Want to learn meditation but don't know where to start? You're in the right place! This complete beginner's guide will teach you everything you need to know about meditation, plus give you a free timer to start practicing immediately.
No experience needed. No apps to download. Just breathe.
Start Your First Meditation →Meditation is simply training your mind to focus and be present. Think of it like going to the gym for your brain. Just like physical exercise strengthens your body, meditation strengthens your mind's ability to:
Truth: Your mind will think - that's normal! Meditation is about noticing thoughts and gently returning to your breath.
Truth: Even 5 minutes provides real benefits. Start small and build up.
Truth: Meditation is a mental training technique used by people of all backgrounds.
Truth: All you need is our free timer and a place to sit comfortably.
Choose a quiet place where you won't be disturbed. You can sit on a chair, cushion, or even your bed. Comfort is key!
Start with 5 minutes. Use our free meditation timer and click "Breathing Guide" for visual help.
Sit upright but relaxed. Close your eyes or soften your gaze downward. Rest your hands naturally.
Notice your natural breathing. Feel the air coming in and going out. No need to change it - just observe.
This is NORMAL! When you notice your mind thinking about other things, gently bring attention back to your breath. This is the practice!
When the timer ends, take a moment to notice how you feel. Slowly open your eyes and carry this calm into your day.
Join millions who've started their meditation journey
Begin 5-Minute Meditation →Focus on just sitting still and breathing. Don't worry about doing it "right" - there's no perfect way!
You'll notice your mind wanders a lot. This is progress! Noticing is the first step to mindfulness.
Meditation starts feeling more natural. You might have moments of genuine calm.
You'll notice you're a bit calmer during stressful moments. The practice is working!
Solution: You're not supposed to! Thinking is normal. Just notice thoughts and return to breath.
Solution: Start with 3 minutes instead of 5. Gradually increase as you build patience.
Solution: Sit up straighter, open your eyes slightly, or meditate at a different time of day.
Solution: If you don't have 5 minutes for yourself, you need meditation more than anyone!
Solution: If you're sitting, breathing, and trying to pay attention, you're doing it perfectly.
Simply notice your natural breathing. When mind wanders, return to breath. Use our breathing guide for timing.
Count each exhale from 1 to 10, then start over. If you lose count, just start at 1 again.
Notice sensations in your body from toes to head. Great for releasing stress and tension.
| Time Period | What You'll Notice |
|---|---|
| Week 1 | Building the habit, lots of mind wandering |
| Week 2-3 | Moments of calm, easier to focus |
| Month 1 | Less reactive to stress, better sleep |
| Month 2-3 | Increased focus, emotional balance |
| Month 6+ | Deep calm, life-changing benefits |
The 5-5-5 Rule for Beginners:
Best times for beginners:
Over 500 million people meditate worldwide. Join them!
Try Your First 5 Minutes →"I was skeptical but tried 5 minutes daily. After 2 weeks, my anxiety was noticeably better. After 2 months, I felt like a different person."
- Sarah K., First-time Meditator
"I thought I was 'bad at meditation' because my mind never stopped. Learning that thinking is normal changed everything. Now I meditate daily."
- Mike T., Beginner → Daily Practitioner
Start with 5 minutes daily. This is enough to see benefits without feeling overwhelmed.
No! Sit comfortably in a chair, on a cushion, or even lying down (though you might fall asleep).
That's completely normal! Meditation isn't about perfect focus - it's about noticing when you're not focused and gently returning to breath.
Start with our simple timer. As you advance, you can experiment with background sounds.
Many people feel calmer after their first session. Significant changes typically occur after 2-4 weeks of daily practice.
Every expert was once a beginner. Your time is now.
Start Your First Meditation Session →