Want to learn meditation but don't know where to start? This complete guide teaches you everything you need to know about meditation - from your first 5-minute session to building a lifelong practice. No experience required!
Skip to our free timer and follow along with this guide
Begin First Session →Meditation is the practice of training your attention. Just like going to the gym trains your muscles, meditation trains your mind to be more focused, calm, and aware.
Think of it like this: Your mind is like a puppy - it wanders everywhere. Meditation teaches you to gently guide that puppy back to where you want it to focus. Over time, the puppy becomes better trained and wanders less.
What you need: A quiet spot where you won't be disturbed for 5-10 minutes.
Best positions:
Key principle: Alert but relaxed. Straight spine, soft face.
For beginners: Start with 5 minutes. Seriously. It's better to meditate 5 minutes daily than 30 minutes once a week.
Use our free meditation timer →
Pro tip: Enable our visual breathing guide if you're just starting!
The simplest instruction: Just breathe naturally and pay attention to it.
Here's what will happen: Within 10-30 seconds, your mind will start thinking about other things. This is NORMAL and EXPECTED.
When you catch your mind wandering:
Remember: Catching your wandering mind IS the practice. You're not failing - you're succeeding!
When your timer goes off:
Best for: Complete beginners
How: Simply observe your natural breathing
Duration: 5-10 minutes
Best for: Physical tension, relaxation
How: Slowly notice sensations from toes to head
Duration: 10-20 minutes
Best for: Emotional healing, compassion
How: Send good wishes to yourself and others
Duration: 10-15 minutes
Best for: Active minds, imagery lovers
How: Follow mental images (peaceful place, light, etc.)
Duration: 10-25 minutes
Best for: Restless people, outdoor lovers
How: Slow, mindful walking with attention to steps
Duration: 10+ minutes
Best for: Busy minds, sound lovers
How: Repeat a word or phrase (like "Om" or "Peace")
Duration: 10-20 minutes
Reality: Thinking is what minds do! The goal isn't to stop thoughts but to notice them and return to your focus point.
Fix: Welcome thoughts, observe them, then gently return to your breath.
Reality: 45-minute sessions as a beginner often lead to frustration and quitting.
Fix: Start with 5 minutes daily. Build the habit first, duration second.
Reality: "I'm bad at this" or "My mind is too busy" creates stress about meditation.
Fix: Every session where you notice your mind wandering is a successful session.
Reality: Some benefits come quickly, but deeper changes take weeks of consistent practice.
Fix: Focus on the process, not outcomes. Trust that benefits will come.
Reality: Meditating 30 minutes on Sunday won't help much during your stressful Wednesday.
Fix: 5 minutes daily beats 35 minutes once a week every time.
Everything you need is here - just start with 5 minutes
Start Week 1 Today →Start with 5-10 minutes daily. This is long enough to experience benefits but short enough to build a consistent habit without overwhelm.
Morning is ideal for most people - it sets a positive tone for the day and fewer distractions exist. However, the best time is whatever time you can be consistent.
Absolutely! A wandering mind is not a meditation problem - it IS meditation. Every time you notice and return to your breath, you're strengthening your awareness muscle.
Both work! Beginners often prefer soft background music or nature sounds to mask distractions. As you develop concentration, you might prefer silence.
This usually means you need more sleep! Try meditating sitting up, opening your eyes slightly, or practicing at a different time when you're more alert.
Many people feel calmer after their first session. Stress reduction typically occurs within 2-3 weeks of daily practice, with significant changes after 8 weeks.
Not at all! A simple timer (like ours) is all you need to start. Apps can be helpful later for guided content, but they're not necessary for learning to meditate.
Focus entirely on consistency. Your mind will wander constantly - this is normal. You're building the neural pathways for sustained attention.
You'll start catching your mind wandering faster. Small moments of calm will appear. You might notice being less reactive to stress.
Meditation becomes easier and more enjoyable. You'll experience longer periods of sustained focus. Others might notice you're calmer.
Meditation becomes a treasured part of your day. The benefits spill into all areas of life - relationships, work, health, and happiness improve.
Solutions: Meditate sitting up, earlier in the day, with eyes slightly open, or after drinking water/light movement.
Reality check: Busy minds benefit MOST from meditation. Start with shorter sessions and consider using a mantra or guided meditation.
Truth: You have time for what you prioritize. Start with 5 minutes - that's less than checking social media once.
Reframe: Meditation isn't supposed to be easy at first. The "difficulty" IS the practice. Every moment of noticing mind-wandering is success.
Options: Try walking meditation, shorter sessions, or gentle movement meditation first. Sitting still is a skill that develops with practice.
You have everything you need. Take the first step!
Begin Your First Session →
The best time to start meditating was 20 years ago. The second best time is now.
Start Learning to Meditate →