browse the Meditation hub for techniques and common questions.
Common questions
How long should I meditate as a beginner?
Start with five minutes. A short practice you repeat is more useful than a long one you avoid. When five minutes feels comfortable, try eight or ten.
Do I need to sit cross-legged or buy a cushion?
No. A steady chair works well for most people. Sit near the front, feet flat, back upright but not stiff. If you later want a cushion or bench, our Resources page explains what to look for.
What if I cannot stop thinking?
You are not meant to. Thoughts will come. The practice is to notice when attention has drifted and bring it back to your anchor, as many times as it takes.
When is the best time to meditate?
Whenever you can do it regularly. Mornings suit many people because the day has not filled up yet. Evenings work well if you want to wind down.
Should I use guided or unguided meditation?
Guided practice, where a voice or written steps lead you, is often easier at first. Unguided practice, with just a timer, builds independence. Try both during your first weeks and notice which helps you return to it.
Is meditation safe for everyone?
For most people, gentle meditation is low risk, but some people find certain practices unsettling, particularly if they have experienced trauma. If a practice brings up distress, open your eyes, move your body and choose something steadier, such as a walking practice. Meditation is not a substitute for professional care. If you are struggling, please speak with a health professional. In the US you can call or text 988 at any time.
This page is general education, not medical or mental health advice. Please read our Wellness Disclaimer.