Meditation
Calm your mind and reduce stress through the practice of focused attention. Meditation requires no equipment, costs nothing, and can be done anywhere. Even a few minutes daily can improve focus, reduce anxiety, and increase overall well-being.
What You'll Do
What You Need
Required
- ●Quiet space($0)
- ●Comfortable seating (chair, cushion, or floor)($0)
Optional
- ○Timer or phone($0)
- ○Meditation app (Headspace, Insight Timer)($0-15/month)
How To Do It
- 1
Find a quiet spot
Choose somewhere you won't be interrupted. Sit comfortably - on a chair with feet flat, on a cushion, or on your bed. Keep your back straight but not rigid. Close your eyes or soften your gaze.
- 2
Set a timer
Start with just 5 minutes. Set a gentle alarm so you don't worry about time. As you get comfortable, gradually increase to 10, 15, or 20 minutes.
- 3
Focus on your breath
Breathe naturally. Notice the sensation of air entering your nostrils, filling your chest, and leaving your body. You can count breaths: inhale (1), exhale (2), up to 10, then restart.
- 4
Notice when your mind wanders
Your thoughts will drift - this is completely normal. When you notice you've been thinking about something else, gently return focus to your breath. This noticing and returning IS the practice.
- 5
End mindfully
When your timer sounds, don't jump up. Take a moment to notice how you feel. Wiggle your fingers and toes, open your eyes slowly, and transition gently back to your day.
Tips
- →Start with just 2-5 minutes. Short consistent practice beats long sporadic sessions.
- →Common mistake: thinking you're doing it wrong when thoughts arise. Noticing thoughts and returning to breath IS successful meditation.
- →Try s at first. Apps like Insight Timer (free) provide structure while you learn.
- →Meditate at the same time daily to build a habit. Morning works well before the day gets busy.
Communities
Resources
Frequently Asked Questions
How long should I meditate as a beginner?
Start with just 2-5 minutes. Even one minute counts. Gradually increase as it feels comfortable. Consistency matters more than duration.
Is it normal for my mind to wander?
Yes! Everyone's mind wanders - even experienced meditators. The practice is noticing when this happens and gently returning to your focus. Each time you do this, you're strengthening your .
Do I need to sit cross-legged?
No. Sit however you're comfortable - in a chair, on your bed, or on the floor. Keep your back reasonably straight, but comfort is more important than any specific posture.
When is the best time to meditate?
Whenever you'll actually do it. Morning helps start the day calmly and is easier to make a habit. But any consistent time works.
How do I know if I'm meditating correctly?
If you're sitting, focusing on something (breath, sound, body), and gently returning when distracted, you're doing it right. There's no perfect meditation.