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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 89 (from laksa087)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa089.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/health/meditation-for-beginners\')), getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/health/meditation-for-beginners\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/psychcentral.com\/health\/meditation-for-beginners","crawl_time":1775586139,"first_indexed_time":1647459747,"http_code":200,"src_unparsed":"com,psychcentral!\/health\/meditation-for-beginners s443","src_root_hash":"16330228191540156489","history_drop_reason":null,"meta_title":"Meditation for Beginners: Health Benefits and Practical Tips","meta_descriptions":["Meditation is the practice of using your body and the space around you to become aware of the present moment. This beginner's guide to meditation offers practical tips to demystify the practice."],"attrs_boilerpipe_text":"If you’re feeling hesitant about trying meditation, this beginner’s guide demystifies the practice to help you get started.\nMeditation is the practice of using your body and the space around you to become aware of the present moment.\nThis ancient practice is about acknowledging your thoughts to help you become grounded and more at ease. By getting more in tune with your feelings, it may eventually become easier to move past them.\nAs a form of\nmindfulness\n, meditation builds self-awareness to help you evaluate your thoughts, feelings, and behaviors, which may help to create meaningful change in your life.\n“Meditation, as the word implies, is the medium and middle ground by which your conscious and subconscious mind will help you become self-aware,” says\nMary Joye\n, LHMC, a solution-focused therapist and experienced meditator in Winter Haven, Florida.\nThere’s no shortage of the benefits of regular meditation practice.\nPossible health benefits\ninclude\n:\nreduced\nstress\nlower\nblood pressure\nreduced heart rate\nimprovement in\nchronic pain\nsymptoms\nimproved\nsleep quality\nWhat the research shows\nA large and growing body of evidence shows that meditation can improve well-being.\nA\n2017 review\nof 45 studies shows that meditation effectively lowers stress by\nreducing blood pressure\nand heart rate, having both physiological and psychological implications.\nAnother\n2017 study\nfound that meditation may help ease chronic pain,\nand a\n2018 study\nshows that it may promote restful sleep.\nBenefits of consistent practice\nAs the saying goes, practice makes progress. The more you practice meditation, the more benefits you may experience over the long term.\nSince there’s no one-size-fits-all approach to meditation, it’s important to find a technique that works best for you. When practiced consistently, meditation may have the potential to improve:\nfocus\nproductivity\nself-esteem\nconfidence\nsense of purpose\nProlonged stress can have a negative impact on your health, both mentally and physically. Yet\nresearch from 2018\nshows that practicing meditation may help reduce stress-related feelings of\nanxiety\nand emotional fatigue.\nWhen it comes to mental health, meditation may also help to:\nimprove clarity of thinking\naid in\ndepression symptoms\nhelp with symptoms of\nbipolar disorder\nreduce\nobsessive-compulsive\nthoughts\nsettle intrusive thoughts\nrelieve anxiety\nHealing from trauma\nHowever, some aspects of meditation, such as observing your thoughts and focusing on your breath, are not always suitable for those who’ve endured traumatic experiences.\n“Trauma and mental health crises should be aided with the guidance of a professional,” says\nJillian Amodio\n, a yoga and meditation teacher in Annapolis, Maryland.\n“Sitting with your own thoughts while in a\nstate of crisis\nor\ndepression\ncan be unnerving and dangerous.”\nTrauma-informed mindfulness\ncan help make meditation more accessible, especially for trauma survivors. Grounding techniques are used to help individuals feel safer in the experiences they’re having in their bodies.\nThere are many styles of meditation, so determining which one suits you best may feel daunting. Types of meditation include:\nmindfulness meditation\nbreathwork\n(pranayama)\nloving-kindness\n(metta meditation)\nmantra meditation\nvipassana\ntranscendental (TM)\nbody scan\nprogressive muscle relaxation (PMR)\nyoga\nsensory deprivation\nwalking\nmindful eating\njournaling prompts\nRemember, there’s not really a wrong way to meditate. You might try a few different techniques until you determine what works best for you. Here’s a look at some of the most common types of meditation.\nLoving-kindness meditation\nLoving-kindness meditations bring your thoughts and focus to others in your life.\nThis may range from friends, loved ones, family members, or even strangers — all while holding space for them in your mind and offering thoughts of peace and positivity. Here’s how to get started:\nStart by sitting in a comfortable position with your back straight.\nClose your eyes if it’s comfortable for you, or soften your gaze if you’d rather keep your eyes open.\nTake a few deep breaths into your belly. To ensure that you’re belly breathing, place your hand on your stomach. When you exhale, you should feel your belly expand.\nAfter a few full breaths, recite a loving-kindness mantra. (i.e., “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”)\nOptional: Place your hand over your heart.\nTake as much time as you’d like with these words, being intentional with each one.\nWhen you’re ready to progress, bring the image of a loved one to your mind’s eye.\n“This helps cultivate our sense of empathy and bring our awareness to those we share the world with, deepening our connection to humanity,” Amodio says.\nTo offer loving-kindness to your loved one, shift the word “I” to “you” and speak directly to them. (i.e., “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”)\nWalking meditation\nSitting still for minutes at a time isn’t always accessible for some people, and that’s OK.\nA\n2019 review\nof 25 studies shows the benefits of moving mindfulness training in outdoor settings.\nBeing in nature activates your senses, allowing you to connect with what’s around you while also offering relief from stress.\nMantra meditation\nMantra-based meditation involves focusing on a specific statement or\naffirmation\n, often referred to as a mantra.\nAmodio says reciting a mantra during meditation allows the message to resonate as you invite the concept or idea into your life.\nMantras may help promote focus and positivity and can be whatever you want them to be. Examples include:\n“I have everything that I need; I am enough.”\n“I am not perfect, but I am good.”\n“Inhale positivity, exhale negativity.”\nBody scan\nA body scan is a technique that allows you to scan the entirety of your body, noticing places that may be causing stress or tension.\n“As you call your awareness to each area of the body, you make a conscious effort to relax the muscles,” Amodio says.\nHere’s how to do it:\nLie flat on the floor. Depending on what’s most comfortable for you, you can place a pillow underneath your head, lower back, or feet.\nStarting at either your head or feet, slowly move up or down your body by bringing your awareness to different parts of the body.\nAs you scan each part of your body, take a breath in, imagining that you’re breathing that air into those places.\nTake note of the areas that bring up any particular thoughts or feelings.\nBe patient with yourself and spend a little more time in areas that you know hold tension.\nIf you’re new to meditation, here are a few things to consider.\nLet your mind wander\nWhen you’re trying meditation for the first time, try to remember that it’s natural for your mind to wander.\nIn fact, if you become aware of your wandering thoughts then that means you’re meditating!\nMeditation is the practice of paying attention to ourselves in the present moment, which may include observing our thoughts as they come and go.\nFocus on your breath\nWhenever you feel like you’re becoming distracted or losing focus, consider bringing your attention to your breath.\n“This exercise is helpful in lowering anxiety in that it trains the mind to be curious about the anxious thoughts, but with some distance, so your distress level stays low and you don’t end up in an anxiety spiral,” says\nHeidi McBain\n, LMFT, LPC, a therapist in North Texas.\nWhile the breath is integral to most meditation practices, other techniques may include physical touch or sensation to promote grounding. Again, you might try different techniques to find out what suits you best.\nTry a class or app\nIt’s possible to teach yourself to meditate, but if you’re a beginner, there’s value in trying an online or studio class if one is accessible to you.\nIf you’re concerned that you don’t have time to commit to a class, there are tons of great\nmeditation apps\navailable. That way, you can learn the practice at your own pace in a way that works for your schedule.\nChoose a time that works for you (and try to stick with it)\nMany experts recommend practicing in the morning. This can make for a positive and grounded start to your day.\nOf course, everyone has varied schedules and responsibilities. You might try sneaking in a few minutes wherever you can — be it sitting in the car waiting to pick your kids up, during your morning jog, or just before bed.\nBut if you can swing it, meditating at the same time each day may help you make it part of your regular routine.\nStart short and sweet\nYou don’t necessarily have to meditate for 15 to 20 minutes a day to receive the benefits.\nMany people may find they feel more relaxed and rested after just a few short minutes of\nmindful breathing\n. Still, consistency is key.\nMcBain suggests starting with just 2 minutes a day. Once it starts to feel easier and becomes a daily habit, you can add another minute, with a goal of reaching 5 to 10 minutes per day.\nConsider guided meditations\nMany beginner meditators find that\nguided meditations\ncan be an ideal place to start. Again, you can start with shorter meditations and gradually build your time from there.\nHere, Joye shares a 7-minute guided meditation for regaining a sense of your ideal self.\nRegardless of the style or technique, you’ll reap the benefits of meditation when you practice consistently.\nWhether you start with\n1 minute\nor 10, the practice may help you become more grounded in the present moment to find more peace and contentment throughout your day.\nThe key is to start by looking within and figuring out what works best for you — and to stick with it as best as you can.\n“There are plenty of ways to go about building your own meditation practice and none of them are right or wrong, as this is a personal journey,” Amodio says.","attrs_markdown":"- Conditions\n  Featured\n  \n  [All](https:\/\/www.psychcentral.com\/conditions)\n  \n  - [Addictions](https:\/\/www.psychcentral.com\/addictions)\n  - [Anxiety Disorder](https:\/\/www.psychcentral.com\/anxiety)\n  - [ADHD](https:\/\/www.psychcentral.com\/adhd)\n  - 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[Drugs & Medications](https:\/\/www.psychcentral.com\/drugs\/drugs)\n  - [Find a Therapist](https:\/\/care.healthline.com\/find-care\/specialty\/mental-health-professional?&utm_source=pc&utm_medium=editorial&utm_campaign=mentalwellbeing&utm_content=textwidget&utm_term=homepage-resources&redirected=true)\n\nSubscribe\n\n# Meditation for Beginners: A Guide\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/reviewers\/joslyn-jelinek-lcsw) — Written by [Zuri White-Gibson](https:\/\/www.psychcentral.com\/authors\/taneasha-white) —  Updated on February 18, 2025\n\n- [Health benefits](https:\/\/psychcentral.com\/health\/meditation-for-beginners#health-benefits)\n- [Mental health benefits](https:\/\/psychcentral.com\/health\/meditation-for-beginners#mental-health-benefits)\n- [Types and techniques](https:\/\/psychcentral.com\/health\/meditation-for-beginners#types-and-techniques)\n- [Getting started](https:\/\/psychcentral.com\/health\/meditation-for-beginners#getting-started)\n- [Next steps](https:\/\/psychcentral.com\/health\/meditation-for-beginners#next-steps)\n\nIf you’re feeling hesitant about trying meditation, this beginner’s guide demystifies the practice to help you get started.\n\n![A woman wrapped in a gold blanket seated in meditation](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/sites\/4\/2022\/03\/264356-Meditation-for-Beginners_-A-Guide-1296x728-header-1024x576.jpg)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fpsychcentral.com%2Fhealth%2Fmeditation-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F4%2F2022%2F03%2F264356-Meditation-for-Beginners_-A-Guide-1296x728-header-1024x576.jpg&description=Meditation%20for%20Beginners%3A%20Health%20Benefits%20and%20Practical%20Tips \"Share on Pinterest\")\n\nDesign by Jess Murphy\n\nMeditation is the practice of using your body and the space around you to become aware of the present moment.\n\nThis ancient practice is about acknowledging your thoughts to help you become grounded and more at ease. By getting more in tune with your feelings, it may eventually become easier to move past them.\n\nAs a form of [mindfulness](https:\/\/psychcentral.com\/health\/everyday-mindfulness), meditation builds self-awareness to help you evaluate your thoughts, feelings, and behaviors, which may help to create meaningful change in your life.\n\n“Meditation, as the word implies, is the medium and middle ground by which your conscious and subconscious mind will help you become self-aware,” says [Mary Joye](https:\/\/www.winterhavencounseling.com\/), LHMC, a solution-focused therapist and experienced meditator in Winter Haven, Florida.\n\n## [Health benefits of meditation]()\nThere’s no shortage of the benefits of regular meditation practice.\n\nPossible health benefits [include](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10355843\/):\n\n- reduced [stress](https:\/\/psychcentral.com\/stress\/stress-overview)\n- lower [blood pressure](https:\/\/psychcentral.com\/stress\/stress-and-high-blood-pressure)\n- reduced heart rate\n- improvement in [chronic pain](https:\/\/www.healthline.com\/health\/chronic-pain) symptoms\n- improved [sleep quality](https:\/\/psychcentral.com\/lib\/tips-for-a-good-nights-sleep)\n### What the research shows\nA large and growing body of evidence shows that meditation can improve well-being.\n\nA [2017 review](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0022395617301462?via%3Dihub) of 45 studies shows that meditation effectively lowers stress by [reducing blood pressure](https:\/\/www.medicalnewstoday.com\/articles\/327310) and heart rate, having both physiological and psychological implications.\n\nAnother [2017 study](https:\/\/journals.lww.com\/co-obgyn\/Abstract\/2017\/12000\/Does_mindfulness_meditation_improve_chronic_pain_.2.aspx) found that meditation may help ease chronic pain, and a [2018 study](https:\/\/nyaspubs.onlinelibrary.wiley.com\/doi\/10.1111\/nyas.13996) shows that it may promote restful sleep.\n\n### Benefits of consistent practice\nAs the saying goes, practice makes progress. The more you practice meditation, the more benefits you may experience over the long term.\n\nSince there’s no one-size-fits-all approach to meditation, it’s important to find a technique that works best for you. When practiced consistently, meditation may have the potential to improve:\n\n- focus\n- productivity\n- self-esteem\n- confidence\n- sense of purpose\n\n## [Mental health benefits]()\nProlonged stress can have a negative impact on your health, both mentally and physically. Yet [research from 2018](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0278262617304335?via%3Dihub) shows that practicing meditation may help reduce stress-related feelings of [anxiety](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders) and emotional fatigue.\n\nWhen it comes to mental health, meditation may also help to:\n\n- improve clarity of thinking\n- aid in [depression symptoms](https:\/\/psychcentral.com\/depression\/meditation-for-depression)\n- help with symptoms of [bipolar disorder](https:\/\/psychcentral.com\/bipolar\/meditation-and-bipolar-disorder-symptoms)\n- reduce [obsessive-compulsive](https:\/\/psychcentral.com\/disorders\/obsessive-compulsive-personality-disorder) thoughts\n- settle intrusive thoughts\n- relieve anxiety\n### Healing from trauma\nA [2018 review](https:\/\/link.springer.com\/chapter\/10.1007\/5584_2018_167) shows that meditation appears to be effective for individuals living with [post-traumatic stress disorder (PTSD)](https:\/\/psychcentral.com\/ptsd\/ptsd-overview).\n\nHowever, some aspects of meditation, such as observing your thoughts and focusing on your breath, are not always suitable for those who’ve endured traumatic experiences.\n\n“Trauma and mental health crises should be aided with the guidance of a professional,” says [Jillian Amodio](https:\/\/jillianamodio.com\/), a yoga and meditation teacher in Annapolis, Maryland.\n\n“Sitting with your own thoughts while in a [state of crisis](https:\/\/psychcentral.com\/health\/what-is-a-mental-health-crisis) or [depression](https:\/\/psychcentral.com\/depression\/depression) can be unnerving and dangerous.”\n\n[Trauma-informed mindfulness](https:\/\/psychcentral.com\/health\/trauma-informed-mindfulness) can help make meditation more accessible, especially for trauma survivors. Grounding techniques are used to help individuals feel safer in the experiences they’re having in their bodies.\n\n## [Types of meditation]()\nThere are many styles of meditation, so determining which one suits you best may feel daunting. Types of meditation include:\n\n- [mindfulness meditation](https:\/\/psychcentral.com\/blog\/surprising-health-benefits-of-mindfulness-meditation)\n- [breathwork](https:\/\/www.healthline.com\/health\/pranayama-benefits) (pranayama)\n- [loving-kindness](https:\/\/www.healthline.com\/health\/metta-meditation) (metta meditation)\n- [mantra meditation](https:\/\/www.healthline.com\/health\/mantra-meditation)\n- [vipassana](https:\/\/www.healthline.com\/health\/vipassana-meditation)\n- [transcendental (TM)](https:\/\/www.healthline.com\/health\/mind-body\/transcendental-meditation)\n- [body scan](https:\/\/www.healthline.com\/health\/body-scan-meditation)\n- [progressive muscle relaxation (PMR)](https:\/\/www.healthline.com\/health\/progressive-muscle-relaxation)\n- [yoga](https:\/\/psychcentral.com\/health\/what-is-trauma-informed-yoga)\n- [sensory deprivation](https:\/\/www.healthline.com\/health\/sensory-deprivation-tank)\n- [walking](https:\/\/www.healthline.com\/health\/walking-meditation)\n- [mindful eating](https:\/\/www.healthline.com\/nutrition\/mindful-eating-guide)\n- [journaling prompts](https:\/\/psychcentral.com\/blog\/ready-set-journal-64-journaling-prompts-for-self-discovery)\n\nRemember, there’s not really a wrong way to meditate. You might try a few different techniques until you determine what works best for you. Here’s a look at some of the most common types of meditation.\n\n### Loving-kindness meditation\nLoving-kindness meditations bring your thoughts and focus to others in your life.\n\nThis may range from friends, loved ones, family members, or even strangers — all while holding space for them in your mind and offering thoughts of peace and positivity. Here’s how to get started:\n\n1. Start by sitting in a comfortable position with your back straight.\n2. Close your eyes if it’s comfortable for you, or soften your gaze if you’d rather keep your eyes open.\n3. Take a few deep breaths into your belly. To ensure that you’re belly breathing, place your hand on your stomach. When you exhale, you should feel your belly expand.\n4. After a few full breaths, recite a loving-kindness mantra. (i.e., “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”)\n5. Optional: Place your hand over your heart.\n\nTake as much time as you’d like with these words, being intentional with each one.\n\nWhen you’re ready to progress, bring the image of a loved one to your mind’s eye.\n\n“This helps cultivate our sense of empathy and bring our awareness to those we share the world with, deepening our connection to humanity,” Amodio says.\n\nTo offer loving-kindness to your loved one, shift the word “I” to “you” and speak directly to them. (i.e., “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”)\n\n### Walking meditation\nSitting still for minutes at a time isn’t always accessible for some people, and that’s OK.\n\nA walking or moving meditation, sometimes called an [active meditation](https:\/\/psychcentral.com\/health\/active-meditation), may also help to cultivate [present-moment awareness](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation).\n\nA [2019 review](https:\/\/www.mdpi.com\/1660-4601\/16\/17\/3202) of 25 studies shows the benefits of moving mindfulness training in outdoor settings.\n\nBeing in nature activates your senses, allowing you to connect with what’s around you while also offering relief from stress.\n\n### Mantra meditation\nMantra-based meditation involves focusing on a specific statement or [affirmation](https:\/\/psychcentral.com\/health\/what-are-positive-affirmations), often referred to as a mantra.\n\nAmodio says reciting a mantra during meditation allows the message to resonate as you invite the concept or idea into your life.\n\nMantras may help promote focus and positivity and can be whatever you want them to be. Examples include:\n\n- “I have everything that I need; I am enough.”\n- “I am not perfect, but I am good.”\n- “Inhale positivity, exhale negativity.”\n### Body scan\nA body scan is a technique that allows you to scan the entirety of your body, noticing places that may be causing stress or tension.\n\n“As you call your awareness to each area of the body, you make a conscious effort to relax the muscles,” Amodio says.\n\nHere’s how to do it:\n\n1. Lie flat on the floor. Depending on what’s most comfortable for you, you can place a pillow underneath your head, lower back, or feet.\n2. Starting at either your head or feet, slowly move up or down your body by bringing your awareness to different parts of the body.\n3. As you scan each part of your body, take a breath in, imagining that you’re breathing that air into those places.\n4. Take note of the areas that bring up any particular thoughts or feelings.\n5. Be patient with yourself and spend a little more time in areas that you know hold tension.\n\n## [How to get started with meditation]()\nIf you’re new to meditation, here are a few things to consider.\n\n### Let your mind wander\nWhen you’re trying meditation for the first time, try to remember that it’s natural for your mind to wander.\n\nIn fact, if you become aware of your wandering thoughts then that means you’re meditating\\!\n\nMeditation is the practice of paying attention to ourselves in the present moment, which may include observing our thoughts as they come and go.\n\n### Focus on your breath\nWhenever you feel like you’re becoming distracted or losing focus, consider bringing your attention to your breath.\n\n“This exercise is helpful in lowering anxiety in that it trains the mind to be curious about the anxious thoughts, but with some distance, so your distress level stays low and you don’t end up in an anxiety spiral,” says [Heidi McBain](http:\/\/www.heidimcbain.com\/), LMFT, LPC, a therapist in North Texas.\n\nWhile the breath is integral to most meditation practices, other techniques may include physical touch or sensation to promote grounding. Again, you might try different techniques to find out what suits you best.\n\n### Try a class or app\nIt’s possible to teach yourself to meditate, but if you’re a beginner, there’s value in trying an online or studio class if one is accessible to you.\n\nIf you’re concerned that you don’t have time to commit to a class, there are tons of great [meditation apps](https:\/\/psychcentral.com\/health\/best-meditation-apps) available. That way, you can learn the practice at your own pace in a way that works for your schedule.\n\n### Choose a time that works for you (and try to stick with it)\nMany experts recommend practicing in the morning. This can make for a positive and grounded start to your day.\n\nOf course, everyone has varied schedules and responsibilities. You might try sneaking in a few minutes wherever you can — be it sitting in the car waiting to pick your kids up, during your morning jog, or just before bed.\n\nBut if you can swing it, meditating at the same time each day may help you make it part of your regular routine.\n\n### Start short and sweet\nYou don’t necessarily have to meditate for 15 to 20 minutes a day to receive the benefits.\n\nMany people may find they feel more relaxed and rested after just a few short minutes of [mindful breathing](https:\/\/psychcentral.com\/health\/mindful-breathing). Still, consistency is key.\n\nMcBain suggests starting with just 2 minutes a day. Once it starts to feel easier and becomes a daily habit, you can add another minute, with a goal of reaching 5 to 10 minutes per day.\n\n### Consider guided meditations\nMany beginner meditators find that [guided meditations](https:\/\/psychcentral.com\/health\/online-meditation) can be an ideal place to start. Again, you can start with shorter meditations and gradually build your time from there.\n\nHere, Joye shares a 7-minute guided meditation for regaining a sense of your ideal self.\n\n## [Next steps]()\nRegardless of the style or technique, you’ll reap the benefits of meditation when you practice consistently.\n\nWhether you start with [1 minute](https:\/\/psychcentral.com\/health\/minute-mindfulness-exercises) or 10, the practice may help you become more grounded in the present moment to find more peace and contentment throughout your day.\n\nThe key is to start by looking within and figuring out what works best for you — and to stick with it as best as you can.\n\n“There are plenty of ways to go about building your own meditation practice and none of them are right or wrong, as this is a personal journey,” Amodio says.\n\n11 sourcescollapsed\n\n- Amodio J. (2022). Personal interview.\n- Ball E, et al. (2017). Does mindfulness meditation improve chronic pain? A systematic review.  \n  <https:\/\/journals.lww.com\/co-obgyn\/Abstract\/2017\/12000\/Does_mindfulness_meditation_improve_chronic_pain_.2.aspx>\n- Djernis D, et al. (2019). A systematic review and meta-analysis of nature-based mindfulness: Effects of moving mindfulness training into an outdoor natural setting.  \n  <https:\/\/www.mdpi.com\/1660-4601\/16\/17\/3202>\n- Jamil A, et al. (2023). Meditation and its mental and physical health benefits in 2023.  \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10355843\/>\n- Jayatunge RM, et al. (2018). Post-traumatic stress disorder: A review of therapeutic role of meditation interventions.  \n  <https:\/\/link.springer.com\/chapter\/10.1007\/5584_2018_167>\n- Joye M. (2022). Personal interview.\n- Loucks E, et al. (2019). Mindfulness-based blood pressure reduction (MB-BP): Stage 1 single-arm clinical trial.  \n  <https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0223095>\n- McBain H. (2022). Personal interview.\n- Pascoe MC, et al. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis.  \n  [https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0022395617301462?via%3Dihub](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0022395617301462?via%3Dihub)\n- Rusch H, et al. (2018). The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials.  \n  <https:\/\/nyaspubs.onlinelibrary.wiley.com\/doi\/10.1111\/nyas.13996>\n- Travis F, et al. (2018). Effect of meditation on psychological distress and brain functioning: A randomized controlled study.  \n  [https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0278262617304335?via%3Dihub](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0278262617304335?via%3Dihub)\n\n[FEEDBACK:]()\n\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/reviewers\/joslyn-jelinek-lcsw) — Written by [Zuri White-Gibson](https:\/\/www.psychcentral.com\/authors\/taneasha-white) —  Updated on February 18, 2025\n\n## RELATED\n- [10 Areas That Mindfulness & Meditation Make Us Better](https:\/\/www.psychcentral.com\/blog\/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext)\n- [1-Minute Mindfulness Exercises](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n- [How Meditation Changes the Brain](https:\/\/www.psychcentral.com\/blog\/how-meditation-changes-the-brain?utm_source=ReadNext)\n- [A Primer on Present Moment Awareness](https:\/\/www.psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext)\n- [Active Meditation: How to Meditate While You Move](https:\/\/www.psychcentral.com\/health\/active-meditation?utm_source=ReadNext)\n\n### Read this next\n- [10 Areas That Mindfulness & Meditation Make Us Better](https:\/\/www.psychcentral.com\/blog\/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext)\n  \n  Medically reviewed by [Akilah Reynolds, PhD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [People say it makes them calmer. But can it make you sharper, mentally and physically healthier, sleep better, and feel less lonely? Find out what the…](https:\/\/www.psychcentral.com\/blog\/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext)\n- [1-Minute Mindfulness Exercises](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n  \n  Medically reviewed by [Janet Brito, Ph.D., LCSW, CST-S](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Do you think you're too busy for a mindfulness practice? You can find mindfulness in just 1 minute.](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n- [How Meditation Changes the Brain](https:\/\/www.psychcentral.com\/blog\/how-meditation-changes-the-brain?utm_source=ReadNext)\n  \n  Medically reviewed by [Nicole Washington, DO, MPH](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Researchers have found that years of meditation can change the structure and function of the brain. Here's how.](https:\/\/www.psychcentral.com\/blog\/how-meditation-changes-the-brain?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/how-meditation-changes-the-brain?utm_source=ReadNext)\n- [A Primer on Present Moment Awareness](https:\/\/www.psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext)\n  \n  Medically reviewed by [Danielle Wade, LCSW](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [How do you clear your mind? What if you're not aiming for Nirvana, just some present moment awareness? And what's a body scan? Get these answers, here.](https:\/\/www.psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext)\n- [Active Meditation: How to Meditate While You Move](https:\/\/www.psychcentral.com\/health\/active-meditation?utm_source=ReadNext)\n  \n  [Active meditation — or meditation on the move — can help you get in touch with the present moment throughout your day. Here's how.](https:\/\/www.psychcentral.com\/health\/active-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/health\/active-meditation?utm_source=ReadNext)\n- [The 6 Best Meditation Apps in 2022](https:\/\/www.psychcentral.com\/health\/best-meditation-apps?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Meditation may promote relaxation, improve sleep, and ease depression or anxiety. These meditation apps can help you make meditation a habit.](https:\/\/www.psychcentral.com\/health\/best-meditation-apps?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/health\/best-meditation-apps?utm_source=ReadNext)\n- [The 9 Best Online Guided Meditation Options in 2022](https:\/\/www.psychcentral.com\/reviews\/online-meditation?utm_source=ReadNext)\n  \n  Medically reviewed by [Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Apps, podcasts, YouTube channels — we've compiled the 9 best online guided meditation options.](https:\/\/www.psychcentral.com\/reviews\/online-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/reviews\/online-meditation?utm_source=ReadNext)\n- [The 6 Best Meditation Books of 2022](https:\/\/www.psychcentral.com\/health\/best-meditation-book?utm_source=ReadNext)\n  \n  [Meditation can offer various benefits like reducing stress or anxiety. These six meditation books can help you get started with this healthy practice.](https:\/\/www.psychcentral.com\/health\/best-meditation-book?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/health\/best-meditation-book?utm_source=ReadNext)\n- [Can Meditation Help with Depression?](https:\/\/www.psychcentral.com\/depression\/meditation-for-depression?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Can meditation really help with depression? We dive into how it works, types to try, and tips for getting started.](https:\/\/www.psychcentral.com\/depression\/meditation-for-depression?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/depression\/meditation-for-depression?utm_source=ReadNext)\n- [How Meditation Can Help You Manage Bipolar Disorder](https:\/\/www.psychcentral.com\/bipolar\/meditation-and-bipolar-disorder-symptoms?utm_source=ReadNext)\n  \n  Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Research shows meditation can alter thinking patterns and help with long-term mood stabilization.](https:\/\/www.psychcentral.com\/bipolar\/meditation-and-bipolar-disorder-symptoms?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/bipolar\/meditation-and-bipolar-disorder-symptoms?utm_source=ReadNext)\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n- [About Us](https:\/\/www.psychcentral.com\/about)\n- [Contact Us](https:\/\/www.psychcentral.com\/about\/contact-us)\n- [Terms of Use](https:\/\/www.psychcentral.com\/about\/terms)\n- [Privacy policy](https:\/\/www.psychcentral.com\/about\/privacy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.psychcentral.com\/about\/advertising-policy)\n\n- [Medical Affairs](https:\/\/www.psychcentral.com\/about\/medical-team)\n- [Content Integrity](https:\/\/www.psychcentral.com\/about\/content-integrity)\n- [Newsletter](https:\/\/www.psychcentral.com\/newsletter)\n- [Find a Therapist](https:\/\/www.psychcentral.com\/find-help)\n- © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"If you’re feeling hesitant about trying meditation, this beginner’s guide demystifies the practice to help you get started.\n\nMeditation is the practice of using your body and the space around you to become aware of the present moment.\n\nThis ancient practice is about acknowledging your thoughts to help you become grounded and more at ease. By getting more in tune with your feelings, it may eventually become easier to move past them.\n\nAs a form of [mindfulness](https:\/\/psychcentral.com\/health\/everyday-mindfulness), meditation builds self-awareness to help you evaluate your thoughts, feelings, and behaviors, which may help to create meaningful change in your life.\n\n“Meditation, as the word implies, is the medium and middle ground by which your conscious and subconscious mind will help you become self-aware,” says [Mary Joye](https:\/\/www.winterhavencounseling.com\/), LHMC, a solution-focused therapist and experienced meditator in Winter Haven, Florida.\n\nThere’s no shortage of the benefits of regular meditation practice.\n\nPossible health benefits [include](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10355843\/):\n\n- reduced [stress](https:\/\/psychcentral.com\/stress\/stress-overview)\n- lower [blood pressure](https:\/\/psychcentral.com\/stress\/stress-and-high-blood-pressure)\n- reduced heart rate\n- improvement in [chronic pain](https:\/\/www.healthline.com\/health\/chronic-pain) symptoms\n- improved [sleep quality](https:\/\/psychcentral.com\/lib\/tips-for-a-good-nights-sleep)\n\nWhat the research shows\n\nA large and growing body of evidence shows that meditation can improve well-being.\n\nA [2017 review](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0022395617301462?via%3Dihub) of 45 studies shows that meditation effectively lowers stress by [reducing blood pressure](https:\/\/www.medicalnewstoday.com\/articles\/327310) and heart rate, having both physiological and psychological implications.\n\nAnother [2017 study](https:\/\/journals.lww.com\/co-obgyn\/Abstract\/2017\/12000\/Does_mindfulness_meditation_improve_chronic_pain_.2.aspx) found that meditation may help ease chronic pain, and a [2018 study](https:\/\/nyaspubs.onlinelibrary.wiley.com\/doi\/10.1111\/nyas.13996) shows that it may promote restful sleep.\n\nBenefits of consistent practice\n\nAs the saying goes, practice makes progress. The more you practice meditation, the more benefits you may experience over the long term.\n\nSince there’s no one-size-fits-all approach to meditation, it’s important to find a technique that works best for you. When practiced consistently, meditation may have the potential to improve:\n\n- focus\n- productivity\n- self-esteem\n- confidence\n- sense of purpose\n\nProlonged stress can have a negative impact on your health, both mentally and physically. Yet [research from 2018](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0278262617304335?via%3Dihub) shows that practicing meditation may help reduce stress-related feelings of [anxiety](https:\/\/psychcentral.com\/anxiety\/anxiety-disorders) and emotional fatigue.\n\nWhen it comes to mental health, meditation may also help to:\n\n- improve clarity of thinking\n- aid in [depression symptoms](https:\/\/psychcentral.com\/depression\/meditation-for-depression)\n- help with symptoms of [bipolar disorder](https:\/\/psychcentral.com\/bipolar\/meditation-and-bipolar-disorder-symptoms)\n- reduce [obsessive-compulsive](https:\/\/psychcentral.com\/disorders\/obsessive-compulsive-personality-disorder) thoughts\n- settle intrusive thoughts\n- relieve anxiety\n\nHealing from trauma\n\nHowever, some aspects of meditation, such as observing your thoughts and focusing on your breath, are not always suitable for those who’ve endured traumatic experiences.\n\n“Trauma and mental health crises should be aided with the guidance of a professional,” says [Jillian Amodio](https:\/\/jillianamodio.com\/), a yoga and meditation teacher in Annapolis, Maryland.\n\n“Sitting with your own thoughts while in a [state of crisis](https:\/\/psychcentral.com\/health\/what-is-a-mental-health-crisis) or [depression](https:\/\/psychcentral.com\/depression\/depression) can be unnerving and dangerous.”\n\n[Trauma-informed mindfulness](https:\/\/psychcentral.com\/health\/trauma-informed-mindfulness) can help make meditation more accessible, especially for trauma survivors. Grounding techniques are used to help individuals feel safer in the experiences they’re having in their bodies.\n\nThere are many styles of meditation, so determining which one suits you best may feel daunting. Types of meditation include:\n\n- [mindfulness meditation](https:\/\/psychcentral.com\/blog\/surprising-health-benefits-of-mindfulness-meditation)\n- [breathwork](https:\/\/www.healthline.com\/health\/pranayama-benefits) (pranayama)\n- [loving-kindness](https:\/\/www.healthline.com\/health\/metta-meditation) (metta meditation)\n- [mantra meditation](https:\/\/www.healthline.com\/health\/mantra-meditation)\n- [vipassana](https:\/\/www.healthline.com\/health\/vipassana-meditation)\n- [transcendental (TM)](https:\/\/www.healthline.com\/health\/mind-body\/transcendental-meditation)\n- [body scan](https:\/\/www.healthline.com\/health\/body-scan-meditation)\n- [progressive muscle relaxation (PMR)](https:\/\/www.healthline.com\/health\/progressive-muscle-relaxation)\n- [yoga](https:\/\/psychcentral.com\/health\/what-is-trauma-informed-yoga)\n- [sensory deprivation](https:\/\/www.healthline.com\/health\/sensory-deprivation-tank)\n- [walking](https:\/\/www.healthline.com\/health\/walking-meditation)\n- [mindful eating](https:\/\/www.healthline.com\/nutrition\/mindful-eating-guide)\n- [journaling prompts](https:\/\/psychcentral.com\/blog\/ready-set-journal-64-journaling-prompts-for-self-discovery)\n\nRemember, there’s not really a wrong way to meditate. You might try a few different techniques until you determine what works best for you. Here’s a look at some of the most common types of meditation.\n\nLoving-kindness meditation\n\nLoving-kindness meditations bring your thoughts and focus to others in your life.\n\nThis may range from friends, loved ones, family members, or even strangers — all while holding space for them in your mind and offering thoughts of peace and positivity. Here’s how to get started:\n\n1. Start by sitting in a comfortable position with your back straight.\n2. Close your eyes if it’s comfortable for you, or soften your gaze if you’d rather keep your eyes open.\n3. Take a few deep breaths into your belly. To ensure that you’re belly breathing, place your hand on your stomach. When you exhale, you should feel your belly expand.\n4. After a few full breaths, recite a loving-kindness mantra. (i.e., “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”)\n5. Optional: Place your hand over your heart.\n\nTake as much time as you’d like with these words, being intentional with each one.\n\nWhen you’re ready to progress, bring the image of a loved one to your mind’s eye.\n\n“This helps cultivate our sense of empathy and bring our awareness to those we share the world with, deepening our connection to humanity,” Amodio says.\n\nTo offer loving-kindness to your loved one, shift the word “I” to “you” and speak directly to them. (i.e., “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”)\n\nWalking meditation\n\nSitting still for minutes at a time isn’t always accessible for some people, and that’s OK.\n\nA [2019 review](https:\/\/www.mdpi.com\/1660-4601\/16\/17\/3202) of 25 studies shows the benefits of moving mindfulness training in outdoor settings.\n\nBeing in nature activates your senses, allowing you to connect with what’s around you while also offering relief from stress.\n\nMantra meditation\n\nMantra-based meditation involves focusing on a specific statement or [affirmation](https:\/\/psychcentral.com\/health\/what-are-positive-affirmations), often referred to as a mantra.\n\nAmodio says reciting a mantra during meditation allows the message to resonate as you invite the concept or idea into your life.\n\nMantras may help promote focus and positivity and can be whatever you want them to be. Examples include:\n\n- “I have everything that I need; I am enough.”\n- “I am not perfect, but I am good.”\n- “Inhale positivity, exhale negativity.”\n\nBody scan\n\nA body scan is a technique that allows you to scan the entirety of your body, noticing places that may be causing stress or tension.\n\n“As you call your awareness to each area of the body, you make a conscious effort to relax the muscles,” Amodio says.\n\nHere’s how to do it:\n\n1. Lie flat on the floor. Depending on what’s most comfortable for you, you can place a pillow underneath your head, lower back, or feet.\n2. Starting at either your head or feet, slowly move up or down your body by bringing your awareness to different parts of the body.\n3. As you scan each part of your body, take a breath in, imagining that you’re breathing that air into those places.\n4. Take note of the areas that bring up any particular thoughts or feelings.\n5. Be patient with yourself and spend a little more time in areas that you know hold tension.\n\nIf you’re new to meditation, here are a few things to consider.\n\nLet your mind wander\n\nWhen you’re trying meditation for the first time, try to remember that it’s natural for your mind to wander.\n\nIn fact, if you become aware of your wandering thoughts then that means you’re meditating\\!\n\nMeditation is the practice of paying attention to ourselves in the present moment, which may include observing our thoughts as they come and go.\n\nFocus on your breath\n\nWhenever you feel like you’re becoming distracted or losing focus, consider bringing your attention to your breath.\n\n“This exercise is helpful in lowering anxiety in that it trains the mind to be curious about the anxious thoughts, but with some distance, so your distress level stays low and you don’t end up in an anxiety spiral,” says [Heidi McBain](http:\/\/www.heidimcbain.com\/), LMFT, LPC, a therapist in North Texas.\n\nWhile the breath is integral to most meditation practices, other techniques may include physical touch or sensation to promote grounding. Again, you might try different techniques to find out what suits you best.\n\nTry a class or app\n\nIt’s possible to teach yourself to meditate, but if you’re a beginner, there’s value in trying an online or studio class if one is accessible to you.\n\nIf you’re concerned that you don’t have time to commit to a class, there are tons of great [meditation apps](https:\/\/psychcentral.com\/health\/best-meditation-apps) available. That way, you can learn the practice at your own pace in a way that works for your schedule.\n\nChoose a time that works for you (and try to stick with it)\n\nMany experts recommend practicing in the morning. This can make for a positive and grounded start to your day.\n\nOf course, everyone has varied schedules and responsibilities. You might try sneaking in a few minutes wherever you can — be it sitting in the car waiting to pick your kids up, during your morning jog, or just before bed.\n\nBut if you can swing it, meditating at the same time each day may help you make it part of your regular routine.\n\nStart short and sweet\n\nYou don’t necessarily have to meditate for 15 to 20 minutes a day to receive the benefits.\n\nMany people may find they feel more relaxed and rested after just a few short minutes of [mindful breathing](https:\/\/psychcentral.com\/health\/mindful-breathing). Still, consistency is key.\n\nMcBain suggests starting with just 2 minutes a day. Once it starts to feel easier and becomes a daily habit, you can add another minute, with a goal of reaching 5 to 10 minutes per day.\n\nConsider guided meditations\n\nMany beginner meditators find that [guided meditations](https:\/\/psychcentral.com\/health\/online-meditation) can be an ideal place to start. Again, you can start with shorter meditations and gradually build your time from there.\n\nHere, Joye shares a 7-minute guided meditation for regaining a sense of your ideal self.\n\nRegardless of the style or technique, you’ll reap the benefits of meditation when you practice consistently.\n\nWhether you start with [1 minute](https:\/\/psychcentral.com\/health\/minute-mindfulness-exercises) or 10, the practice may help you become more grounded in the present moment to find more peace and contentment throughout your day.\n\nThe key is to start by looking within and figuring out what works best for you — and to stick with it as best as you can.\n\n“There are plenty of ways to go about building your own meditation practice and none of them are right or wrong, as this is a personal journey,” Amodio says.","meta_canonical":null}

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Boilerpipe Text	If you’re feeling hesitant about trying meditation, this beginner’s guide demystifies the practice to help you get started. Meditation is the practice of using your body and the space around you to become aware of the present moment. This ancient practice is about acknowledging your thoughts to help you become grounded and more at ease. By getting more in tune with your feelings, it may eventually become easier to move past them. As a form of mindfulness , meditation builds self-awareness to help you evaluate your thoughts, feelings, and behaviors, which may help to create meaningful change in your life. “Meditation, as the word implies, is the medium and middle ground by which your conscious and subconscious mind will help you become self-aware,” says Mary Joye , LHMC, a solution-focused therapist and experienced meditator in Winter Haven, Florida. There’s no shortage of the benefits of regular meditation practice. Possible health benefits include : reduced stress lower blood pressure reduced heart rate improvement in chronic pain symptoms improved sleep quality What the research shows A large and growing body of evidence shows that meditation can improve well-being. A 2017 review of 45 studies shows that meditation effectively lowers stress by reducing blood pressure and heart rate, having both physiological and psychological implications. Another 2017 study found that meditation may help ease chronic pain, and a 2018 study shows that it may promote restful sleep. Benefits of consistent practice As the saying goes, practice makes progress. The more you practice meditation, the more benefits you may experience over the long term. Since there’s no one-size-fits-all approach to meditation, it’s important to find a technique that works best for you. When practiced consistently, meditation may have the potential to improve: focus productivity self-esteem confidence sense of purpose Prolonged stress can have a negative impact on your health, both mentally and physically. Yet research from 2018 shows that practicing meditation may help reduce stress-related feelings of anxiety and emotional fatigue. When it comes to mental health, meditation may also help to: improve clarity of thinking aid in depression symptoms help with symptoms of bipolar disorder reduce obsessive-compulsive thoughts settle intrusive thoughts relieve anxiety Healing from trauma However, some aspects of meditation, such as observing your thoughts and focusing on your breath, are not always suitable for those who’ve endured traumatic experiences. “Trauma and mental health crises should be aided with the guidance of a professional,” says Jillian Amodio , a yoga and meditation teacher in Annapolis, Maryland. “Sitting with your own thoughts while in a state of crisis or depression can be unnerving and dangerous.” Trauma-informed mindfulness can help make meditation more accessible, especially for trauma survivors. Grounding techniques are used to help individuals feel safer in the experiences they’re having in their bodies. There are many styles of meditation, so determining which one suits you best may feel daunting. Types of meditation include: mindfulness meditation breathwork (pranayama) loving-kindness (metta meditation) mantra meditation vipassana transcendental (TM) body scan progressive muscle relaxation (PMR) yoga sensory deprivation walking mindful eating journaling prompts Remember, there’s not really a wrong way to meditate. You might try a few different techniques until you determine what works best for you. Here’s a look at some of the most common types of meditation. Loving-kindness meditation Loving-kindness meditations bring your thoughts and focus to others in your life. This may range from friends, loved ones, family members, or even strangers — all while holding space for them in your mind and offering thoughts of peace and positivity. Here’s how to get started: Start by sitting in a comfortable position with your back straight. Close your eyes if it’s comfortable for you, or soften your gaze if you’d rather keep your eyes open. Take a few deep breaths into your belly. To ensure that you’re belly breathing, place your hand on your stomach. When you exhale, you should feel your belly expand. After a few full breaths, recite a loving-kindness mantra. (i.e., “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”) Optional: Place your hand over your heart. Take as much time as you’d like with these words, being intentional with each one. When you’re ready to progress, bring the image of a loved one to your mind’s eye. “This helps cultivate our sense of empathy and bring our awareness to those we share the world with, deepening our connection to humanity,” Amodio says. To offer loving-kindness to your loved one, shift the word “I” to “you” and speak directly to them. (i.e., “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”) Walking meditation Sitting still for minutes at a time isn’t always accessible for some people, and that’s OK. A 2019 review of 25 studies shows the benefits of moving mindfulness training in outdoor settings. Being in nature activates your senses, allowing you to connect with what’s around you while also offering relief from stress. Mantra meditation Mantra-based meditation involves focusing on a specific statement or affirmation , often referred to as a mantra. Amodio says reciting a mantra during meditation allows the message to resonate as you invite the concept or idea into your life. Mantras may help promote focus and positivity and can be whatever you want them to be. Examples include: “I have everything that I need; I am enough.” “I am not perfect, but I am good.” “Inhale positivity, exhale negativity.” Body scan A body scan is a technique that allows you to scan the entirety of your body, noticing places that may be causing stress or tension. “As you call your awareness to each area of the body, you make a conscious effort to relax the muscles,” Amodio says. Here’s how to do it: Lie flat on the floor. Depending on what’s most comfortable for you, you can place a pillow underneath your head, lower back, or feet. Starting at either your head or feet, slowly move up or down your body by bringing your awareness to different parts of the body. As you scan each part of your body, take a breath in, imagining that you’re breathing that air into those places. Take note of the areas that bring up any particular thoughts or feelings. Be patient with yourself and spend a little more time in areas that you know hold tension. If you’re new to meditation, here are a few things to consider. Let your mind wander When you’re trying meditation for the first time, try to remember that it’s natural for your mind to wander. In fact, if you become aware of your wandering thoughts then that means you’re meditating! Meditation is the practice of paying attention to ourselves in the present moment, which may include observing our thoughts as they come and go. Focus on your breath Whenever you feel like you’re becoming distracted or losing focus, consider bringing your attention to your breath. “This exercise is helpful in lowering anxiety in that it trains the mind to be curious about the anxious thoughts, but with some distance, so your distress level stays low and you don’t end up in an anxiety spiral,” says Heidi McBain , LMFT, LPC, a therapist in North Texas. While the breath is integral to most meditation practices, other techniques may include physical touch or sensation to promote grounding. Again, you might try different techniques to find out what suits you best. Try a class or app It’s possible to teach yourself to meditate, but if you’re a beginner, there’s value in trying an online or studio class if one is accessible to you. If you’re concerned that you don’t have time to commit to a class, there are tons of great meditation apps available. That way, you can learn the practice at your own pace in a way that works for your schedule. Choose a time that works for you (and try to stick with it) Many experts recommend practicing in the morning. This can make for a positive and grounded start to your day. Of course, everyone has varied schedules and responsibilities. You might try sneaking in a few minutes wherever you can — be it sitting in the car waiting to pick your kids up, during your morning jog, or just before bed. But if you can swing it, meditating at the same time each day may help you make it part of your regular routine. Start short and sweet You don’t necessarily have to meditate for 15 to 20 minutes a day to receive the benefits. Many people may find they feel more relaxed and rested after just a few short minutes of mindful breathing . Still, consistency is key. McBain suggests starting with just 2 minutes a day. Once it starts to feel easier and becomes a daily habit, you can add another minute, with a goal of reaching 5 to 10 minutes per day. Consider guided meditations Many beginner meditators find that guided meditations can be an ideal place to start. Again, you can start with shorter meditations and gradually build your time from there. Here, Joye shares a 7-minute guided meditation for regaining a sense of your ideal self. Regardless of the style or technique, you’ll reap the benefits of meditation when you practice consistently. Whether you start with 1 minute or 10, the practice may help you become more grounded in the present moment to find more peace and contentment throughout your day. The key is to start by looking within and figuring out what works best for you — and to stick with it as best as you can. “There are plenty of ways to go about building your own meditation practice and none of them are right or wrong, as this is a personal journey,” Amodio says.
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[Health benefits](https://psychcentral.com/health/meditation-for-beginners#health-benefits) - [Mental health benefits](https://psychcentral.com/health/meditation-for-beginners#mental-health-benefits) - [Types and techniques](https://psychcentral.com/health/meditation-for-beginners#types-and-techniques) - [Getting started](https://psychcentral.com/health/meditation-for-beginners#getting-started) - [Next steps](https://psychcentral.com/health/meditation-for-beginners#next-steps) If you’re feeling hesitant about trying meditation, this beginner’s guide demystifies the practice to help you get started. ![A woman wrapped in a gold blanket seated in meditation](https://media.post.rvohealth.io/wp-content/uploads/sites/4/2022/03/264356-Meditation-for-Beginners_-A-Guide-1296x728-header-1024x576.jpg) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fpsychcentral.com%2Fhealth%2Fmeditation-for-beginners&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F4%2F2022%2F03%2F264356-Meditation-for-Beginners_-A-Guide-1296x728-header-1024x576.jpg&description=Meditation%20for%20Beginners%3A%20Health%20Benefits%20and%20Practical%20Tips "Share on Pinterest") Design by Jess Murphy Meditation is the practice of using your body and the space around you to become aware of the present moment. This ancient practice is about acknowledging your thoughts to help you become grounded and more at ease. By getting more in tune with your feelings, it may eventually become easier to move past them. As a form of [mindfulness](https://psychcentral.com/health/everyday-mindfulness), meditation builds self-awareness to help you evaluate your thoughts, feelings, and behaviors, which may help to create meaningful change in your life. “Meditation, as the word implies, is the medium and middle ground by which your conscious and subconscious mind will help you become self-aware,” says [Mary Joye](https://www.winterhavencounseling.com/), LHMC, a solution-focused therapist and experienced meditator in Winter Haven, Florida. ## [Health benefits of meditation]() There’s no shortage of the benefits of regular meditation practice. Possible health benefits [include](https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/): - reduced [stress](https://psychcentral.com/stress/stress-overview) - lower [blood pressure](https://psychcentral.com/stress/stress-and-high-blood-pressure) - reduced heart rate - improvement in [chronic pain](https://www.healthline.com/health/chronic-pain) symptoms - improved [sleep quality](https://psychcentral.com/lib/tips-for-a-good-nights-sleep) ### What the research shows A large and growing body of evidence shows that meditation can improve well-being. A [2017 review](https://www.sciencedirect.com/science/article/abs/pii/S0022395617301462?via%3Dihub) of 45 studies shows that meditation effectively lowers stress by [reducing blood pressure](https://www.medicalnewstoday.com/articles/327310) and heart rate, having both physiological and psychological implications. Another [2017 study](https://journals.lww.com/co-obgyn/Abstract/2017/12000/Does_mindfulness_meditation_improve_chronic_pain_.2.aspx) found that meditation may help ease chronic pain, and a [2018 study](https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/nyas.13996) shows that it may promote restful sleep. ### Benefits of consistent practice As the saying goes, practice makes progress. The more you practice meditation, the more benefits you may experience over the long term. Since there’s no one-size-fits-all approach to meditation, it’s important to find a technique that works best for you. When practiced consistently, meditation may have the potential to improve: - focus - productivity - self-esteem - confidence - sense of purpose ## [Mental health benefits]() Prolonged stress can have a negative impact on your health, both mentally and physically. Yet [research from 2018](https://www.sciencedirect.com/science/article/abs/pii/S0278262617304335?via%3Dihub) shows that practicing meditation may help reduce stress-related feelings of [anxiety](https://psychcentral.com/anxiety/anxiety-disorders) and emotional fatigue. When it comes to mental health, meditation may also help to: - improve clarity of thinking - aid in [depression symptoms](https://psychcentral.com/depression/meditation-for-depression) - help with symptoms of [bipolar disorder](https://psychcentral.com/bipolar/meditation-and-bipolar-disorder-symptoms) - reduce [obsessive-compulsive](https://psychcentral.com/disorders/obsessive-compulsive-personality-disorder) thoughts - settle intrusive thoughts - relieve anxiety ### Healing from trauma A [2018 review](https://link.springer.com/chapter/10.1007/5584_2018_167) shows that meditation appears to be effective for individuals living with [post-traumatic stress disorder (PTSD)](https://psychcentral.com/ptsd/ptsd-overview). However, some aspects of meditation, such as observing your thoughts and focusing on your breath, are not always suitable for those who’ve endured traumatic experiences. “Trauma and mental health crises should be aided with the guidance of a professional,” says [Jillian Amodio](https://jillianamodio.com/), a yoga and meditation teacher in Annapolis, Maryland. “Sitting with your own thoughts while in a [state of crisis](https://psychcentral.com/health/what-is-a-mental-health-crisis) or [depression](https://psychcentral.com/depression/depression) can be unnerving and dangerous.” [Trauma-informed mindfulness](https://psychcentral.com/health/trauma-informed-mindfulness) can help make meditation more accessible, especially for trauma survivors. Grounding techniques are used to help individuals feel safer in the experiences they’re having in their bodies. ## [Types of meditation]() There are many styles of meditation, so determining which one suits you best may feel daunting. Types of meditation include: - [mindfulness meditation](https://psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation) - [breathwork](https://www.healthline.com/health/pranayama-benefits) (pranayama) - [loving-kindness](https://www.healthline.com/health/metta-meditation) (metta meditation) - [mantra meditation](https://www.healthline.com/health/mantra-meditation) - [vipassana](https://www.healthline.com/health/vipassana-meditation) - [transcendental (TM)](https://www.healthline.com/health/mind-body/transcendental-meditation) - [body scan](https://www.healthline.com/health/body-scan-meditation) - [progressive muscle relaxation (PMR)](https://www.healthline.com/health/progressive-muscle-relaxation) - [yoga](https://psychcentral.com/health/what-is-trauma-informed-yoga) - [sensory deprivation](https://www.healthline.com/health/sensory-deprivation-tank) - [walking](https://www.healthline.com/health/walking-meditation) - [mindful eating](https://www.healthline.com/nutrition/mindful-eating-guide) - [journaling prompts](https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery) Remember, there’s not really a wrong way to meditate. You might try a few different techniques until you determine what works best for you. Here’s a look at some of the most common types of meditation. ### Loving-kindness meditation Loving-kindness meditations bring your thoughts and focus to others in your life. This may range from friends, loved ones, family members, or even strangers — all while holding space for them in your mind and offering thoughts of peace and positivity. Here’s how to get started: 1. Start by sitting in a comfortable position with your back straight. 2. Close your eyes if it’s comfortable for you, or soften your gaze if you’d rather keep your eyes open. 3. Take a few deep breaths into your belly. To ensure that you’re belly breathing, place your hand on your stomach. When you exhale, you should feel your belly expand. 4. After a few full breaths, recite a loving-kindness mantra. (i.e., “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”) 5. Optional: Place your hand over your heart. Take as much time as you’d like with these words, being intentional with each one. When you’re ready to progress, bring the image of a loved one to your mind’s eye. “This helps cultivate our sense of empathy and bring our awareness to those we share the world with, deepening our connection to humanity,” Amodio says. To offer loving-kindness to your loved one, shift the word “I” to “you” and speak directly to them. (i.e., “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”) ### Walking meditation Sitting still for minutes at a time isn’t always accessible for some people, and that’s OK. A walking or moving meditation, sometimes called an [active meditation](https://psychcentral.com/health/active-meditation), may also help to cultivate [present-moment awareness](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation). A [2019 review](https://www.mdpi.com/1660-4601/16/17/3202) of 25 studies shows the benefits of moving mindfulness training in outdoor settings. Being in nature activates your senses, allowing you to connect with what’s around you while also offering relief from stress. ### Mantra meditation Mantra-based meditation involves focusing on a specific statement or [affirmation](https://psychcentral.com/health/what-are-positive-affirmations), often referred to as a mantra. Amodio says reciting a mantra during meditation allows the message to resonate as you invite the concept or idea into your life. Mantras may help promote focus and positivity and can be whatever you want them to be. Examples include: - “I have everything that I need; I am enough.” - “I am not perfect, but I am good.” - “Inhale positivity, exhale negativity.” ### Body scan A body scan is a technique that allows you to scan the entirety of your body, noticing places that may be causing stress or tension. “As you call your awareness to each area of the body, you make a conscious effort to relax the muscles,” Amodio says. Here’s how to do it: 1. Lie flat on the floor. Depending on what’s most comfortable for you, you can place a pillow underneath your head, lower back, or feet. 2. Starting at either your head or feet, slowly move up or down your body by bringing your awareness to different parts of the body. 3. As you scan each part of your body, take a breath in, imagining that you’re breathing that air into those places. 4. Take note of the areas that bring up any particular thoughts or feelings. 5. Be patient with yourself and spend a little more time in areas that you know hold tension. ## [How to get started with meditation]() If you’re new to meditation, here are a few things to consider. ### Let your mind wander When you’re trying meditation for the first time, try to remember that it’s natural for your mind to wander. In fact, if you become aware of your wandering thoughts then that means you’re meditating\! Meditation is the practice of paying attention to ourselves in the present moment, which may include observing our thoughts as they come and go. ### Focus on your breath Whenever you feel like you’re becoming distracted or losing focus, consider bringing your attention to your breath. “This exercise is helpful in lowering anxiety in that it trains the mind to be curious about the anxious thoughts, but with some distance, so your distress level stays low and you don’t end up in an anxiety spiral,” says [Heidi McBain](http://www.heidimcbain.com/), LMFT, LPC, a therapist in North Texas. While the breath is integral to most meditation practices, other techniques may include physical touch or sensation to promote grounding. Again, you might try different techniques to find out what suits you best. ### Try a class or app It’s possible to teach yourself to meditate, but if you’re a beginner, there’s value in trying an online or studio class if one is accessible to you. If you’re concerned that you don’t have time to commit to a class, there are tons of great [meditation apps](https://psychcentral.com/health/best-meditation-apps) available. That way, you can learn the practice at your own pace in a way that works for your schedule. ### Choose a time that works for you (and try to stick with it) Many experts recommend practicing in the morning. This can make for a positive and grounded start to your day. Of course, everyone has varied schedules and responsibilities. You might try sneaking in a few minutes wherever you can — be it sitting in the car waiting to pick your kids up, during your morning jog, or just before bed. But if you can swing it, meditating at the same time each day may help you make it part of your regular routine. ### Start short and sweet You don’t necessarily have to meditate for 15 to 20 minutes a day to receive the benefits. Many people may find they feel more relaxed and rested after just a few short minutes of [mindful breathing](https://psychcentral.com/health/mindful-breathing). Still, consistency is key. McBain suggests starting with just 2 minutes a day. Once it starts to feel easier and becomes a daily habit, you can add another minute, with a goal of reaching 5 to 10 minutes per day. ### Consider guided meditations Many beginner meditators find that [guided meditations](https://psychcentral.com/health/online-meditation) can be an ideal place to start. Again, you can start with shorter meditations and gradually build your time from there. Here, Joye shares a 7-minute guided meditation for regaining a sense of your ideal self. ## [Next steps]() Regardless of the style or technique, you’ll reap the benefits of meditation when you practice consistently. Whether you start with [1 minute](https://psychcentral.com/health/minute-mindfulness-exercises) or 10, the practice may help you become more grounded in the present moment to find more peace and contentment throughout your day. The key is to start by looking within and figuring out what works best for you — and to stick with it as best as you can. “There are plenty of ways to go about building your own meditation practice and none of them are right or wrong, as this is a personal journey,” Amodio says. 11 sourcescollapsed - Amodio J. (2022). Personal interview. - Ball E, et al. (2017). Does mindfulness meditation improve chronic pain? A systematic review. <https://journals.lww.com/co-obgyn/Abstract/2017/12000/Does_mindfulness_meditation_improve_chronic_pain_.2.aspx> - Djernis D, et al. (2019). A systematic review and meta-analysis of nature-based mindfulness: Effects of moving mindfulness training into an outdoor natural setting. <https://www.mdpi.com/1660-4601/16/17/3202> - Jamil A, et al. (2023). Meditation and its mental and physical health benefits in 2023. <https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/> - Jayatunge RM, et al. (2018). Post-traumatic stress disorder: A review of therapeutic role of meditation interventions. <https://link.springer.com/chapter/10.1007/5584_2018_167> - Joye M. (2022). Personal interview. - Loucks E, et al. (2019). Mindfulness-based blood pressure reduction (MB-BP): Stage 1 single-arm clinical trial. <https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0223095> - McBain H. (2022). Personal interview. - Pascoe MC, et al. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. [https://www.sciencedirect.com/science/article/abs/pii/S0022395617301462?via%3Dihub](https://www.sciencedirect.com/science/article/abs/pii/S0022395617301462?via%3Dihub) - Rusch H, et al. (2018). The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. <https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/nyas.13996> - Travis F, et al. (2018). Effect of meditation on psychological distress and brain functioning: A randomized controlled study. [https://www.sciencedirect.com/science/article/abs/pii/S0278262617304335?via%3Dihub](https://www.sciencedirect.com/science/article/abs/pii/S0278262617304335?via%3Dihub) [FEEDBACK:]() ![](https://i0.wp.com/post.psychcentral.com/wp-content/uploads/2022/01/Joslyn-Jelinek-500x500-Bio.png?w=105&h=105) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/reviewers/joslyn-jelinek-lcsw) — Written by [Zuri White-Gibson](https://www.psychcentral.com/authors/taneasha-white) — Updated on February 18, 2025 ## RELATED - [10 Areas That Mindfulness & Meditation Make Us Better](https://www.psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext) - [1-Minute Mindfulness Exercises](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) - [How Meditation Changes the Brain](https://www.psychcentral.com/blog/how-meditation-changes-the-brain?utm_source=ReadNext) - [A Primer on Present Moment Awareness](https://www.psychcentral.com/blog/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext) - [Active Meditation: How to Meditate While You Move](https://www.psychcentral.com/health/active-meditation?utm_source=ReadNext) ### Read this next - [10 Areas That Mindfulness & Meditation Make Us Better](https://www.psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext) Medically reviewed by [Akilah Reynolds, PhD](https://www.psychcentral.com/medical-team) [People say it makes them calmer. But can it make you sharper, mentally and physically healthier, sleep better, and feel less lonely? Find out what the…](https://www.psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation?utm_source=ReadNext) - [1-Minute Mindfulness Exercises](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) Medically reviewed by [Janet Brito, Ph.D., LCSW, CST-S](https://www.psychcentral.com/medical-team) [Do you think you're too busy for a mindfulness practice? You can find mindfulness in just 1 minute.](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) - [How Meditation Changes the Brain](https://www.psychcentral.com/blog/how-meditation-changes-the-brain?utm_source=ReadNext) Medically reviewed by [Nicole Washington, DO, MPH](https://www.psychcentral.com/medical-team) [Researchers have found that years of meditation can change the structure and function of the brain. Here's how.](https://www.psychcentral.com/blog/how-meditation-changes-the-brain?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/how-meditation-changes-the-brain?utm_source=ReadNext) - [A Primer on Present Moment Awareness](https://www.psychcentral.com/blog/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext) Medically reviewed by [Danielle Wade, LCSW](https://www.psychcentral.com/medical-team) [How do you clear your mind? What if you're not aiming for Nirvana, just some present moment awareness? And what's a body scan? Get these answers, here.](https://www.psychcentral.com/blog/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/how-to-do-present-moment-awareness-meditation?utm_source=ReadNext) - [Active Meditation: How to Meditate While You Move](https://www.psychcentral.com/health/active-meditation?utm_source=ReadNext) [Active meditation — or meditation on the move — can help you get in touch with the present moment throughout your day. Here's how.](https://www.psychcentral.com/health/active-meditation?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/active-meditation?utm_source=ReadNext) - [The 6 Best Meditation Apps in 2022](https://www.psychcentral.com/health/best-meditation-apps?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [Meditation may promote relaxation, improve sleep, and ease depression or anxiety. These meditation apps can help you make meditation a habit.](https://www.psychcentral.com/health/best-meditation-apps?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/best-meditation-apps?utm_source=ReadNext) - [The 9 Best Online Guided Meditation Options in 2022](https://www.psychcentral.com/reviews/online-meditation?utm_source=ReadNext) Medically reviewed by [Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT](https://www.psychcentral.com/medical-team) [Apps, podcasts, YouTube channels — we've compiled the 9 best online guided meditation options.](https://www.psychcentral.com/reviews/online-meditation?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/reviews/online-meditation?utm_source=ReadNext) - [The 6 Best Meditation Books of 2022](https://www.psychcentral.com/health/best-meditation-book?utm_source=ReadNext) [Meditation can offer various benefits like reducing stress or anxiety. These six meditation books can help you get started with this healthy practice.](https://www.psychcentral.com/health/best-meditation-book?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/best-meditation-book?utm_source=ReadNext) - [Can Meditation Help with Depression?](https://www.psychcentral.com/depression/meditation-for-depression?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [Can meditation really help with depression? We dive into how it works, types to try, and tips for getting started.](https://www.psychcentral.com/depression/meditation-for-depression?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/depression/meditation-for-depression?utm_source=ReadNext) - [How Meditation Can Help You Manage Bipolar Disorder](https://www.psychcentral.com/bipolar/meditation-and-bipolar-disorder-symptoms?utm_source=ReadNext) Medically reviewed by [Joslyn Jelinek, LCSW, ACSW, RDDP](https://www.psychcentral.com/medical-team) [Research shows meditation can alter thinking patterns and help with long-term mood stabilization.](https://www.psychcentral.com/bipolar/meditation-and-bipolar-disorder-symptoms?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/bipolar/meditation-and-bipolar-disorder-symptoms?utm_source=ReadNext) © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. 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Readable Markdown	If you’re feeling hesitant about trying meditation, this beginner’s guide demystifies the practice to help you get started. Meditation is the practice of using your body and the space around you to become aware of the present moment. This ancient practice is about acknowledging your thoughts to help you become grounded and more at ease. By getting more in tune with your feelings, it may eventually become easier to move past them. As a form of [mindfulness](https://psychcentral.com/health/everyday-mindfulness), meditation builds self-awareness to help you evaluate your thoughts, feelings, and behaviors, which may help to create meaningful change in your life. “Meditation, as the word implies, is the medium and middle ground by which your conscious and subconscious mind will help you become self-aware,” says [Mary Joye](https://www.winterhavencounseling.com/), LHMC, a solution-focused therapist and experienced meditator in Winter Haven, Florida. There’s no shortage of the benefits of regular meditation practice. Possible health benefits [include](https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/): - reduced [stress](https://psychcentral.com/stress/stress-overview) - lower [blood pressure](https://psychcentral.com/stress/stress-and-high-blood-pressure) - reduced heart rate - improvement in [chronic pain](https://www.healthline.com/health/chronic-pain) symptoms - improved [sleep quality](https://psychcentral.com/lib/tips-for-a-good-nights-sleep) What the research shows A large and growing body of evidence shows that meditation can improve well-being. A [2017 review](https://www.sciencedirect.com/science/article/abs/pii/S0022395617301462?via%3Dihub) of 45 studies shows that meditation effectively lowers stress by [reducing blood pressure](https://www.medicalnewstoday.com/articles/327310) and heart rate, having both physiological and psychological implications. Another [2017 study](https://journals.lww.com/co-obgyn/Abstract/2017/12000/Does_mindfulness_meditation_improve_chronic_pain_.2.aspx) found that meditation may help ease chronic pain, and a [2018 study](https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/nyas.13996) shows that it may promote restful sleep. Benefits of consistent practice As the saying goes, practice makes progress. The more you practice meditation, the more benefits you may experience over the long term. Since there’s no one-size-fits-all approach to meditation, it’s important to find a technique that works best for you. When practiced consistently, meditation may have the potential to improve: - focus - productivity - self-esteem - confidence - sense of purpose Prolonged stress can have a negative impact on your health, both mentally and physically. Yet [research from 2018](https://www.sciencedirect.com/science/article/abs/pii/S0278262617304335?via%3Dihub) shows that practicing meditation may help reduce stress-related feelings of [anxiety](https://psychcentral.com/anxiety/anxiety-disorders) and emotional fatigue. When it comes to mental health, meditation may also help to: - improve clarity of thinking - aid in [depression symptoms](https://psychcentral.com/depression/meditation-for-depression) - help with symptoms of [bipolar disorder](https://psychcentral.com/bipolar/meditation-and-bipolar-disorder-symptoms) - reduce [obsessive-compulsive](https://psychcentral.com/disorders/obsessive-compulsive-personality-disorder) thoughts - settle intrusive thoughts - relieve anxiety Healing from trauma However, some aspects of meditation, such as observing your thoughts and focusing on your breath, are not always suitable for those who’ve endured traumatic experiences. “Trauma and mental health crises should be aided with the guidance of a professional,” says [Jillian Amodio](https://jillianamodio.com/), a yoga and meditation teacher in Annapolis, Maryland. “Sitting with your own thoughts while in a [state of crisis](https://psychcentral.com/health/what-is-a-mental-health-crisis) or [depression](https://psychcentral.com/depression/depression) can be unnerving and dangerous.” [Trauma-informed mindfulness](https://psychcentral.com/health/trauma-informed-mindfulness) can help make meditation more accessible, especially for trauma survivors. Grounding techniques are used to help individuals feel safer in the experiences they’re having in their bodies. There are many styles of meditation, so determining which one suits you best may feel daunting. Types of meditation include: - [mindfulness meditation](https://psychcentral.com/blog/surprising-health-benefits-of-mindfulness-meditation) - [breathwork](https://www.healthline.com/health/pranayama-benefits) (pranayama) - [loving-kindness](https://www.healthline.com/health/metta-meditation) (metta meditation) - [mantra meditation](https://www.healthline.com/health/mantra-meditation) - [vipassana](https://www.healthline.com/health/vipassana-meditation) - [transcendental (TM)](https://www.healthline.com/health/mind-body/transcendental-meditation) - [body scan](https://www.healthline.com/health/body-scan-meditation) - [progressive muscle relaxation (PMR)](https://www.healthline.com/health/progressive-muscle-relaxation) - [yoga](https://psychcentral.com/health/what-is-trauma-informed-yoga) - [sensory deprivation](https://www.healthline.com/health/sensory-deprivation-tank) - [walking](https://www.healthline.com/health/walking-meditation) - [mindful eating](https://www.healthline.com/nutrition/mindful-eating-guide) - [journaling prompts](https://psychcentral.com/blog/ready-set-journal-64-journaling-prompts-for-self-discovery) Remember, there’s not really a wrong way to meditate. You might try a few different techniques until you determine what works best for you. Here’s a look at some of the most common types of meditation. Loving-kindness meditation Loving-kindness meditations bring your thoughts and focus to others in your life. This may range from friends, loved ones, family members, or even strangers — all while holding space for them in your mind and offering thoughts of peace and positivity. Here’s how to get started: 1. Start by sitting in a comfortable position with your back straight. 2. Close your eyes if it’s comfortable for you, or soften your gaze if you’d rather keep your eyes open. 3. Take a few deep breaths into your belly. To ensure that you’re belly breathing, place your hand on your stomach. When you exhale, you should feel your belly expand. 4. After a few full breaths, recite a loving-kindness mantra. (i.e., “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.”) 5. Optional: Place your hand over your heart. Take as much time as you’d like with these words, being intentional with each one. When you’re ready to progress, bring the image of a loved one to your mind’s eye. “This helps cultivate our sense of empathy and bring our awareness to those we share the world with, deepening our connection to humanity,” Amodio says. To offer loving-kindness to your loved one, shift the word “I” to “you” and speak directly to them. (i.e., “May you be happy. May you be well. May you be safe. May you be peaceful and at ease.”) Walking meditation Sitting still for minutes at a time isn’t always accessible for some people, and that’s OK. A [2019 review](https://www.mdpi.com/1660-4601/16/17/3202) of 25 studies shows the benefits of moving mindfulness training in outdoor settings. Being in nature activates your senses, allowing you to connect with what’s around you while also offering relief from stress. Mantra meditation Mantra-based meditation involves focusing on a specific statement or [affirmation](https://psychcentral.com/health/what-are-positive-affirmations), often referred to as a mantra. Amodio says reciting a mantra during meditation allows the message to resonate as you invite the concept or idea into your life. Mantras may help promote focus and positivity and can be whatever you want them to be. Examples include: - “I have everything that I need; I am enough.” - “I am not perfect, but I am good.” - “Inhale positivity, exhale negativity.” Body scan A body scan is a technique that allows you to scan the entirety of your body, noticing places that may be causing stress or tension. “As you call your awareness to each area of the body, you make a conscious effort to relax the muscles,” Amodio says. Here’s how to do it: 1. Lie flat on the floor. Depending on what’s most comfortable for you, you can place a pillow underneath your head, lower back, or feet. 2. Starting at either your head or feet, slowly move up or down your body by bringing your awareness to different parts of the body. 3. As you scan each part of your body, take a breath in, imagining that you’re breathing that air into those places. 4. Take note of the areas that bring up any particular thoughts or feelings. 5. Be patient with yourself and spend a little more time in areas that you know hold tension. If you’re new to meditation, here are a few things to consider. Let your mind wander When you’re trying meditation for the first time, try to remember that it’s natural for your mind to wander. In fact, if you become aware of your wandering thoughts then that means you’re meditating\! Meditation is the practice of paying attention to ourselves in the present moment, which may include observing our thoughts as they come and go. Focus on your breath Whenever you feel like you’re becoming distracted or losing focus, consider bringing your attention to your breath. “This exercise is helpful in lowering anxiety in that it trains the mind to be curious about the anxious thoughts, but with some distance, so your distress level stays low and you don’t end up in an anxiety spiral,” says [Heidi McBain](http://www.heidimcbain.com/), LMFT, LPC, a therapist in North Texas. While the breath is integral to most meditation practices, other techniques may include physical touch or sensation to promote grounding. Again, you might try different techniques to find out what suits you best. Try a class or app It’s possible to teach yourself to meditate, but if you’re a beginner, there’s value in trying an online or studio class if one is accessible to you. If you’re concerned that you don’t have time to commit to a class, there are tons of great [meditation apps](https://psychcentral.com/health/best-meditation-apps) available. That way, you can learn the practice at your own pace in a way that works for your schedule. Choose a time that works for you (and try to stick with it) Many experts recommend practicing in the morning. This can make for a positive and grounded start to your day. Of course, everyone has varied schedules and responsibilities. You might try sneaking in a few minutes wherever you can — be it sitting in the car waiting to pick your kids up, during your morning jog, or just before bed. But if you can swing it, meditating at the same time each day may help you make it part of your regular routine. Start short and sweet You don’t necessarily have to meditate for 15 to 20 minutes a day to receive the benefits. Many people may find they feel more relaxed and rested after just a few short minutes of [mindful breathing](https://psychcentral.com/health/mindful-breathing). Still, consistency is key. McBain suggests starting with just 2 minutes a day. Once it starts to feel easier and becomes a daily habit, you can add another minute, with a goal of reaching 5 to 10 minutes per day. Consider guided meditations Many beginner meditators find that [guided meditations](https://psychcentral.com/health/online-meditation) can be an ideal place to start. Again, you can start with shorter meditations and gradually build your time from there. Here, Joye shares a 7-minute guided meditation for regaining a sense of your ideal self. Regardless of the style or technique, you’ll reap the benefits of meditation when you practice consistently. Whether you start with [1 minute](https://psychcentral.com/health/minute-mindfulness-exercises) or 10, the practice may help you become more grounded in the present moment to find more peace and contentment throughout your day. The key is to start by looking within and figuring out what works best for you — and to stick with it as best as you can. “There are plenty of ways to go about building your own meditation practice and none of them are right or wrong, as this is a personal journey,” Amodio says.
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