Meditation for beginners
Everything here is written for people learning to meditate and trying to keep at it. Start with the five-minute practice below, then try a technique or two. Come back whenever a question comes up.
Your first practice
Available now · 5 minutes
A 5-minute practice to begin
Sit down, take a moment to settle, then count your breaths. Five minutes is enough to get a feel for meditation, and the notes cover what to expect the first few times.
Meditation techniques to try
People meditate in many different ways. These six approaches are well established and a good fit for beginners. Pick one and stay with it for a few days before you try the next.
Breath awareness
Rest your attention on the breath as it is, and come back to it each time your mind wanders. A good first technique if you are not sure where to begin.
Counting breaths
Count each out-breath from one to five, then start again at one. The counting gives a busy mind something to hold on to.
Body scan
Move attention slowly through the body, noticing sensation without trying to change it.
Loving-kindness
Silently repeat a few kind phrases, first for yourself and then for other people. Worth trying on a day when you are being hard on yourself.
Walking meditation
Walk slowly and pay attention to each step. A good option when you feel restless or 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
Most beginners run into the same few questions in the first weeks. Start Here has short answers to them.
Meditation guides
Meditation
5 Simple Meditation Techniques for Beginners
Five techniques to try first, from breath focus to mindfulness.
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