Duration 2- 4 minutes each
Getting Started: A Step-by-Step Guide for Beginners
1. Find a Quiet Space
Choose a quiet, comfortable spot where you won’t be disturbed. It doesn’t need to be perfectly silent, just somewhere where background noise won’t pull too much of your attention.
2. Sit Comfortably
Sit on a cushion, chair, or the floor, whatever works for your body. Keep your back upright but not stiff. Rest your hands gently in your lap or on your knees.
If sitting isn’t comfortable for you, lying down is fine too, just be mindful of the tendency to drift into sleep.
3. Close Your Eyes or Soften Your Gaze
Closing your eyes can help draw attention inward. If you’d prefer to keep them open, lower your gaze to a spot on the floor and keep it unfocused.
4. Begin With Your Breath
Bring your awareness to your breathing. Don’t try to change it, just notice it. Feel the air as it moves in and out. Where do you notice the breath most? Your nose? Chest? Belly?
If your breath is shallow or fast, that’s okay. Mindfulness doesn’t demand perfection, only your presence.
5. Notice Your Thoughts (Without Following Them)
It’s completely natural for your mind to wander. When it does, gently bring your attention back to your breath. You’re not failing, this is the practice.
Try to observe your thoughts as if they were clouds passing in the sky: acknowledge them, but don’t chase them.
6. Body Awareness
After a few minutes of focusing on the breath, you might try a short body scan. Move your attention slowly from the top of your head down to your toes, simply noticing any sensations, warmth, tingling, tension, or even numbness.
Again, no judgment. Just awareness.
7. Close With Kindness
When you’re ready to end your meditation, take a few deeper breaths. Gently wiggle your fingers and toes, and slowly open your eyes. Before moving on with your day, take a moment to thank yourself for showing up.
Listen to the Guided Meditations
This 4 minute recording is designed to walk you through a simple beginner meditation. You can use it daily or whenever you feel anxious, distracted, or in need of grounding.
This 3 minute recording is designed to walk you through a simple meditation. It can be helpful to calm a busy mind when your brain needs a rest from overthinking.
This 3 minute 45 second video is designed to guide you through a self-compassion check-in. It can be helpful for low mood or self-esteem and can encourage kindness to oppose self-critical thoughts.
Common Questions About Meditation
How long should I meditate?
There’s no perfect amount of time. For beginners, a few minutes per day is a great place to start. What matters more than duration is consistency. Even short daily sessions can lead to noticeable benefits over time.
As your comfort grows, you can gradually increase your sessions to 15 or 20 minutes—or longer if you wish.
Is guided meditation better than silent meditation?
Both styles have benefits. Guided meditations are especially helpful for beginners because they offer structure and support, making it easier to stay focused. Think of them as training wheels.
Silent meditation can be more challenging at first but allows for deeper internal listening. Many people move between both styles depending on their needs.
What happens if I can’t focus?
That’s totally normal! Meditation isn’t about never getting distracted, it’s about learning how to return to the present when you do. Every time you notice your mind has wandered and gently bring it back, you’re strengthening your mindfulness muscle.
Over time, you’ll find it easier to notice distractions without getting pulled into them.
What if I don’t feel “calm” after?
While meditation often leads to calm, it’s not always relaxing, especially at first. You may feel fidgety, bored, frustrated, or emotional. These are all valid responses.
What matters is showing up for yourself, exactly as you are. The benefits build slowly, often beneath the surface.
Tips to Stay Consistent
- Start small: 3 minutes is enough to begin.
- Pair it with a habit: e.g. right after brushing your teeth or before bed.
- Use reminders: Set a gentle alarm or calendar notification.
- Be kind to yourself: Missing a day doesn’t mean you’ve failed, just begin again.
Meditation is a gift you give yourself, one breath at a time. There’s no need to do it “perfectly,” and no special equipment required. All you need is your attention, your willingness, and a few minutes of quiet.
