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[](https://mindfulness.com/) [Meditation](https://mindfulness.com/meditation) [Mindful Living](https://mindfulness.com/mindful-living) [Sleep](https://mindfulness.com/sleep) [Community](https://mindfulness.com/community) [For Work](https://mindfulness.com/work) Sign in Try for Free Try for Free [Meditation](https://mindfulness.com/meditation) Meditation [See All Meditation](https://mindfulness.com/meditation) ### Browse [ Beginner](https://mindfulness.com/meditation/browse/for-beginners) [ Courses](https://mindfulness.com/meditation/browse/courses) [ For Kids](https://mindfulness.com/meditation/browse/for-kids) ### Top articles [How to Meditate: Meditation 101 for Beginners](https://mindfulness.com/meditation/how-to-meditate) [10 Science-Backed Benefits of Meditation](https://mindfulness.com/meditation/benefits) [What is Meditation?](https://mindfulness.com/meditation/what-is-meditation) [Mindful Living](https://mindfulness.com/mindful-living) Mindful Living [See All Mindful Living](https://mindfulness.com/mindful-living) ### Browse [  Anxiety](https://mindfulness.com/anxiety) [  Happiness](https://mindfulness.com/happiness/browse) [  Kids](https://mindfulness.com/kids/browse) [  Self-Compassion](https://mindfulness.com/self-compassion/browse) ### Top articles [Benefits of Mindfulness: Mindful Living Can Change Your Life](https://mindfulness.com/mindful-living/benefits) [Mindfulness 101: A Beginner's Guide](https://mindfulness.com/mindful-living/mindfulness-a-beginners-guide) [Sleep](https://mindfulness.com/sleep) Sleep [See All Sleep](https://mindfulness.com/sleep) ### Browse [ Sleep Meditations](https://mindfulness.com/sleep/browse/meditations) ### Top articles [The Ultimate Sleep Guide](https://mindfulness.com/sleep/the-ultimate-sleep-guide) [How to Use Meditation for Better Sleep](https://mindfulness.com/sleep/meditation-for-sleep) [9 Health Benefits of Getting Enough Sleep](https://mindfulness.com/sleep/benefits-of-sleep) [Can't Sleep? Here's How to Fall Asleep Fast](https://mindfulness.com/sleep/how-to-fall-asleep-fast) [How to Sleep Better: 25 Tips for a Good Night’s Sleep](https://mindfulness.com/sleep/getting-better-sleep) [Community](https://mindfulness.com/community) [For Work](https://mindfulness.com/work) ### Already have an account? [Sign in](https://mindfulness.com/login?onto=/meditation/how-to-meditate&view=login) #### Meditation # How to Meditate: Meditation 101 for Beginners #### It’s often said that meditation may be simple, but it isn’t easy. And this makes sense. It’s not part of our normal routine to sit quietly, without any distraction, and just… breathe.  It can feel pretty uncomfortable—at first. You’ll want to fidget. You’ll want to shift around in your seat. You’ll notice weird twinges and feel itchy in the strangest of places. You’ll be bored and wonder how much time is left until you can stop. You’ll daydream. You’ll think about all the other things you need to attend to. And you’ll bring your attention back, again and again and again. That’s it. That’s meditation. Soon enough you’ll be wondering why you didn’t try it sooner. But we won’t lie: You may not fall *in love* with meditation immediately. What you will experience, however, is pretty great. - You’ll be more relaxed. - You’ll feel less reactive. - You’ll go back into your day a bit more focused and clear. - You’ll be more accepting toward other people (even the really annoying ones), and maybe more OK with yourself. Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.  ## What is Meditation? [Meditation](http://mindfulness.com/meditation) is the practice of lightly holding your attention on an anchor, such as your breath, and gently bringing it back there when it wanders. #### Meditation is: - Spacious - A journey of reconnection - Something anyone can do - Befriending yourself as you would someone you cared for - Allowing thoughts and emotions to arise, and observing them in a curious and friendly way #### Meditation isn’t: - Inherently spiritual - Always feeling happy - Only for some people - Stopping all thoughts - Suppressing your emotions  ## Why Should You Start Meditating? The benefits of meditation go beyond feeling more calm. Meditation has been found to support our health and also to improve our overall outlook. Maybe more importantly, meditation is a way to enter into a kinder, more generous relationship with yourself and others. Here are some of the ways that meditation helps, backed by research: - [Improves sleep](https://mindfulness.com/sleep/meditation-for-sleep) - [Enhances focus](https://link.springer.com/article/10.1007/s41465-018-0068-1#Tab1) - [Promotes empathy](https://pubmed.ncbi.nlm.nih.gov/29309198/) - [Lowers blood pressure](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303565/) - [Increases listening skills](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088366/) - [Cultivates self-compassion](https://centerformsc.org/learn-msc/) - [Reduces stress and anxiety](https://www.sciencedirect.com/science/article/abs/pii/S0260691708001792) - [Helps you feel more connected to others](https://pubmed.ncbi.nlm.nih.gov/18837623/)  ## How to Meditate: Getting Started Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives. Learning to meditate is pretty straightforward, but it takes practice. **Follow these steps to start meditating right away:** 1. **Find a comfortable seated position.** Sit so you feel supported and alert and in a way that you can stay comfortably for a while. It can help to have your knees slightly lower than your hips, to allow your spine to maintain its natural slight curve. This can be accomplished by sitting on the edge of a chair or another seat, or by sitting on the floor with a support like a meditation cushion under your hips. 2. **Rest your hands in your lap.** 3. **Soften your gaze and lower your eyes,** not focused on anything in particular. You may also close your eyes, if that’s more comfortable. 4. **Begin by taking one or two full, deep breaths,** feeling your entire body release on the exhalation. Then gently close your lips and begin breathing at a natural pace through your nose. 5. **Bring your attention to the sensation of air moving into and out of your body**. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body. 6. **Continue like this for two minutes.** Noticing the breath moving into your body on the inhale, and leaving your body on the exhale. 7. **When your mind wanders, gently guide it back to your breath.** No judgment, no big deal. Just bring it back to the breath. 8. **When you’re done, calmly expand your attention back to your surroundings**. That’s it! That’s meditation. ## Try It for Yourself  Meditation · 5-20 mins # Body Scan Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness. [Play Now](https://mindfulness.com/guided-meditation/body-scan)  ## 10 Types of Meditation to Try #### 1\. Mindfulness Meditation This basic meditation technique uses an anchor, such as the breath or a sound, to help steady our attention and allow our awareness to come more fully into the present moment. [ Melli O'Brien The Basics of Mindfulness Meditation · 5-20 mins](https://mindfulness.com/guided-meditation/the-basics-of-mindfulness) #### 2\. Loving-Kindness Meditation This technique invokes feelings of love, caring, and kindness, which you then “send” to others, even to the entire world, in the form of a wish. [ Melli O'Brien Metta Loving Kindness Meditation Meditation · 5-30 mins](https://mindfulness.com/guided-meditation/metta-loving-kindness-meditation) #### 3\. Guided Meditation Listening to a teacher, either live or through a recording, you are guided through a meditation practice that may involve imagery, sensory awareness, or another technique. [ Cory Muscara Settling Your Nerves Meditation · 5 mins](https://mindfulness.com/guided-meditation/settling-your-nerves) #### 4\. Body Scan Meditation In this meditation, you bring your awareness to different parts of your body, commonly starting at your feet and traveling to the top of your head. [ Vidyamala Burch Breath-Based Body Scan Meditation · 10 mins](https://mindfulness.com/guided-meditation/breath-based-body-scan) #### 5\. Self-Compassion Meditation Like Loving-Kindness Meditation, this technique involves invoking feelings of compassion and kindness toward yourself, and specifically for difficult situations or feelings. [ Rhonda Magee The Joy of Self-Compassion Meditation · 10 mins](https://mindfulness.com/guided-meditation/the-joy-of-self-compassion) #### 6\. Mantra meditation A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own. [ Cory Muscara A Mantra for Inner Peace Meditation · 5-20 mins](https://mindfulness.com/guided-meditation/a-mantra-for-inner-peace) #### 7\. Moving meditation Moving meditation is done by bring present-moment awareness to a gentle physical activity, such as walking, yoga, tai chi or chi kung. [ Melli O'Brien Walking Meditation · 10 mins](https://mindfulness.com/guided-meditation/walking) #### 8\. Open Monitoring Meditation Expanding your awareness during meditation to notice anything in your experience, inner or outer, and simply noticing what’s there without holding it in your focus. [ Cory Muscara Choiceless Awareness Meditation · 5-30 mins](https://mindfulness.com/guided-meditation/choiceless-awareness) #### 9\. Mountain Meditation A visualization meditation that harnesses the image of a mountain to guide us into awareness of our own steady, still nature beyond the thinking mind. [ Shamash Alidina Be the Mountain Meditation Meditation · 10 mins](https://mindfulness.com/guided-meditation/be-the-mountain-meditation) #### 10\. Gratitude Practice A science-backed practice of nurturing positive feelings and resilience, we bring our awareness to all the good, nourishing and fulfilling elements of our life, big and small. [ Mark Coleman Daily Gratitude Mini-Meditation · 2 mins](https://mindfulness.com/guided-meditation/daily-gratitude)  ## 10 Meditation Tips for Beginners #### 1\. There is no “bad” meditation. Every time you sit down to practice, you’ve succeeded. #### 2\. Breathe naturally through your nose You want your breathing to be relaxed, not forced in any way. It may help to take a few deep, clearing breaths before you start, and then allow your breathing to settle into a natural rhythm. #### 3\. Find the best position for your body. If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while. #### 4\. Give it 2 minutes. You’ll be surprised how fast it goes by. Add a minute or two with each successive session until you find the ideal duration for your daily practice. #### 5\. You can’t stop your thoughts. While you often hear about “clearing your mind” through meditation, the truth is you can’t really clear or empty your mind. Thinking is what these big ol’ brains of ours do! And stopping thinking isn’t the goal of meditation, anyway—not getting caught up in those thoughts is. Now, as you get more comfortable meditating, you may find yourself sometimes experiencing moments of spaciousness that *feels* like no thoughts are happening. If that occurs, cool! Enjoy the sensation. But thoughts happen. Becoming less attached to them is one of the main reasons why we meditate. #### 6\. Let in some air. If you find yourself getting sleepy during meditation practice, open a window to let in some fresh air, or try meditating outside. #### 7\. Be OK with being a beginner. No one begins a meditation practice and can sit like a monk for hours right away. And even if they could, that’s not the goal. The entire reason for meditation is learning to work with your mind in your normal life. And practice is how we do it. #### 8\. Use your body. The body is a wonderful touchstone for meditation. Use it to help guide your attention inward and to train it to notice what’s right happening in the moment. #### 9\. Be kind toward yourself. A stern or punitive attitude doesn’t work with meditation (does it with anything, though?). In other words: You can’t will yourself into being a “good” meditator. That’s just a lot of wasted energy. And for what? Meditation is about befriending yourself. Treat thoughts and other distractions with a friendly curiosity, as you might a passerby in the neighborhood. Maybe give ‘em a wave as they walk by, and then get back to your practice. #### 10\. Try naming. A helpful trick for dealing with thoughts and other distractions in meditation is to name them as they arise. It’s just like it sounds: When a thought comes into your mind, silently say “thought.” When a bit of emotion starts to stir, simply name it— “sadness,” for example. If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further. ## Build Your Mental Health Toolkit  Meditation · 5-30 mins # Mindfulness With Mental Noting Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center. [Play Now](https://mindfulness.com/guided-meditation/mindfulness-with-mental-noting)  ## How to Make Meditation a Daily Habit **Any amount of meditation is better than no meditation at all. But the benefits of meditation are compounded when you do it regularly.** And daily? Even better. A daily meditation practice will yield benefits that will reverberate into every area of your life. #### Try these tips to make meditating every day a no-brainer. - Aim to practice at the same time each day. - Set up a meditation space so it’s readily available. - Make your space welcoming and appealing so you want to go there. - Set a timer on your phone to remind you to meditate, or subscribe to a meditation app that sends you notifications. - Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane. - Incorporate meditation into other areas of your life: Try it on the bus or train on your way to and from work; take 5-10 minutes at the end of your lunch break to meditate; take 10 minutes to meditate before turning off the lights to go to sleep. > The benefits of meditation are compounded when you do it regularly.  ## Frequently asked questions Do I Need to Meditate Every Day? **To get the most benefit, meditating every day is best.** Making it a daily habit also means that you don’t have to try to remember to fit it in. But any amount of meditation is better than no meditation at all! To start, aim for three meditation sessions per week, and increase that number over time. As you begin to notice its effects in your life, you’ll look for any opportunity to meditate\! How Do I Sit While Meditating? **The best posture for meditation is sitting upright, comfortable and alert,** with your hips slightly higher than your knees to support a natural spinal curve. This can be done sitting on the edge of a chair or other piece of furniture that’s not too low, or by sitting upon a meditation cushion on the floor. You can rest your hands in your lap. The most important thing is that you find a position that you can stay in for a while. Can I Meditate While Lying Down? **It’s tempting to lie down to meditate, especially if you’re doing it before bed or right when you wake up.** Ideally, though, you want to be in an upright seated position, to avoid any urge to fall asleep. That said, some types of meditation, including guided meditation and yoga nidra, are often done lying down. You’re less likely to drift into sleep when following someone’s voice. What Should I Wear? **Meditation is come-as-you-are: no special uniform required! But you want to be as comfortable as possible for the duration of your meditation.** In other words, avoid clothing that feels tight or restrictive, or that’s going to make you too hot or not keep you warm enough. Loose layers are a good option. Should I Start With Guided or Unguided Meditation? Meditation is a highly personal activity, with everyone finding their best own way to practice. Some find guided meditations to be useful, especially when starting out, to help focus their attention. Ultimately, meditation is something you can do anywhere and at any time, so getting comfortable meditating without guidance can be useful. Can I Listen to Music While Meditating? [Some people find listening to music while meditating helpful.](https://link.mindfulness.com/iHSh/e31e9bf9) Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you. Are Mindfulness and Meditation the Same Thing? **Meditation and mindfulness are related, but they’re different things.** Meditation is an *activity* that *cultivates* mindfulness. It’s sometimes described as a workout that strengthens your mindfulness muscle. Mindfulness is a *quality of mind* that is strengthened through meditation and other practices. It is a way of being, of experiencing life, that is alert, curious, and present. Should I Meditate Before or After Exercise? Like many other aspects of meditation, **whether to practice before or after exercise is mostly a personal preference.** It may also feel different for you from day to day. That said, yoga is an example of an activity often done prior to meditation, and specifically helps prepare both mind and body for the pratice. Meanwhile, at least [one](https://www.nature.com/articles/tp2015225) found that meditating before doing moderate aerobic exercise may help counter depression. Should I Meditate Before or After Eating or Drinking? Meditating after a large meal—and certainly after drinking alcohol—can make you feel sleepy, which isn’t ideal. The goal is to stay alert during your practice. But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you. Should I Meditate in the Morning or at Night? **Ideally, you should meditate when you feel calm but alert, and when you won’t be distracted.** If you’re a morning person, then meditating in the morning might be perfect for you. If you’re someone who needs help winding down before bed, then try meditation in the evening. The main thing is to set yourself up for success: Don’t schedule meditation for a time when you’re likely to be interrupted, distracted by your to-do list, or feel sleepy. Do I Need an App to Meditate? **No, you don’t need anything to meditate, although it can be helpful to use an app, especially when you’re starting out.** Some apps also have timers or other prompts reminding you to meditate, which can help you make it a daily routine. What is the Best Meditation App for Beginners? We’re admittedly biased, but the primary goal at [Mindfulness.com](https://mindfulness.com/) is to help people develop a **daily practice of meditation**. The most common feedback we receive for our app is how useful it is for beginners to start and sustain a meditation practice. It does this through various points of support based on experience level, how much time you may have, and with practices designed to meet you exactly where you are that day, in your particular life stage, and wherever you are along your meditation journey. # Live a Mindful Life Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day. [ Mindfulness.com How to Use Meditation for Better Sleep 13 minutes reading](https://mindfulness.com/sleep/meditation-for-sleep) [ Mindfulness.com Walking Meditation Guide: How to Practice Meditative Walking 10 minutes reading](https://mindfulness.com/meditation/walking-meditation) [ Mindfulness.com What is Meditation? 13 minutes reading](https://mindfulness.com/meditation/what-is-meditation) [ Mindfulness.com 10 Science-Backed Benefits of Meditation 13 minutes reading](https://mindfulness.com/meditation/benefits) ### Mindfulness is better with friends #### Click below to invite a friend  [Whatsapp](whatsapp://send?text=undefined) [Facebook](https://www.facebook.com/sharer/sharer.php?u=undefined) [Twitter](http://twitter.com/share?url=undefined) [Copy link]() Share with a Friend Mindful Meditation Program For Beginners ## How to Meditate Join Mindfulness.com co-host Cory Muscara for a 10-day course to master the foundational principles of mindfulness and establish a realistic daily mindfulness practice that can easily integrate into your modern, busy life. [Get Started](https://link.mindfulness.com/iHSh/8e9d486) Available on  Mindfulness.com - All rights reserved [Terms & Conditions](https://mindfulness.com/terms-and-conditions) - [Privacy Policy](https://mindfulness.com/privacy-policy)   Plus #### Bring balance into your everyday life. We believe in a world where everybody has access to the life-changing skills of mindfulness. - 2,000+ Guided Meditations - Daily Coaching - Sleep Content - Mindful Exercises - Mindful Radio - 10+ Courses from world-class teachers  ## Added to your cart\! [Checkout](https://mindfulness.com/checkout) Continue Browsing

It can feel pretty uncomfortable—at first. You’ll want to fidget. You’ll want to shift around in your seat. You’ll notice weird twinges and feel itchy in the strangest of places. You’ll be bored and wonder how much time is left until you can stop. You’ll daydream. You’ll think about all the other things you need to attend to. And you’ll bring your attention back, again and again and again. That’s it. That’s meditation. Soon enough you’ll be wondering why you didn’t try it sooner. But we won’t lie: You may not fall *in love* with meditation immediately. What you will experience, however, is pretty great. - You’ll be more relaxed. - You’ll feel less reactive. - You’ll go back into your day a bit more focused and clear. - You’ll be more accepting toward other people (even the really annoying ones), and maybe more OK with yourself. Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.  [Meditation](http://mindfulness.com/meditation) is the practice of lightly holding your attention on an anchor, such as your breath, and gently bringing it back there when it wanders. #### Meditation is: - Spacious - A journey of reconnection - Something anyone can do - Befriending yourself as you would someone you cared for - Allowing thoughts and emotions to arise, and observing them in a curious and friendly way #### Meditation isn’t: - Inherently spiritual - Always feeling happy - Only for some people - Stopping all thoughts - Suppressing your emotions  The benefits of meditation go beyond feeling more calm. Meditation has been found to support our health and also to improve our overall outlook. Maybe more importantly, meditation is a way to enter into a kinder, more generous relationship with yourself and others. Here are some of the ways that meditation helps, backed by research:  Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives. Learning to meditate is pretty straightforward, but it takes practice. **Follow these steps to start meditating right away:** 1. **Find a comfortable seated position.** Sit so you feel supported and alert and in a way that you can stay comfortably for a while. It can help to have your knees slightly lower than your hips, to allow your spine to maintain its natural slight curve. This can be accomplished by sitting on the edge of a chair or another seat, or by sitting on the floor with a support like a meditation cushion under your hips. 2. **Rest your hands in your lap.** 3. **Soften your gaze and lower your eyes,** not focused on anything in particular. You may also close your eyes, if that’s more comfortable. 4. **Begin by taking one or two full, deep breaths,** feeling your entire body release on the exhalation. Then gently close your lips and begin breathing at a natural pace through your nose. 5. **Bring your attention to the sensation of air moving into and out of your body**. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body. 6. **Continue like this for two minutes.** Noticing the breath moving into your body on the inhale, and leaving your body on the exhale. 7. **When your mind wanders, gently guide it back to your breath.** No judgment, no big deal. Just bring it back to the breath. 8. **When you’re done, calmly expand your attention back to your surroundings**. That’s it! That’s meditation. Try It for Yourself  Meditation · 5-20 mins ## Body Scan Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness. [Play Now](https://mindfulness.com/guided-meditation/body-scan)  #### 1\. Mindfulness Meditation This basic meditation technique uses an anchor, such as the breath or a sound, to help steady our attention and allow our awareness to come more fully into the present moment. [ Melli O'BrienThe Basics of Mindfulness Meditation · 5-20 mins](https://mindfulness.com/guided-meditation/the-basics-of-mindfulness) #### 2\. Loving-Kindness Meditation This technique invokes feelings of love, caring, and kindness, which you then “send” to others, even to the entire world, in the form of a wish. [ Melli O'BrienMetta Loving Kindness Meditation Meditation · 5-30 mins](https://mindfulness.com/guided-meditation/metta-loving-kindness-meditation) #### 3\. Guided Meditation Listening to a teacher, either live or through a recording, you are guided through a meditation practice that may involve imagery, sensory awareness, or another technique. [ Cory MuscaraSettling Your Nerves Meditation · 5 mins](https://mindfulness.com/guided-meditation/settling-your-nerves) #### 4\. Body Scan Meditation In this meditation, you bring your awareness to different parts of your body, commonly starting at your feet and traveling to the top of your head. [ Vidyamala BurchBreath-Based Body Scan Meditation · 10 mins](https://mindfulness.com/guided-meditation/breath-based-body-scan) #### 5\. Self-Compassion Meditation Like Loving-Kindness Meditation, this technique involves invoking feelings of compassion and kindness toward yourself, and specifically for difficult situations or feelings. [ Rhonda MageeThe Joy of Self-Compassion Meditation · 10 mins](https://mindfulness.com/guided-meditation/the-joy-of-self-compassion) #### 6\. Mantra meditation A mantra, or a word or phrase that you repeat to yourself silently, can be used as an anchor for your awareness during meditation. In some practices, a mantra is given to you by a teacher. You can also use your own. [ Cory MuscaraA Mantra for Inner Peace Meditation · 5-20 mins](https://mindfulness.com/guided-meditation/a-mantra-for-inner-peace) #### 7\. Moving meditation Moving meditation is done by bring present-moment awareness to a gentle physical activity, such as walking, yoga, tai chi or chi kung. [ Melli O'BrienWalking Meditation · 10 mins](https://mindfulness.com/guided-meditation/walking) #### 8\. Open Monitoring Meditation Expanding your awareness during meditation to notice anything in your experience, inner or outer, and simply noticing what’s there without holding it in your focus. [ Cory MuscaraChoiceless Awareness Meditation · 5-30 mins](https://mindfulness.com/guided-meditation/choiceless-awareness) #### 9\. Mountain Meditation A visualization meditation that harnesses the image of a mountain to guide us into awareness of our own steady, still nature beyond the thinking mind. [ Shamash AlidinaBe the Mountain Meditation Meditation · 10 mins](https://mindfulness.com/guided-meditation/be-the-mountain-meditation) #### 10\. Gratitude Practice A science-backed practice of nurturing positive feelings and resilience, we bring our awareness to all the good, nourishing and fulfilling elements of our life, big and small. [ Mark ColemanDaily Gratitude Mini-Meditation · 2 mins](https://mindfulness.com/guided-meditation/daily-gratitude)  #### 1\. There is no “bad” meditation. Every time you sit down to practice, you’ve succeeded. #### 2\. Breathe naturally through your nose You want your breathing to be relaxed, not forced in any way. It may help to take a few deep, clearing breaths before you start, and then allow your breathing to settle into a natural rhythm. #### 3\. Find the best position for your body. If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while. #### 4\. Give it 2 minutes. You’ll be surprised how fast it goes by. Add a minute or two with each successive session until you find the ideal duration for your daily practice. #### 5\. You can’t stop your thoughts. While you often hear about “clearing your mind” through meditation, the truth is you can’t really clear or empty your mind. Thinking is what these big ol’ brains of ours do! And stopping thinking isn’t the goal of meditation, anyway—not getting caught up in those thoughts is. Now, as you get more comfortable meditating, you may find yourself sometimes experiencing moments of spaciousness that *feels* like no thoughts are happening. If that occurs, cool! Enjoy the sensation. But thoughts happen. Becoming less attached to them is one of the main reasons why we meditate. #### 6\. Let in some air. If you find yourself getting sleepy during meditation practice, open a window to let in some fresh air, or try meditating outside. #### 7\. Be OK with being a beginner. No one begins a meditation practice and can sit like a monk for hours right away. And even if they could, that’s not the goal. The entire reason for meditation is learning to work with your mind in your normal life. And practice is how we do it. #### 8\. Use your body. The body is a wonderful touchstone for meditation. Use it to help guide your attention inward and to train it to notice what’s right happening in the moment. #### 9\. Be kind toward yourself. A stern or punitive attitude doesn’t work with meditation (does it with anything, though?). In other words: You can’t will yourself into being a “good” meditator. That’s just a lot of wasted energy. And for what? Meditation is about befriending yourself. Treat thoughts and other distractions with a friendly curiosity, as you might a passerby in the neighborhood. Maybe give ‘em a wave as they walk by, and then get back to your practice. #### 10\. Try naming. A helpful trick for dealing with thoughts and other distractions in meditation is to name them as they arise. It’s just like it sounds: When a thought comes into your mind, silently say “thought.” When a bit of emotion starts to stir, simply name it— “sadness,” for example. If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further. Build Your Mental Health Toolkit  Meditation · 5-30 mins ## Mindfulness With Mental Noting Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center. [Play Now](https://mindfulness.com/guided-meditation/mindfulness-with-mental-noting)  **Any amount of meditation is better than no meditation at all. But the benefits of meditation are compounded when you do it regularly.** And daily? Even better. A daily meditation practice will yield benefits that will reverberate into every area of your life. #### Try these tips to make meditating every day a no-brainer. - Aim to practice at the same time each day. - Set up a meditation space so it’s readily available. - Make your space welcoming and appealing so you want to go there. - Set a timer on your phone to remind you to meditate, or subscribe to a meditation app that sends you notifications. - Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane. - Incorporate meditation into other areas of your life: Try it on the bus or train on your way to and from work; take 5-10 minutes at the end of your lunch break to meditate; take 10 minutes to meditate before turning off the lights to go to sleep. > The benefits of meditation are compounded when you do it regularly.  Frequently asked questions Do I Need to Meditate Every Day? **To get the most benefit, meditating every day is best.** Making it a daily habit also means that you don’t have to try to remember to fit it in. But any amount of meditation is better than no meditation at all! To start, aim for three meditation sessions per week, and increase that number over time. As you begin to notice its effects in your life, you’ll look for any opportunity to meditate\! How Do I Sit While Meditating? Can I Meditate While Lying Down? What Should I Wear? Should I Start With Guided or Unguided Meditation? Can I Listen to Music While Meditating? Are Mindfulness and Meditation the Same Thing? Should I Meditate Before or After Exercise? Should I Meditate Before or After Eating or Drinking? Should I Meditate in the Morning or at Night? Do I Need an App to Meditate? What is the Best Meditation App for Beginners? ## Live a Mindful Life Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day. ### Mindfulness is better with friends #### Click below to invite a friend  Mindful Meditation Program For Beginners ## How to Meditate Join Mindfulness.com co-host Cory Muscara for a 10-day course to master the foundational principles of mindfulness and establish a realistic daily mindfulness practice that can easily integrate into your modern, busy life. Available on