Meditation for beginners
Clear, beginner-friendly guidance for learning to meditate and keeping it going. Start with the basics, try a few techniques and come back whenever questions come up.
Your first practice
Available now · 5 minutes
A 5-minute practice to begin
Settle, arrive and count the breath. It is the simplest way to see what meditation feels like, with honest notes on what to expect.
Meditation techniques to try
There is no single right way to meditate. These six approaches are simple, well established and suitable for beginners. Try one for a few days before moving on.
Breath awareness
Rest your attention on the natural breath and return when it wanders. The simplest place to start.
Counting breaths
Count each out-breath from one to five, then begin again. Helpful on busy-mind days.
Body scan
Move attention slowly through the body, noticing sensation without trying to change it.
Loving-kindness
Offer simple, kind phrases to yourself and to others. Gentle on harder days.
Walking meditation
Pay attention to each step. Useful when sitting still feels like too much.
Noting
Silently label what you notice, such as thinking or hearing, then return to the breath.
When meditation feels difficult
Almost everyone meets the same few questions in the first weeks. Short answers are on Start Here; fuller guides will appear below as they are published.
- Why your mind wanders, and what to doIn preparation
- How long should you meditate as a beginner?In preparation
- Guided vs unguided meditationIn preparation
- A 5-minute morning meditationIn preparation
Meditation guides
Meditation
5 Simple Meditation Techniques for Beginners
Mindfulness, breath focus and other simple techniques to try first.
EvidenceIn preparation
What meditation can and cannot do
What research suggests, where evidence is limited and why it is not a substitute for care.
Beginners
Guided vs. Unguided Meditation: Find Your Best Fit
What guided and unguided meditation involve, and how to choose.
Related topics: Breathe & Sleep · Mindful Living · Journaling · Mindful Movement
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