🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 137 (from laksa001)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa137.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://www.onepeloton.com/blog/beginner-meditation\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.onepeloton.com/blog/beginner-meditation\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.onepeloton.com\/blog\/beginner-meditation","crawl_time":1774261909,"first_indexed_time":1739560358,"http_code":200,"src_unparsed":"com,onepeloton!www,\/blog\/beginner-meditation s443","src_root_hash":"12150172137472338337","history_drop_reason":null,"meta_title":"The Complete Beginner’s Guide to Meditation: How to Get Started | The Output by Peloton","meta_descriptions":["Start experiencing the many benefits of meditation today. This guide provides techniques you can use right away, including guided meditations to help you get going."],"attrs_boilerpipe_text":"At first, meditation may seem very accessible to beginners. Like many physical and mental practices, it requires patience, commitment, and hard work. Even so, it’s completely possible to form a sustainable meditation routine that works for you. The biggest hurdle standing in the way? Starting. \nDiscover more ways to reach your goals with Peloton\nWith the help of meditation experts, we dug up everything beginners need to know about\nmeditation\nbefore building their practice. Read on to learn more about the basics of meditation, find out how it can improve the quality of daily life, and receive\nconcrete tips\non how to meditate for the first time.\nWhat Is Meditation?\nMeditation is an ancient practice that’s centered on focusing your attention and quieting your mind. It’s become a popular method to help people from all walks of life think deeply, dial into their inner selves, tap into their emotions, and so much more. There’s no single “right way” to meditate, and if you’re new to it, you might not realize how many different\ntypes of meditation\nexist.\nIn fact, there are tons of misconceptions about the practice as a whole, and one of the most common ones is that you have to completely turn off your thoughts and\nsilence your mind\n. “There is no way to be bad at meditation, and shutting down your brain should not be your intention,” says\nNika Gueci\n, the executive director at the Center for Mindfulness, Compassion, and Resilience at Arizona State University.\nInstead, meditation is more about\nfocusing\nyour mind. That can mean tuning into your thoughts, recognizing them, and refocusing them on something simple, such as your breathing, a relaxing image in your mind, or even the way your body feels sitting in a chair.\nMeditation also brings more mindfulness into your life—in fact, it’s almost impossible to talk about meditation without mentioning mindfulness. “\nMeditation and mindfulness\nare interconnected, but they are two different concepts,” Gueci explains. “We have to talk about both to gain a full understanding.”\nMindfulness is all about being in tune with your surroundings and body, and Gueci says it’s more of a lifestyle (think: savoring the tastes and smells of each bite of a meal rather than scarfing it down in front of a TV). Meditation, on the other hand, is a more formal, isolated practice that can help calm internal chatter and bring awareness to a present moment. “We set aside time in our day to sit in silence, do a guided meditation, or\nconcentrate on a mantra\n,” Gueci explains.\nWhat Are the Benefits of Meditation?\nA regular meditation practice can introduce\nshort and long-term benefits\nto your physical body and mind (yes, even if you’re a beginner). For starters, many types of meditation can stop your mind from wandering, allowing you to dial into the present moment and notice how you’re feeling. \n“Meditation is a game changer, because it’s an opportunity for us to examine and participate in our relationship to ourselves,” says Peloton instructor\nAditi Shah\n. “It allows us to look at the stories we tell ourselves, which shape who we are. Strength, power, compassion, generosity—all the qualities we want to bring into our lives—they start within, and meditation allows us to access that.” \nFor many people, this type of introspection is challenging. “Meditation can bring to light parts of ourselves that are under the surface of our awareness, things we may rather keep hidden,” Gueci says. “Shining a light on these aspects can bring discomfort and unpleasant emotions.”\nTempting as it may be to shy away from these feelings, it can be beneficial to face them. Think of meditation as an opportunity to lean into the things you want to work on without any judgment. With time, it can give you the power and confidence to change your thoughts and feelings, which can ultimately transform your daily life.\nOther potential benefits of a consistent meditation practice include:\nImproved stress levels and overall wellbeing.\nA 2019 study published in the\nJournal of Occupational Health Psychology\nfound doing a 10- to 20-minute app-based guided meditation once each workday improved individuals’ psychological wellbeing and job-related stress. Meditation can also help combat\nphysical symptoms that often accompany stress\nby reducing blood pressure, resting heart rate, and inflammation.\nReduced anxiety\n. Meditation can be an effective method to\nmanage and ease anxiety\nby regulating your breathing, focusing your mind, and enhancing your self-awareness.\nBetter mood and emotional regulation.\nA regular meditation practice can\nlower reactivity in your amygdala\n, the part of your brain associated with emotional processing. “This means a consistent meditation practice can\nstructurally alter the brain\nin ways that lead to a greater\nregulation of emotions\nand stress reduction, among other benefits,” Gueci explains.\nRecommended\nPeloton App\nAccess thousands of classes with no equipment needed.\nMeditation Tips for Beginners\nAllowing thoughts to drift in and out of your mind is easier said than done, especially if you’re just beginning your practice. “Meditation is difficult because it’s going against the grain, asking us to be right here—not in the past, not in the future, but in the present,” Aditi says.\nHowever, the actual process of meditating can be super simple. You can do it anywhere, anytime, without any equipment. If you’re ready to begin your practice, these beginner-friendly tips will help make it a success.\n1. Meditate at the Same Time Every Day\nMeditating at the\nsame time every day\ncan make your practice a core part of your daily routine.\n“\nSome people prefer the\nmorning\n, when they’re still in that transitional space between waking and sleep, while others prefer evening to help them relax before bed,” Gueci says. \nYou may eventually meditate multiple times throughout the day (in between meetings, for example), but to start, pick a time that seamlessly fits into your daily schedule. Make it easier by pairing your meditation\nwith an existing habit\n, like brewing your morning coffee, Aditi suggests.\n2. Pick a Dedicated Space to Practice\nYou can technically meditate anywhere, so feel free to try out different spaces until you find one that works for you and allows you to tap into your practice. Our advice? Look for an area that’s quiet, comfortable, and free from interruptions. And don’t worry too much about your\nmeditation position\n; there’s no one-size-fits-all approach—you can sit,\nlie down\n, or even\nwalk\nduring your practice.\n3. Set a Timer\nUsing a timer eliminates the need to check any device, such as a phone or smartwatch, during your session\n.\nSet an alarm for your preferred amount of time (start small with two to five minutes), and select a calming notification sound that’s unique to your meditation practice, Gueci suggests.\n4. Try Guided Meditation\nSome beginners find guided meditations especially helpful. By following instructors’ prompts, they can focus solely on their practice and don’t have to worry about keeping track of time or wonder if they’re “doing it” right. The\nPeloton App\noffers a variety of guided meditations, ranging from five to 30 minutes.\n5. Don’t Stress About Your Breathing\nDeep\nbreathing\ncalms your body and mind, but don’t overthink it or force any type of breath that doesn’t feel natural to you while meditating. “Breathe deeply in whatever way works best for you,” Gueci says. “We emphasize the breath in meditation because it serves as an anchor for your attention. When your mind is racing, you can always come back to your breath as a point of focus.”\n6. Give Yourself Grace\nThe goal is to practice meditation, not to perfect it, Gueci says. “Keep an open mind, and don’t expect anything in particular. We can read about meditation all day but cannot reap the rewards unless we practice.”\nMeditation Techniques for Beginners\nThere are many\ndifferent meditation techniques\nto try, but at the end of the day, the best option is the one you’ll do consistently, Gueci says. Anything you try is going to involve breathing deeply and intentionally. Beyond that, they each offer something unique. Here are three examples that are suitable for beginners:\n1. Patterned Breathing\nFocusing on your breath while meditating can help you get into the right mindset, and patterned breathing, specifically, involves inhaling and exhaling in a specific rhythm.\nOne of Gueci’s favorites is a technique called\nbox breathing\n, in which you take a deep breath in, hold it, exhale, and hold again, all for the same duration (often four seconds). You can also simply breathe deeply while counting to a certain number (10 seconds in, 10 seconds out). The key is to focus on the flow of your breath. If other thoughts pop into your brain, recognize them and then let them pass.\n 2. Visualization\nThis meditation technique\ninvolves transporting your mind to a place or setting that’s relaxing to you. (For example, you might picture yourself lying on a beach and listening to the waves.) Visualization exercises are often done in guided meditation settings, as an instructor can cue you through them.\n3. Mantra Meditation\nA\nmantra\nis a word or phrase that you repeat to yourself over and over again, like “I am worthy” or “I can do hard things.”\nUsing a mantra while meditating\ncan help streamline your thoughts and keep your mind from wandering as you breathe.\nHow Do I Know If I’m Meditating Correctly?\n“There really is no right or wrong way to meditate,” Gueci says. The experience is extremely personal, so there aren’t any set metrics to measure success. Instead, keep this guidance in mind:\nIt’s normal for your mind to wander.\nIf it does, that doesn’t mean you’re doing anything wrong. “We all have busy minds,” Aditi says. “Our minds have thoughts—that’s what they do—it’s just a part of being human.”\nNotice thoughts without judgment.\nIf you find yourself thinking about what’s for dinner or a meeting you have later in the day, acknowledge the thought and then return to the voice used in the guided meditation, your breathing, or a mantra.\nReturn to your breath.\n“The breath is so important in meditation because it serves as an anchor for our attention,” Gueci says. “We can always return to our breath—it is free and accessible wherever we are, for as long as we are alive.”\nMeditation is a practice.\nYour first meditation won’t be perfect, and you shouldn’t expect it to be. “The practice is about showing up consistently, and it’s worth acknowledging that you are showing up and building that,” Aditi says.\nHow Long Should You Meditate?\nThere’s no such thing as “too little” when it comes to meditation, Gueci says.\nAny time you spend doing it\nis better than nothing.\nHer advice for beginners: Commit to meditating every day for one full week. Start with just two minutes and gradually increase the time each day until you get to 10 minutes. “You wouldn’t go from the couch to a\n5K\nin a week,” Gueci says. “You’d build up slowly so that you\ndon’t get burned out\nand give up.” The same strategy goes for meditation.\nThe most important thing is to pick an amount of time you know you can commit to consistently, even if it’s brief.\nHow Beginners Can Get Started with Meditation\nAs mentioned earlier, you can meditate on your own, but it never hurts to have guided meditations at the ready. Browse the Peloton App for a wide array of offerings, including Aditi’s\n3-Week Intro to Meditation\ncourse.\nThis content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.","attrs_markdown":"Cookies Preference Center\n\nWhen you visit our website, we and our third party partners store cookies, pixels, beacons and similar technologies (“Cookies”) on your browser or device to collect information about you, your preferences, or your device. We and our third party partners use Cookies for purposes including making the site work as you expect, providing you a personalized web experience, providing streaming services, enhancing and analyzing site navigation and usage, and for our advertising and social media efforts, including to serve you targeted advertising through third parties. Some states allow you to opt out of the sale\/use of your personal data for cross-site advertising; to exercise your opt-out rights, turn off Analytics & Advertising Cookies below. 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[Home](https:\/\/www.onepeloton.com\/blog)\n2. [Recover](https:\/\/www.onepeloton.com\/blog\/topic\/recover)\n3. [Meditation](https:\/\/www.onepeloton.com\/blog\/topic\/recover\/meditation)\n# New to Meditation? Here’s How to Form a Beginner-Friendly Practice That Sticks\nYou can meditate anywhere, anytime. Here’s how.\n\nBy [Amy Marturana Winderl](https:\/\/www.onepeloton.com\/blog\/author\/amy-marturana-winderl)•March 7, 2024\n\n- [Beginners](https:\/\/www.onepeloton.com\/blog\/topic\/train\/beginners)\n\nShare:\n\n[In this article](https:\/\/www.onepeloton.com\/blog\/beginner-meditation)\n\n- [What Is Meditation?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-3)\n- [What Are the Benefits of Meditation?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-10)\n- [Meditation Tips for Beginners](https:\/\/www.onepeloton.com\/blog\/#article-content-block-18)\n- [Meditation Techniques for Beginners](https:\/\/www.onepeloton.com\/blog\/#article-content-block-35)\n- [How Do I Know If I’m Meditating Correctly?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-44)\n- [How Long Should You Meditate?](https:\/\/www.onepeloton.com\/blog\/#article-content-block-47)\n- [How Beginners Can Get Started with Meditation](https:\/\/www.onepeloton.com\/blog\/#article-content-block-51)\n***\n\nAt first, meditation may seem very accessible to beginners. Like many physical and mental practices, it requires patience, commitment, and hard work. Even so, it’s completely possible to form a sustainable meditation routine that works for you. The biggest hurdle standing in the way? Starting.\n\n### Discover more ways to reach your goals with Peloton\n[![Woman lifting weights](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_110,y_22\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1JmOZyBQyZoZzyMfJFkMb4\/f0e0aba41c777ac629208e7b4084e97e\/GetStronger_2x.png) Get stronger](https:\/\/www.onepeloton.com\/get-stronger)\n\n[![Man running](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_157,y_10\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/2yHnPHrm6ki1zR2Q4NBGke\/c263c3a7a04e7e5e08dcd7eaae083199\/ImproveEndurance_2x.png) Improve endurance](https:\/\/www.onepeloton.com\/improve-endurance)\n\n[![Man lifting weights](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_123,y_61\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/2aGVFWDYsSqVOKWQPTKoVL\/6de99853e2dd9c59d79f54ca9b04ca2e\/Supportweightgoals_2x.png) Support weight goals](https:\/\/www.onepeloton.com\/support-weight-goals)\n\n[![Woman on a Peloton Tread](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_142,y_32\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4r07w5Pxr8kuZpdrFuVi8W\/dc0a7c26043f00355730b608a44ae957\/Healthyaging_2x.png) Healthy aging](https:\/\/www.onepeloton.com\/healthy-aging)\n\n[![Woman on a Peloton Bike](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_161,h_130,x_139,y_51\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/14H23yrzz9fS94C1kxIVr9\/a1db5889ffedbd14c0accbeccc9b45a9\/Buildaroutine_2x.png) Build a routine](https:\/\/www.onepeloton.com\/build-a-routine)\n\nWith the help of meditation experts, we dug up everything beginners need to know about [meditation](https:\/\/www.onepeloton.com\/blog\/how-to-meditate) before building their practice. Read on to learn more about the basics of meditation, find out how it can improve the quality of daily life, and receive [concrete tips](https:\/\/www.onepeloton.com\/blog\/meditation-tips) on how to meditate for the first time.\n\n## What Is Meditation?\nMeditation is an ancient practice that’s centered on focusing your attention and quieting your mind. It’s become a popular method to help people from all walks of life think deeply, dial into their inner selves, tap into their emotions, and so much more. There’s no single “right way” to meditate, and if you’re new to it, you might not realize how many different [types of meditation](https:\/\/www.onepeloton.com\/blog\/types-of-meditation) exist.\n\nIn fact, there are tons of misconceptions about the practice as a whole, and one of the most common ones is that you have to completely turn off your thoughts and [silence your mind](https:\/\/www.onepeloton.com\/blog\/clear-your-mind). “There is no way to be bad at meditation, and shutting down your brain should not be your intention,” says [Nika Gueci](https:\/\/search.asu.edu\/profile\/2483404), the executive director at the Center for Mindfulness, Compassion, and Resilience at Arizona State University.\n\nInstead, meditation is more about *focusing* your mind. That can mean tuning into your thoughts, recognizing them, and refocusing them on something simple, such as your breathing, a relaxing image in your mind, or even the way your body feels sitting in a chair.\n\nMeditation also brings more mindfulness into your life—in fact, it’s almost impossible to talk about meditation without mentioning mindfulness. “[Meditation and mindfulness](https:\/\/www.onepeloton.com\/blog\/mindfulness-vs-meditation) are interconnected, but they are two different concepts,” Gueci explains. “We have to talk about both to gain a full understanding.”\n\nMindfulness is all about being in tune with your surroundings and body, and Gueci says it’s more of a lifestyle (think: savoring the tastes and smells of each bite of a meal rather than scarfing it down in front of a TV). Meditation, on the other hand, is a more formal, isolated practice that can help calm internal chatter and bring awareness to a present moment. “We set aside time in our day to sit in silence, do a guided meditation, or [concentrate on a mantra](https:\/\/www.onepeloton.com\/blog\/mantra-meditation),” Gueci explains.\n\n### Related Articles\n[![A woman meditating in lotus position, sitting with her eyes closed on a yoga mat at home. Learn about the benefits of meditating before or after a workout in this article.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_1275,y_399\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/3WBV01ggxn0bdJDZhihLuX\/0d50b2fdf14c382f1e32575998db0fc8\/meditate-before-or-after-workout-01.jpg) Meditation Should You Meditate Before or After a Workout? This Is What Experts Recommend](https:\/\/www.onepeloton.com\/blog\/meditate-before-or-after-workout)\n\n[![A woman jogging with headphones on outside. Jogging can be a form of mindful movement.](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_977,y_167\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/33DDVcg8G6FsbguiBF6WuH\/00c57c5de4973bddcccdd82bab06a9c4\/mindful-movement-01.jpg) Meditation Turn Any Exercise Into a Mindful Movement Practice with These 6 Tips](https:\/\/www.onepeloton.com\/blog\/mindful-movement)\n\n[![Man meditating on the ground](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_3272,y_1241\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/7n8WhUEHfedIgrMyVyZEI7\/0717ff14e43a806c3113455a1344e418\/Man_meditating.jpg) Meditation Why You Should Start Meditating—Even If It's Only for 1 Minute a Day](https:\/\/www.onepeloton.com\/blog\/health-benefits-meditation)\n\n[![Woman meditating outside ](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_1022,y_284\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4F0kGJKN5WASh8gQJwEP8e\/91de0aa171ae9e18389d72aa757525e8\/meditation.jpg) Meditation How to Meditate: A Complete Guide to This Deeply Beneficial Practice](https:\/\/www.onepeloton.com\/blog\/how-to-meditate)\n## What Are the Benefits of Meditation?\nA regular meditation practice can introduce [short and long-term benefits](https:\/\/www.onepeloton.com\/blog\/health-benefits-meditation) to your physical body and mind (yes, even if you’re a beginner). For starters, many types of meditation can stop your mind from wandering, allowing you to dial into the present moment and notice how you’re feeling.\n\n“Meditation is a game changer, because it’s an opportunity for us to examine and participate in our relationship to ourselves,” says Peloton instructor [Aditi Shah](https:\/\/www.onepeloton.com\/instructors\/yoga\/aditishah). “It allows us to look at the stories we tell ourselves, which shape who we are. Strength, power, compassion, generosity—all the qualities we want to bring into our lives—they start within, and meditation allows us to access that.”\n\nFor many people, this type of introspection is challenging. “Meditation can bring to light parts of ourselves that are under the surface of our awareness, things we may rather keep hidden,” Gueci says. “Shining a light on these aspects can bring discomfort and unpleasant emotions.”\n\nTempting as it may be to shy away from these feelings, it can be beneficial to face them. Think of meditation as an opportunity to lean into the things you want to work on without any judgment. With time, it can give you the power and confidence to change your thoughts and feelings, which can ultimately transform your daily life.\n\nOther potential benefits of a consistent meditation practice include:\n\n- **Improved stress levels and overall wellbeing.** A 2019 study published in the [*Journal of Occupational Health Psychology*](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6215525) found doing a 10- to 20-minute app-based guided meditation once each workday improved individuals’ psychological wellbeing and job-related stress. Meditation can also help combat [physical symptoms that often accompany stress](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666497621000114) by reducing blood pressure, resting heart rate, and inflammation.\n- **Reduced anxiety**. Meditation can be an effective method to [manage and ease anxiety](https:\/\/www.onepeloton.com\/blog\/meditation-for-anxiety) by regulating your breathing, focusing your mind, and enhancing your self-awareness.\n- **Better mood and emotional regulation.** A regular meditation practice can [lower reactivity in your amygdala](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6671286), the part of your brain associated with emotional processing. “This means a consistent meditation practice can [structurally alter the brain](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6312586) in ways that lead to a greater [regulation of emotions](https:\/\/my.clevelandclinic.org\/health\/articles\/17906-meditation) and stress reduction, among other benefits,” Gueci explains.\n\nRecommended\n\n![peloton-app-devices](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_180,h_180,x_130,y_135\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/4BpK6EBCOcnQW6P3XuHYGs\/e86c1f6778370147552ae18ec85cd4aa\/apps.png)\n\n# Peloton App\nAccess thousands of classes with no equipment needed.\n\n[Learn more](https:\/\/www.onepeloton.com\/app)[Try 30 days free](https:\/\/www.onepeloton.com\/app-membership)\n## Meditation Tips for Beginners\nAllowing thoughts to drift in and out of your mind is easier said than done, especially if you’re just beginning your practice. “Meditation is difficult because it’s going against the grain, asking us to be right here—not in the past, not in the future, but in the present,” Aditi says.\n\nHowever, the actual process of meditating can be super simple. You can do it anywhere, anytime, without any equipment. If you’re ready to begin your practice, these beginner-friendly tips will help make it a success.\n\n### 1\\. Meditate at the Same Time Every Day\nMeditating at the [same time every day](https:\/\/www.onepeloton.com\/blog\/best-time-to-meditate) can make your practice a core part of your daily routine. **“**Some people prefer the [morning](https:\/\/www.onepeloton.com\/blog\/benefits-of-morning-meditation), when they’re still in that transitional space between waking and sleep, while others prefer evening to help them relax before bed,” Gueci says.\n\nYou may eventually meditate multiple times throughout the day (in between meetings, for example), but to start, pick a time that seamlessly fits into your daily schedule. Make it easier by pairing your meditation [with an existing habit](https:\/\/www.onepeloton.com\/blog\/habit-stacking), like brewing your morning coffee, Aditi suggests.\n\n### 2\\. Pick a Dedicated Space to Practice\nYou can technically meditate anywhere, so feel free to try out different spaces until you find one that works for you and allows you to tap into your practice. Our advice? Look for an area that’s quiet, comfortable, and free from interruptions. And don’t worry too much about your [meditation position](https:\/\/www.onepeloton.com\/blog\/meditation-positions); there’s no one-size-fits-all approach—you can sit, [lie down](https:\/\/www.onepeloton.com\/blog\/how-to-meditate-in-bed), or even [walk](https:\/\/www.onepeloton.com\/blog\/how-to-practice-walking-meditation) during your practice.\n\n### 3\\. Set a Timer\nUsing a timer eliminates the need to check any device, such as a phone or smartwatch, during your session**.** Set an alarm for your preferred amount of time (start small with two to five minutes), and select a calming notification sound that’s unique to your meditation practice, Gueci suggests.\n\n### 4\\. Try Guided Meditation\nSome beginners find guided meditations especially helpful. By following instructors’ prompts, they can focus solely on their practice and don’t have to worry about keeping track of time or wonder if they’re “doing it” right. The [Peloton App](https:\/\/www.onepeloton.com\/app) offers a variety of guided meditations, ranging from five to 30 minutes.\n\n### 5\\. Don’t Stress About Your Breathing\nDeep [breathing](https:\/\/www.onepeloton.com\/blog\/yoga-breathing) calms your body and mind, but don’t overthink it or force any type of breath that doesn’t feel natural to you while meditating. “Breathe deeply in whatever way works best for you,” Gueci says. “We emphasize the breath in meditation because it serves as an anchor for your attention. When your mind is racing, you can always come back to your breath as a point of focus.”\n\n### 6\\. Give Yourself Grace\nThe goal is to practice meditation, not to perfect it, Gueci says. “Keep an open mind, and don’t expect anything in particular. We can read about meditation all day but cannot reap the rewards unless we practice.”\n\n![Aditi Shah sitting cross-legged on floor ](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/7vkte3M0JtgAg6eUy7ikvd\/40bd5085682a3c46c0bc105ce33fb423\/Aditi_Shah.png)\n\n## Meditation Techniques for Beginners\nThere are many [different meditation techniques](https:\/\/www.onepeloton.com\/blog\/types-of-meditation) to try, but at the end of the day, the best option is the one you’ll do consistently, Gueci says. Anything you try is going to involve breathing deeply and intentionally. Beyond that, they each offer something unique. Here are three examples that are suitable for beginners:\n\n### 1\\. Patterned Breathing\nFocusing on your breath while meditating can help you get into the right mindset, and patterned breathing, specifically, involves inhaling and exhaling in a specific rhythm.\n\nOne of Gueci’s favorites is a technique called [box breathing](https:\/\/www.onepeloton.com\/blog\/box-breathing-technique), in which you take a deep breath in, hold it, exhale, and hold again, all for the same duration (often four seconds). You can also simply breathe deeply while counting to a certain number (10 seconds in, 10 seconds out). The key is to focus on the flow of your breath. If other thoughts pop into your brain, recognize them and then let them pass.\n\n### 2\\. Visualization\n[This meditation technique](https:\/\/www.onepeloton.com\/blog\/visualization-meditation) involves transporting your mind to a place or setting that’s relaxing to you. (For example, you might picture yourself lying on a beach and listening to the waves.) Visualization exercises are often done in guided meditation settings, as an instructor can cue you through them.\n\n### 3\\. Mantra Meditation\nA [mantra](https:\/\/www.onepeloton.com\/blog\/workout-mantras) is a word or phrase that you repeat to yourself over and over again, like “I am worthy” or “I can do hard things.” [Using a mantra while meditating](https:\/\/www.onepeloton.com\/blog\/mantra-meditation) can help streamline your thoughts and keep your mind from wandering as you breathe.\n\n## How Do I Know If I’m Meditating Correctly?\n“There really is no right or wrong way to meditate,” Gueci says. The experience is extremely personal, so there aren’t any set metrics to measure success. Instead, keep this guidance in mind:\n\n- **It’s normal for your mind to wander.** If it does, that doesn’t mean you’re doing anything wrong. “We all have busy minds,” Aditi says. “Our minds have thoughts—that’s what they do—it’s just a part of being human.”\n- **Notice thoughts without judgment.** If you find yourself thinking about what’s for dinner or a meeting you have later in the day, acknowledge the thought and then return to the voice used in the guided meditation, your breathing, or a mantra.\n- **Return to your breath.** “The breath is so important in meditation because it serves as an anchor for our attention,” Gueci says. “We can always return to our breath—it is free and accessible wherever we are, for as long as we are alive.”\n- **Meditation is a practice.** Your first meditation won’t be perfect, and you shouldn’t expect it to be. “The practice is about showing up consistently, and it’s worth acknowledging that you are showing up and building that,” Aditi says.\n## How Long Should You Meditate?\nThere’s no such thing as “too little” when it comes to meditation, Gueci says. [Any time you spend doing it](https:\/\/www.onepeloton.com\/blog\/how-long-should-you-meditate) is better than nothing.\n\nHer advice for beginners: Commit to meditating every day for one full week. Start with just two minutes and gradually increase the time each day until you get to 10 minutes. “You wouldn’t go from the couch to a [5K](https:\/\/www.onepeloton.com\/blog\/how-to-train-for-a-5k) in a week,” Gueci says. “You’d build up slowly so that you [don’t get burned out](https:\/\/www.onepeloton.com\/blog\/exercise-burnout) and give up.” The same strategy goes for meditation.\n\nThe most important thing is to pick an amount of time you know you can commit to consistently, even if it’s brief.\n\n## How Beginners Can Get Started with Meditation\nAs mentioned earlier, you can meditate on your own, but it never hurts to have guided meditations at the ready. Browse the Peloton App for a wide array of offerings, including Aditi’s [3-Week Intro to Meditation](https:\/\/members.onepeloton.com\/programs\/dfc960c1-5f66-4051-b739-37c784a4035e) course.\n\n### Try Peloton Meditation\n[See all classes](https:\/\/www.onepeloton.com\/classes)\n\n[![5 min Morning Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/e99ac2db595dfb6102b21c67ad3bcdd6f979d38d\/img_1701900992_345f92bed63d4c9399020f9b70b62e35.png) 5 min Morning Meditation Aditi Shah · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/5-min-morning-meditation-aditi-shah-1701897700?classId=32c7bfb793dc499886c89d0245de0105)\n\n[![5 min Calming Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/3e43a54cd09b9751ba9a569fa28bd322cb2ea12f\/img_1707941953_911b1000fc444aa489a12f426994fdff.jpg) 5 min Calming Meditation Aditi Shah · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/5-min-calming-meditation-aditi-shah-1708012800?classId=0003973e1a9b431ebdf62a1464cbcf94)\n\n[![5 min Breathing Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/0eb96d20ecbd6615ab63e49b391a992b3b314e78\/img_1705504890_2b7fe568895d486d8b438940ccb17ece.jpg) 5 min Breathing Meditation Aditi Shah · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/5-min-breathing-meditation-aditi-shah-1706630400?classId=084118ca689a4549a7fc6c9dd787b563)\n\n[![5 min Energizing Meditation](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_114,h_64,x_0,y_0\/f_auto\/q_auto\/https:\/s3.amazonaws.com\/peloton-ride-images\/44e6f82066585a9e12a80f8559ef8f7abc7782ec\/img_1704734004_81217fce887441f1b03a43b433616f47.jpg) 5 min Energizing Meditation Aditi Shah · Meditation](https:\/\/www.onepeloton.com\/classes\/meditation\/5-min-energizing-meditation-aditi-shah-1701878400?classId=c3d8953491184676811442833da56c89)\n\nThis content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.\n\nShare:\n\n![Aditi Shah Author Headshot](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/c_fill,dpr_1.0,w_240,h_240,x_565,y_232\/f_auto\/q_auto\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6TgMCL8NIQcAadoGEecFxC\/2956e700c2b4ae5e27d41f1a806313e9\/Aditi_Shah.jpg)\n\nFeatured Peloton Instructor\n\n#### Aditi Shah\nAditi has been named one of NYC’s best instructors, led events like a live 2,000+ person class in Time Square, and helped launch Peloton Yoga and Meditation in 2018.\n\nFollow:\n\n## Strengthen your mind-body connection\nEnter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox.\n\nBy providing your email address, you agree to receive marketing communications from Peloton.\n\nFor more about how we use your information, see our [Privacy Policy.](https:\/\/www.onepeloton.com\/privacy-policy)\n\nShop and Learn\n\n- [Home Trial](https:\/\/www.onepeloton.com\/home-trial)\n- [Membership](https:\/\/www.onepeloton.com\/membership)\n- [Refurbished Bikes](https:\/\/www.onepeloton.com\/refurbished)\n- [Purchasing Used Peloton Bikes](https:\/\/www.onepeloton.com\/used-bikes)\n- [Gift cards](https:\/\/www.onepeloton.com\/gift-cards)\n- [Financing](https:\/\/www.onepeloton.com\/financing)\n- [Instructors](https:\/\/www.onepeloton.com\/instructors)\n- [Peloton for Business](https:\/\/business.onepeloton.com\/)\n- [The Peloton Report](https:\/\/downloads.ctfassets.net\/6jnflt57iyzx\/59EciC2hgJjZ8XoSnbBGbw\/e3ee7a80635afee254708c5cc8f2c567\/Peloton_Report_Executive_Summary.pdf)\n\nAbout\n\n- [Our Story](https:\/\/www.onepeloton.com\/company)\n- [Team](https:\/\/www.onepeloton.com\/company\/team)\n- [Careers](https:\/\/careers.onepeloton.com\/)\n- [Press](https:\/\/www.onepeloton.com\/press)\n- [Global](https:\/\/global.onepeloton.com\/)\n- [Investors](https:\/\/investor.onepeloton.com\/)\n- [Impact & Inclusion](https:\/\/www.onepeloton.com\/impact-inclusion)\n\nVisit Us\n\n- [Showrooms](https:\/\/www.onepeloton.com\/showrooms)\n- [Hotel Finder](https:\/\/hospitality.onepeloton.com\/)\n- [Booking a Test Class](https:\/\/booking.onepeloton.com\/)\n- [Studio](https:\/\/studio.onepeloton.com\/)\n\nSupport\n\n- [Contact Peloton](https:\/\/support.onepeloton.com\/s\/contact-us)\n- [Member Support Center](https:\/\/support.onepeloton.com\/)\n- [Order Replacement Parts](https:\/\/www.onepeloton.com\/shop\/replacement-parts)\n- [Return Policy](https:\/\/support.onepeloton.com\/s\/article\/201108256-Peloton-Return-Policy)\n- [Warranties & Protection Plans](https:\/\/support.onepeloton.com\/s\/article\/4404036415764-Peloton-Warranties-Protection-Plans?language=en_US)\n- [Shipping](https:\/\/support.onepeloton.com\/s\/article\/203078315-What-To-Expect-From-The-In-Home-Delivery-And-Set-Up-Of-Your-Peloton-Bike?language=en_US)\n- [Product Recalls](https:\/\/support.onepeloton.com\/s\/article\/Peloton-Recall-Information)\n- [Security](https:\/\/www.onepeloton.com\/security)\n- [Consumer Health Data Policy](https:\/\/www.onepeloton.com\/consumer-health-data-policy)\n\nSign up to get the latest\n\n1⁠-⁠866⁠-⁠679⁠-⁠9129\n\nVisit Support Center\n\n- [Privacy Policy](https:\/\/www.onepeloton.com\/privacy-policy)\n- [Terms of Service](https:\/\/www.onepeloton.com\/terms-of-service)\n- [Membership Terms](https:\/\/www.onepeloton.com\/membership-terms)\n- [IP Policy](https:\/\/www.onepeloton.com\/ip-policy)\n- Cookie Settings\n- [Accessibility](https:\/\/www.onepeloton.com\/accessibility)\n- [California Transparency Act](https:\/\/investor.onepeloton.com\/static-files\/4e447c26-4cf4-49bf-9193-ef66f3db99b2)\n- © Peloton 2012-2023, Peloton Interactive, Inc. All rights reserved.","attrs_readable_markdown":"At first, meditation may seem very accessible to beginners. Like many physical and mental practices, it requires patience, commitment, and hard work. Even so, it’s completely possible to form a sustainable meditation routine that works for you. The biggest hurdle standing in the way? Starting.\n\nDiscover more ways to reach your goals with Peloton\n\nWith the help of meditation experts, we dug up everything beginners need to know about [meditation](https:\/\/www.onepeloton.com\/blog\/how-to-meditate) before building their practice. Read on to learn more about the basics of meditation, find out how it can improve the quality of daily life, and receive [concrete tips](https:\/\/www.onepeloton.com\/blog\/meditation-tips) on how to meditate for the first time.\n\nWhat Is Meditation?\n\nMeditation is an ancient practice that’s centered on focusing your attention and quieting your mind. It’s become a popular method to help people from all walks of life think deeply, dial into their inner selves, tap into their emotions, and so much more. There’s no single “right way” to meditate, and if you’re new to it, you might not realize how many different [types of meditation](https:\/\/www.onepeloton.com\/blog\/types-of-meditation) exist.\n\nIn fact, there are tons of misconceptions about the practice as a whole, and one of the most common ones is that you have to completely turn off your thoughts and [silence your mind](https:\/\/www.onepeloton.com\/blog\/clear-your-mind). “There is no way to be bad at meditation, and shutting down your brain should not be your intention,” says [Nika Gueci](https:\/\/search.asu.edu\/profile\/2483404), the executive director at the Center for Mindfulness, Compassion, and Resilience at Arizona State University.\n\nInstead, meditation is more about *focusing* your mind. That can mean tuning into your thoughts, recognizing them, and refocusing them on something simple, such as your breathing, a relaxing image in your mind, or even the way your body feels sitting in a chair.\n\nMeditation also brings more mindfulness into your life—in fact, it’s almost impossible to talk about meditation without mentioning mindfulness. “[Meditation and mindfulness](https:\/\/www.onepeloton.com\/blog\/mindfulness-vs-meditation) are interconnected, but they are two different concepts,” Gueci explains. “We have to talk about both to gain a full understanding.”\n\nMindfulness is all about being in tune with your surroundings and body, and Gueci says it’s more of a lifestyle (think: savoring the tastes and smells of each bite of a meal rather than scarfing it down in front of a TV). Meditation, on the other hand, is a more formal, isolated practice that can help calm internal chatter and bring awareness to a present moment. “We set aside time in our day to sit in silence, do a guided meditation, or [concentrate on a mantra](https:\/\/www.onepeloton.com\/blog\/mantra-meditation),” Gueci explains.\n\nWhat Are the Benefits of Meditation?\n\nA regular meditation practice can introduce [short and long-term benefits](https:\/\/www.onepeloton.com\/blog\/health-benefits-meditation) to your physical body and mind (yes, even if you’re a beginner). For starters, many types of meditation can stop your mind from wandering, allowing you to dial into the present moment and notice how you’re feeling.\n\n“Meditation is a game changer, because it’s an opportunity for us to examine and participate in our relationship to ourselves,” says Peloton instructor [Aditi Shah](https:\/\/www.onepeloton.com\/instructors\/yoga\/aditishah). “It allows us to look at the stories we tell ourselves, which shape who we are. Strength, power, compassion, generosity—all the qualities we want to bring into our lives—they start within, and meditation allows us to access that.”\n\nFor many people, this type of introspection is challenging. “Meditation can bring to light parts of ourselves that are under the surface of our awareness, things we may rather keep hidden,” Gueci says. “Shining a light on these aspects can bring discomfort and unpleasant emotions.”\n\nTempting as it may be to shy away from these feelings, it can be beneficial to face them. Think of meditation as an opportunity to lean into the things you want to work on without any judgment. With time, it can give you the power and confidence to change your thoughts and feelings, which can ultimately transform your daily life.\n\nOther potential benefits of a consistent meditation practice include:\n\n- **Improved stress levels and overall wellbeing.** A 2019 study published in the [*Journal of Occupational Health Psychology*](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6215525) found doing a 10- to 20-minute app-based guided meditation once each workday improved individuals’ psychological wellbeing and job-related stress. Meditation can also help combat [physical symptoms that often accompany stress](https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666497621000114) by reducing blood pressure, resting heart rate, and inflammation.\n- **Reduced anxiety**. Meditation can be an effective method to [manage and ease anxiety](https:\/\/www.onepeloton.com\/blog\/meditation-for-anxiety) by regulating your breathing, focusing your mind, and enhancing your self-awareness.\n- **Better mood and emotional regulation.** A regular meditation practice can [lower reactivity in your amygdala](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6671286), the part of your brain associated with emotional processing. “This means a consistent meditation practice can [structurally alter the brain](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6312586) in ways that lead to a greater [regulation of emotions](https:\/\/my.clevelandclinic.org\/health\/articles\/17906-meditation) and stress reduction, among other benefits,” Gueci explains.\n\nRecommended\n\n## Peloton App\nAccess thousands of classes with no equipment needed.\n\nMeditation Tips for Beginners\n\nAllowing thoughts to drift in and out of your mind is easier said than done, especially if you’re just beginning your practice. “Meditation is difficult because it’s going against the grain, asking us to be right here—not in the past, not in the future, but in the present,” Aditi says.\n\nHowever, the actual process of meditating can be super simple. You can do it anywhere, anytime, without any equipment. If you’re ready to begin your practice, these beginner-friendly tips will help make it a success.\n\n1\\. Meditate at the Same Time Every Day\n\nMeditating at the [same time every day](https:\/\/www.onepeloton.com\/blog\/best-time-to-meditate) can make your practice a core part of your daily routine. **“**Some people prefer the [morning](https:\/\/www.onepeloton.com\/blog\/benefits-of-morning-meditation), when they’re still in that transitional space between waking and sleep, while others prefer evening to help them relax before bed,” Gueci says.\n\nYou may eventually meditate multiple times throughout the day (in between meetings, for example), but to start, pick a time that seamlessly fits into your daily schedule. Make it easier by pairing your meditation [with an existing habit](https:\/\/www.onepeloton.com\/blog\/habit-stacking), like brewing your morning coffee, Aditi suggests.\n\n2\\. Pick a Dedicated Space to Practice\n\nYou can technically meditate anywhere, so feel free to try out different spaces until you find one that works for you and allows you to tap into your practice. Our advice? Look for an area that’s quiet, comfortable, and free from interruptions. And don’t worry too much about your [meditation position](https:\/\/www.onepeloton.com\/blog\/meditation-positions); there’s no one-size-fits-all approach—you can sit, [lie down](https:\/\/www.onepeloton.com\/blog\/how-to-meditate-in-bed), or even [walk](https:\/\/www.onepeloton.com\/blog\/how-to-practice-walking-meditation) during your practice.\n\n3\\. Set a Timer\n\nUsing a timer eliminates the need to check any device, such as a phone or smartwatch, during your session**.** Set an alarm for your preferred amount of time (start small with two to five minutes), and select a calming notification sound that’s unique to your meditation practice, Gueci suggests.\n\n4\\. Try Guided Meditation\n\nSome beginners find guided meditations especially helpful. By following instructors’ prompts, they can focus solely on their practice and don’t have to worry about keeping track of time or wonder if they’re “doing it” right. The [Peloton App](https:\/\/www.onepeloton.com\/app) offers a variety of guided meditations, ranging from five to 30 minutes.\n\n5\\. Don’t Stress About Your Breathing\n\nDeep [breathing](https:\/\/www.onepeloton.com\/blog\/yoga-breathing) calms your body and mind, but don’t overthink it or force any type of breath that doesn’t feel natural to you while meditating. “Breathe deeply in whatever way works best for you,” Gueci says. “We emphasize the breath in meditation because it serves as an anchor for your attention. When your mind is racing, you can always come back to your breath as a point of focus.”\n\n6\\. Give Yourself Grace\n\nThe goal is to practice meditation, not to perfect it, Gueci says. “Keep an open mind, and don’t expect anything in particular. We can read about meditation all day but cannot reap the rewards unless we practice.”\n\n![Aditi Shah sitting cross-legged on floor ](https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/7vkte3M0JtgAg6eUy7ikvd\/40bd5085682a3c46c0bc105ce33fb423\/Aditi_Shah.png)\n\nMeditation Techniques for Beginners\n\nThere are many [different meditation techniques](https:\/\/www.onepeloton.com\/blog\/types-of-meditation) to try, but at the end of the day, the best option is the one you’ll do consistently, Gueci says. Anything you try is going to involve breathing deeply and intentionally. Beyond that, they each offer something unique. Here are three examples that are suitable for beginners:\n\n1\\. Patterned Breathing\n\nFocusing on your breath while meditating can help you get into the right mindset, and patterned breathing, specifically, involves inhaling and exhaling in a specific rhythm.\n\nOne of Gueci’s favorites is a technique called [box breathing](https:\/\/www.onepeloton.com\/blog\/box-breathing-technique), in which you take a deep breath in, hold it, exhale, and hold again, all for the same duration (often four seconds). You can also simply breathe deeply while counting to a certain number (10 seconds in, 10 seconds out). The key is to focus on the flow of your breath. If other thoughts pop into your brain, recognize them and then let them pass.\n\n2\\. Visualization\n\n[This meditation technique](https:\/\/www.onepeloton.com\/blog\/visualization-meditation) involves transporting your mind to a place or setting that’s relaxing to you. (For example, you might picture yourself lying on a beach and listening to the waves.) Visualization exercises are often done in guided meditation settings, as an instructor can cue you through them.\n\n3\\. Mantra Meditation\n\nA [mantra](https:\/\/www.onepeloton.com\/blog\/workout-mantras) is a word or phrase that you repeat to yourself over and over again, like “I am worthy” or “I can do hard things.” [Using a mantra while meditating](https:\/\/www.onepeloton.com\/blog\/mantra-meditation) can help streamline your thoughts and keep your mind from wandering as you breathe.\n\nHow Do I Know If I’m Meditating Correctly?\n\n“There really is no right or wrong way to meditate,” Gueci says. The experience is extremely personal, so there aren’t any set metrics to measure success. Instead, keep this guidance in mind:\n\n- **It’s normal for your mind to wander.** If it does, that doesn’t mean you’re doing anything wrong. “We all have busy minds,” Aditi says. “Our minds have thoughts—that’s what they do—it’s just a part of being human.”\n- **Notice thoughts without judgment.** If you find yourself thinking about what’s for dinner or a meeting you have later in the day, acknowledge the thought and then return to the voice used in the guided meditation, your breathing, or a mantra.\n- **Return to your breath.** “The breath is so important in meditation because it serves as an anchor for our attention,” Gueci says. “We can always return to our breath—it is free and accessible wherever we are, for as long as we are alive.”\n- **Meditation is a practice.** Your first meditation won’t be perfect, and you shouldn’t expect it to be. “The practice is about showing up consistently, and it’s worth acknowledging that you are showing up and building that,” Aditi says.\n\nHow Long Should You Meditate?\n\nThere’s no such thing as “too little” when it comes to meditation, Gueci says. [Any time you spend doing it](https:\/\/www.onepeloton.com\/blog\/how-long-should-you-meditate) is better than nothing.\n\nHer advice for beginners: Commit to meditating every day for one full week. Start with just two minutes and gradually increase the time each day until you get to 10 minutes. “You wouldn’t go from the couch to a [5K](https:\/\/www.onepeloton.com\/blog\/how-to-train-for-a-5k) in a week,” Gueci says. “You’d build up slowly so that you [don’t get burned out](https:\/\/www.onepeloton.com\/blog\/exercise-burnout) and give up.” The same strategy goes for meditation.\n\nThe most important thing is to pick an amount of time you know you can commit to consistently, even if it’s brief.\n\nHow Beginners Can Get Started with Meditation\n\nAs mentioned earlier, you can meditate on your own, but it never hurts to have guided meditations at the ready. Browse the Peloton App for a wide array of offerings, including Aditi’s [3-Week Intro to Meditation](https:\/\/members.onepeloton.com\/programs\/dfc960c1-5f66-4051-b739-37c784a4035e) course.\n\nThis content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.","meta_canonical":null}

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Meta Title	The Complete Beginner’s Guide to Meditation: How to Get Started \| The Output by Peloton
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Boilerpipe Text	At first, meditation may seem very accessible to beginners. Like many physical and mental practices, it requires patience, commitment, and hard work. Even so, it’s completely possible to form a sustainable meditation routine that works for you. The biggest hurdle standing in the way? Starting. Discover more ways to reach your goals with Peloton With the help of meditation experts, we dug up everything beginners need to know about meditation before building their practice. Read on to learn more about the basics of meditation, find out how it can improve the quality of daily life, and receive concrete tips on how to meditate for the first time. What Is Meditation? Meditation is an ancient practice that’s centered on focusing your attention and quieting your mind. It’s become a popular method to help people from all walks of life think deeply, dial into their inner selves, tap into their emotions, and so much more. There’s no single “right way” to meditate, and if you’re new to it, you might not realize how many different types of meditation exist. In fact, there are tons of misconceptions about the practice as a whole, and one of the most common ones is that you have to completely turn off your thoughts and silence your mind . “There is no way to be bad at meditation, and shutting down your brain should not be your intention,” says Nika Gueci , the executive director at the Center for Mindfulness, Compassion, and Resilience at Arizona State University. Instead, meditation is more about focusing your mind. That can mean tuning into your thoughts, recognizing them, and refocusing them on something simple, such as your breathing, a relaxing image in your mind, or even the way your body feels sitting in a chair. Meditation also brings more mindfulness into your life—in fact, it’s almost impossible to talk about meditation without mentioning mindfulness. “ Meditation and mindfulness are interconnected, but they are two different concepts,” Gueci explains. “We have to talk about both to gain a full understanding.” Mindfulness is all about being in tune with your surroundings and body, and Gueci says it’s more of a lifestyle (think: savoring the tastes and smells of each bite of a meal rather than scarfing it down in front of a TV). Meditation, on the other hand, is a more formal, isolated practice that can help calm internal chatter and bring awareness to a present moment. “We set aside time in our day to sit in silence, do a guided meditation, or concentrate on a mantra ,” Gueci explains. What Are the Benefits of Meditation? A regular meditation practice can introduce short and long-term benefits to your physical body and mind (yes, even if you’re a beginner). For starters, many types of meditation can stop your mind from wandering, allowing you to dial into the present moment and notice how you’re feeling. “Meditation is a game changer, because it’s an opportunity for us to examine and participate in our relationship to ourselves,” says Peloton instructor Aditi Shah . “It allows us to look at the stories we tell ourselves, which shape who we are. Strength, power, compassion, generosity—all the qualities we want to bring into our lives—they start within, and meditation allows us to access that.” For many people, this type of introspection is challenging. “Meditation can bring to light parts of ourselves that are under the surface of our awareness, things we may rather keep hidden,” Gueci says. “Shining a light on these aspects can bring discomfort and unpleasant emotions.” Tempting as it may be to shy away from these feelings, it can be beneficial to face them. Think of meditation as an opportunity to lean into the things you want to work on without any judgment. With time, it can give you the power and confidence to change your thoughts and feelings, which can ultimately transform your daily life. Other potential benefits of a consistent meditation practice include: Improved stress levels and overall wellbeing. A 2019 study published in the Journal of Occupational Health Psychology found doing a 10- to 20-minute app-based guided meditation once each workday improved individuals’ psychological wellbeing and job-related stress. Meditation can also help combat physical symptoms that often accompany stress by reducing blood pressure, resting heart rate, and inflammation. Reduced anxiety . Meditation can be an effective method to manage and ease anxiety by regulating your breathing, focusing your mind, and enhancing your self-awareness. Better mood and emotional regulation. A regular meditation practice can lower reactivity in your amygdala , the part of your brain associated with emotional processing. “This means a consistent meditation practice can structurally alter the brain in ways that lead to a greater regulation of emotions and stress reduction, among other benefits,” Gueci explains. Recommended Peloton App Access thousands of classes with no equipment needed. Meditation Tips for Beginners Allowing thoughts to drift in and out of your mind is easier said than done, especially if you’re just beginning your practice. “Meditation is difficult because it’s going against the grain, asking us to be right here—not in the past, not in the future, but in the present,” Aditi says. However, the actual process of meditating can be super simple. You can do it anywhere, anytime, without any equipment. If you’re ready to begin your practice, these beginner-friendly tips will help make it a success. 1. Meditate at the Same Time Every Day Meditating at the same time every day can make your practice a core part of your daily routine. “ Some people prefer the morning , when they’re still in that transitional space between waking and sleep, while others prefer evening to help them relax before bed,” Gueci says. You may eventually meditate multiple times throughout the day (in between meetings, for example), but to start, pick a time that seamlessly fits into your daily schedule. Make it easier by pairing your meditation with an existing habit , like brewing your morning coffee, Aditi suggests. 2. Pick a Dedicated Space to Practice You can technically meditate anywhere, so feel free to try out different spaces until you find one that works for you and allows you to tap into your practice. Our advice? Look for an area that’s quiet, comfortable, and free from interruptions. And don’t worry too much about your meditation position ; there’s no one-size-fits-all approach—you can sit, lie down , or even walk during your practice. 3. Set a Timer Using a timer eliminates the need to check any device, such as a phone or smartwatch, during your session . Set an alarm for your preferred amount of time (start small with two to five minutes), and select a calming notification sound that’s unique to your meditation practice, Gueci suggests. 4. Try Guided Meditation Some beginners find guided meditations especially helpful. By following instructors’ prompts, they can focus solely on their practice and don’t have to worry about keeping track of time or wonder if they’re “doing it” right. The Peloton App offers a variety of guided meditations, ranging from five to 30 minutes. 5. Don’t Stress About Your Breathing Deep breathing calms your body and mind, but don’t overthink it or force any type of breath that doesn’t feel natural to you while meditating. “Breathe deeply in whatever way works best for you,” Gueci says. “We emphasize the breath in meditation because it serves as an anchor for your attention. When your mind is racing, you can always come back to your breath as a point of focus.” 6. Give Yourself Grace The goal is to practice meditation, not to perfect it, Gueci says. “Keep an open mind, and don’t expect anything in particular. We can read about meditation all day but cannot reap the rewards unless we practice.” Meditation Techniques for Beginners There are many different meditation techniques to try, but at the end of the day, the best option is the one you’ll do consistently, Gueci says. Anything you try is going to involve breathing deeply and intentionally. Beyond that, they each offer something unique. Here are three examples that are suitable for beginners: 1. Patterned Breathing Focusing on your breath while meditating can help you get into the right mindset, and patterned breathing, specifically, involves inhaling and exhaling in a specific rhythm. One of Gueci’s favorites is a technique called box breathing , in which you take a deep breath in, hold it, exhale, and hold again, all for the same duration (often four seconds). You can also simply breathe deeply while counting to a certain number (10 seconds in, 10 seconds out). The key is to focus on the flow of your breath. If other thoughts pop into your brain, recognize them and then let them pass. 2. Visualization This meditation technique involves transporting your mind to a place or setting that’s relaxing to you. (For example, you might picture yourself lying on a beach and listening to the waves.) Visualization exercises are often done in guided meditation settings, as an instructor can cue you through them. 3. Mantra Meditation A mantra is a word or phrase that you repeat to yourself over and over again, like “I am worthy” or “I can do hard things.” Using a mantra while meditating can help streamline your thoughts and keep your mind from wandering as you breathe. How Do I Know If I’m Meditating Correctly? “There really is no right or wrong way to meditate,” Gueci says. The experience is extremely personal, so there aren’t any set metrics to measure success. Instead, keep this guidance in mind: It’s normal for your mind to wander. If it does, that doesn’t mean you’re doing anything wrong. “We all have busy minds,” Aditi says. “Our minds have thoughts—that’s what they do—it’s just a part of being human.” Notice thoughts without judgment. If you find yourself thinking about what’s for dinner or a meeting you have later in the day, acknowledge the thought and then return to the voice used in the guided meditation, your breathing, or a mantra. Return to your breath. “The breath is so important in meditation because it serves as an anchor for our attention,” Gueci says. “We can always return to our breath—it is free and accessible wherever we are, for as long as we are alive.” Meditation is a practice. Your first meditation won’t be perfect, and you shouldn’t expect it to be. “The practice is about showing up consistently, and it’s worth acknowledging that you are showing up and building that,” Aditi says. How Long Should You Meditate? There’s no such thing as “too little” when it comes to meditation, Gueci says. Any time you spend doing it is better than nothing. Her advice for beginners: Commit to meditating every day for one full week. Start with just two minutes and gradually increase the time each day until you get to 10 minutes. “You wouldn’t go from the couch to a 5K in a week,” Gueci says. “You’d build up slowly so that you don’t get burned out and give up.” The same strategy goes for meditation. The most important thing is to pick an amount of time you know you can commit to consistently, even if it’s brief. How Beginners Can Get Started with Meditation As mentioned earlier, you can meditate on your own, but it never hurts to have guided meditations at the ready. Browse the Peloton App for a wide array of offerings, including Aditi’s 3-Week Intro to Meditation course. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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[Home](https://www.onepeloton.com/blog) 2. [Recover](https://www.onepeloton.com/blog/topic/recover) 3. [Meditation](https://www.onepeloton.com/blog/topic/recover/meditation) # New to Meditation? Here’s How to Form a Beginner-Friendly Practice That Sticks You can meditate anywhere, anytime. Here’s how. By [Amy Marturana Winderl](https://www.onepeloton.com/blog/author/amy-marturana-winderl)•March 7, 2024 - [Beginners](https://www.onepeloton.com/blog/topic/train/beginners) Share: [In this article](https://www.onepeloton.com/blog/beginner-meditation) - [What Is Meditation?](https://www.onepeloton.com/blog/#article-content-block-3) - [What Are the Benefits of Meditation?](https://www.onepeloton.com/blog/#article-content-block-10) - [Meditation Tips for Beginners](https://www.onepeloton.com/blog/#article-content-block-18) - [Meditation Techniques for Beginners](https://www.onepeloton.com/blog/#article-content-block-35) - [How Do I Know If I’m Meditating Correctly?](https://www.onepeloton.com/blog/#article-content-block-44) - [How Long Should You Meditate?](https://www.onepeloton.com/blog/#article-content-block-47) - [How Beginners Can Get Started with Meditation](https://www.onepeloton.com/blog/#article-content-block-51) *** At first, meditation may seem very accessible to beginners. Like many physical and mental practices, it requires patience, commitment, and hard work. Even so, it’s completely possible to form a sustainable meditation routine that works for you. The biggest hurdle standing in the way? Starting. ### Discover more ways to reach your goals with Peloton [![Woman lifting weights](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_110,y_22/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/1JmOZyBQyZoZzyMfJFkMb4/f0e0aba41c777ac629208e7b4084e97e/GetStronger_2x.png) Get stronger](https://www.onepeloton.com/get-stronger) [![Man running](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_157,y_10/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/2yHnPHrm6ki1zR2Q4NBGke/c263c3a7a04e7e5e08dcd7eaae083199/ImproveEndurance_2x.png) Improve endurance](https://www.onepeloton.com/improve-endurance) [![Man lifting weights](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_123,y_61/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/2aGVFWDYsSqVOKWQPTKoVL/6de99853e2dd9c59d79f54ca9b04ca2e/Supportweightgoals_2x.png) Support weight goals](https://www.onepeloton.com/support-weight-goals) [![Woman on a Peloton Tread](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_142,y_32/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4r07w5Pxr8kuZpdrFuVi8W/dc0a7c26043f00355730b608a44ae957/Healthyaging_2x.png) Healthy aging](https://www.onepeloton.com/healthy-aging) [![Woman on a Peloton Bike](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_161,h_130,x_139,y_51/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/14H23yrzz9fS94C1kxIVr9/a1db5889ffedbd14c0accbeccc9b45a9/Buildaroutine_2x.png) Build a routine](https://www.onepeloton.com/build-a-routine) With the help of meditation experts, we dug up everything beginners need to know about [meditation](https://www.onepeloton.com/blog/how-to-meditate) before building their practice. Read on to learn more about the basics of meditation, find out how it can improve the quality of daily life, and receive [concrete tips](https://www.onepeloton.com/blog/meditation-tips) on how to meditate for the first time. ## What Is Meditation? Meditation is an ancient practice that’s centered on focusing your attention and quieting your mind. It’s become a popular method to help people from all walks of life think deeply, dial into their inner selves, tap into their emotions, and so much more. There’s no single “right way” to meditate, and if you’re new to it, you might not realize how many different [types of meditation](https://www.onepeloton.com/blog/types-of-meditation) exist. In fact, there are tons of misconceptions about the practice as a whole, and one of the most common ones is that you have to completely turn off your thoughts and [silence your mind](https://www.onepeloton.com/blog/clear-your-mind). “There is no way to be bad at meditation, and shutting down your brain should not be your intention,” says [Nika Gueci](https://search.asu.edu/profile/2483404), the executive director at the Center for Mindfulness, Compassion, and Resilience at Arizona State University. Instead, meditation is more about focusing your mind. That can mean tuning into your thoughts, recognizing them, and refocusing them on something simple, such as your breathing, a relaxing image in your mind, or even the way your body feels sitting in a chair. Meditation also brings more mindfulness into your life—in fact, it’s almost impossible to talk about meditation without mentioning mindfulness. “[Meditation and mindfulness](https://www.onepeloton.com/blog/mindfulness-vs-meditation) are interconnected, but they are two different concepts,” Gueci explains. “We have to talk about both to gain a full understanding.” Mindfulness is all about being in tune with your surroundings and body, and Gueci says it’s more of a lifestyle (think: savoring the tastes and smells of each bite of a meal rather than scarfing it down in front of a TV). Meditation, on the other hand, is a more formal, isolated practice that can help calm internal chatter and bring awareness to a present moment. “We set aside time in our day to sit in silence, do a guided meditation, or [concentrate on a mantra](https://www.onepeloton.com/blog/mantra-meditation),” Gueci explains. ### Related Articles [![A woman meditating in lotus position, sitting with her eyes closed on a yoga mat at home. Learn about the benefits of meditating before or after a workout in this article.](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_1275,y_399/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/3WBV01ggxn0bdJDZhihLuX/0d50b2fdf14c382f1e32575998db0fc8/meditate-before-or-after-workout-01.jpg) Meditation Should You Meditate Before or After a Workout? This Is What Experts Recommend](https://www.onepeloton.com/blog/meditate-before-or-after-workout) [![A woman jogging with headphones on outside. Jogging can be a form of mindful movement.](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_977,y_167/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/33DDVcg8G6FsbguiBF6WuH/00c57c5de4973bddcccdd82bab06a9c4/mindful-movement-01.jpg) Meditation Turn Any Exercise Into a Mindful Movement Practice with These 6 Tips](https://www.onepeloton.com/blog/mindful-movement) [![Man meditating on the ground](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_3272,y_1241/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/7n8WhUEHfedIgrMyVyZEI7/0717ff14e43a806c3113455a1344e418/Man_meditating.jpg) Meditation Why You Should Start Meditating—Even If It's Only for 1 Minute a Day](https://www.onepeloton.com/blog/health-benefits-meditation) [![Woman meditating outside ](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_1022,y_284/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4F0kGJKN5WASh8gQJwEP8e/91de0aa171ae9e18389d72aa757525e8/meditation.jpg) Meditation How to Meditate: A Complete Guide to This Deeply Beneficial Practice](https://www.onepeloton.com/blog/how-to-meditate) ## What Are the Benefits of Meditation? A regular meditation practice can introduce [short and long-term benefits](https://www.onepeloton.com/blog/health-benefits-meditation) to your physical body and mind (yes, even if you’re a beginner). For starters, many types of meditation can stop your mind from wandering, allowing you to dial into the present moment and notice how you’re feeling. “Meditation is a game changer, because it’s an opportunity for us to examine and participate in our relationship to ourselves,” says Peloton instructor [Aditi Shah](https://www.onepeloton.com/instructors/yoga/aditishah). “It allows us to look at the stories we tell ourselves, which shape who we are. Strength, power, compassion, generosity—all the qualities we want to bring into our lives—they start within, and meditation allows us to access that.” For many people, this type of introspection is challenging. “Meditation can bring to light parts of ourselves that are under the surface of our awareness, things we may rather keep hidden,” Gueci says. “Shining a light on these aspects can bring discomfort and unpleasant emotions.” Tempting as it may be to shy away from these feelings, it can be beneficial to face them. Think of meditation as an opportunity to lean into the things you want to work on without any judgment. With time, it can give you the power and confidence to change your thoughts and feelings, which can ultimately transform your daily life. Other potential benefits of a consistent meditation practice include: - Improved stress levels and overall wellbeing. A 2019 study published in the [Journal of Occupational Health Psychology](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525) found doing a 10- to 20-minute app-based guided meditation once each workday improved individuals’ psychological wellbeing and job-related stress. Meditation can also help combat [physical symptoms that often accompany stress](https://www.sciencedirect.com/science/article/pii/S2666497621000114) by reducing blood pressure, resting heart rate, and inflammation. - Reduced anxiety. Meditation can be an effective method to [manage and ease anxiety](https://www.onepeloton.com/blog/meditation-for-anxiety) by regulating your breathing, focusing your mind, and enhancing your self-awareness. - Better mood and emotional regulation. A regular meditation practice can [lower reactivity in your amygdala](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6671286), the part of your brain associated with emotional processing. “This means a consistent meditation practice can [structurally alter the brain](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312586) in ways that lead to a greater [regulation of emotions](https://my.clevelandclinic.org/health/articles/17906-meditation) and stress reduction, among other benefits,” Gueci explains. Recommended ![peloton-app-devices](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_180,h_180,x_130,y_135/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/4BpK6EBCOcnQW6P3XuHYGs/e86c1f6778370147552ae18ec85cd4aa/apps.png) # Peloton App Access thousands of classes with no equipment needed. [Learn more](https://www.onepeloton.com/app)[Try 30 days free](https://www.onepeloton.com/app-membership) ## Meditation Tips for Beginners Allowing thoughts to drift in and out of your mind is easier said than done, especially if you’re just beginning your practice. “Meditation is difficult because it’s going against the grain, asking us to be right here—not in the past, not in the future, but in the present,” Aditi says. However, the actual process of meditating can be super simple. You can do it anywhere, anytime, without any equipment. If you’re ready to begin your practice, these beginner-friendly tips will help make it a success. ### 1\. Meditate at the Same Time Every Day Meditating at the [same time every day](https://www.onepeloton.com/blog/best-time-to-meditate) can make your practice a core part of your daily routine. “Some people prefer the [morning](https://www.onepeloton.com/blog/benefits-of-morning-meditation), when they’re still in that transitional space between waking and sleep, while others prefer evening to help them relax before bed,” Gueci says. You may eventually meditate multiple times throughout the day (in between meetings, for example), but to start, pick a time that seamlessly fits into your daily schedule. Make it easier by pairing your meditation [with an existing habit](https://www.onepeloton.com/blog/habit-stacking), like brewing your morning coffee, Aditi suggests. ### 2\. Pick a Dedicated Space to Practice You can technically meditate anywhere, so feel free to try out different spaces until you find one that works for you and allows you to tap into your practice. Our advice? Look for an area that’s quiet, comfortable, and free from interruptions. And don’t worry too much about your [meditation position](https://www.onepeloton.com/blog/meditation-positions); there’s no one-size-fits-all approach—you can sit, [lie down](https://www.onepeloton.com/blog/how-to-meditate-in-bed), or even [walk](https://www.onepeloton.com/blog/how-to-practice-walking-meditation) during your practice. ### 3\. Set a Timer Using a timer eliminates the need to check any device, such as a phone or smartwatch, during your session. Set an alarm for your preferred amount of time (start small with two to five minutes), and select a calming notification sound that’s unique to your meditation practice, Gueci suggests. ### 4\. Try Guided Meditation Some beginners find guided meditations especially helpful. By following instructors’ prompts, they can focus solely on their practice and don’t have to worry about keeping track of time or wonder if they’re “doing it” right. The [Peloton App](https://www.onepeloton.com/app) offers a variety of guided meditations, ranging from five to 30 minutes. ### 5\. Don’t Stress About Your Breathing Deep [breathing](https://www.onepeloton.com/blog/yoga-breathing) calms your body and mind, but don’t overthink it or force any type of breath that doesn’t feel natural to you while meditating. “Breathe deeply in whatever way works best for you,” Gueci says. “We emphasize the breath in meditation because it serves as an anchor for your attention. When your mind is racing, you can always come back to your breath as a point of focus.” ### 6\. Give Yourself Grace The goal is to practice meditation, not to perfect it, Gueci says. “Keep an open mind, and don’t expect anything in particular. We can read about meditation all day but cannot reap the rewards unless we practice.” ![Aditi Shah sitting cross-legged on floor ](https://res.cloudinary.com/peloton-cycle/image/fetch/f_auto,c_limit,w_3840,q_90/https://images.ctfassets.net/6ilvqec50fal/7vkte3M0JtgAg6eUy7ikvd/40bd5085682a3c46c0bc105ce33fb423/Aditi_Shah.png) ## Meditation Techniques for Beginners There are many [different meditation techniques](https://www.onepeloton.com/blog/types-of-meditation) to try, but at the end of the day, the best option is the one you’ll do consistently, Gueci says. Anything you try is going to involve breathing deeply and intentionally. Beyond that, they each offer something unique. Here are three examples that are suitable for beginners: ### 1\. Patterned Breathing Focusing on your breath while meditating can help you get into the right mindset, and patterned breathing, specifically, involves inhaling and exhaling in a specific rhythm. One of Gueci’s favorites is a technique called [box breathing](https://www.onepeloton.com/blog/box-breathing-technique), in which you take a deep breath in, hold it, exhale, and hold again, all for the same duration (often four seconds). You can also simply breathe deeply while counting to a certain number (10 seconds in, 10 seconds out). The key is to focus on the flow of your breath. If other thoughts pop into your brain, recognize them and then let them pass. ### 2\. Visualization [This meditation technique](https://www.onepeloton.com/blog/visualization-meditation) involves transporting your mind to a place or setting that’s relaxing to you. (For example, you might picture yourself lying on a beach and listening to the waves.) Visualization exercises are often done in guided meditation settings, as an instructor can cue you through them. ### 3\. Mantra Meditation A [mantra](https://www.onepeloton.com/blog/workout-mantras) is a word or phrase that you repeat to yourself over and over again, like “I am worthy” or “I can do hard things.” [Using a mantra while meditating](https://www.onepeloton.com/blog/mantra-meditation) can help streamline your thoughts and keep your mind from wandering as you breathe. ## How Do I Know If I’m Meditating Correctly? “There really is no right or wrong way to meditate,” Gueci says. The experience is extremely personal, so there aren’t any set metrics to measure success. Instead, keep this guidance in mind: - It’s normal for your mind to wander. If it does, that doesn’t mean you’re doing anything wrong. “We all have busy minds,” Aditi says. “Our minds have thoughts—that’s what they do—it’s just a part of being human.” - Notice thoughts without judgment. If you find yourself thinking about what’s for dinner or a meeting you have later in the day, acknowledge the thought and then return to the voice used in the guided meditation, your breathing, or a mantra. - Return to your breath. “The breath is so important in meditation because it serves as an anchor for our attention,” Gueci says. “We can always return to our breath—it is free and accessible wherever we are, for as long as we are alive.” - Meditation is a practice. Your first meditation won’t be perfect, and you shouldn’t expect it to be. “The practice is about showing up consistently, and it’s worth acknowledging that you are showing up and building that,” Aditi says. ## How Long Should You Meditate? There’s no such thing as “too little” when it comes to meditation, Gueci says. [Any time you spend doing it](https://www.onepeloton.com/blog/how-long-should-you-meditate) is better than nothing. Her advice for beginners: Commit to meditating every day for one full week. Start with just two minutes and gradually increase the time each day until you get to 10 minutes. “You wouldn’t go from the couch to a [5K](https://www.onepeloton.com/blog/how-to-train-for-a-5k) in a week,” Gueci says. “You’d build up slowly so that you [don’t get burned out](https://www.onepeloton.com/blog/exercise-burnout) and give up.” The same strategy goes for meditation. The most important thing is to pick an amount of time you know you can commit to consistently, even if it’s brief. ## How Beginners Can Get Started with Meditation As mentioned earlier, you can meditate on your own, but it never hurts to have guided meditations at the ready. Browse the Peloton App for a wide array of offerings, including Aditi’s [3-Week Intro to Meditation](https://members.onepeloton.com/programs/dfc960c1-5f66-4051-b739-37c784a4035e) course. ### Try Peloton Meditation [See all classes](https://www.onepeloton.com/classes) [![5 min Morning Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/e99ac2db595dfb6102b21c67ad3bcdd6f979d38d/img_1701900992_345f92bed63d4c9399020f9b70b62e35.png) 5 min Morning Meditation Aditi Shah · Meditation](https://www.onepeloton.com/classes/meditation/5-min-morning-meditation-aditi-shah-1701897700?classId=32c7bfb793dc499886c89d0245de0105) [![5 min Calming Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/3e43a54cd09b9751ba9a569fa28bd322cb2ea12f/img_1707941953_911b1000fc444aa489a12f426994fdff.jpg) 5 min Calming Meditation Aditi Shah · Meditation](https://www.onepeloton.com/classes/meditation/5-min-calming-meditation-aditi-shah-1708012800?classId=0003973e1a9b431ebdf62a1464cbcf94) [![5 min Breathing Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/0eb96d20ecbd6615ab63e49b391a992b3b314e78/img_1705504890_2b7fe568895d486d8b438940ccb17ece.jpg) 5 min Breathing Meditation Aditi Shah · Meditation](https://www.onepeloton.com/classes/meditation/5-min-breathing-meditation-aditi-shah-1706630400?classId=084118ca689a4549a7fc6c9dd787b563) [![5 min Energizing Meditation](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_114,h_64,x_0,y_0/f_auto/q_auto/https:/s3.amazonaws.com/peloton-ride-images/44e6f82066585a9e12a80f8559ef8f7abc7782ec/img_1704734004_81217fce887441f1b03a43b433616f47.jpg) 5 min Energizing Meditation Aditi Shah · Meditation](https://www.onepeloton.com/classes/meditation/5-min-energizing-meditation-aditi-shah-1701878400?classId=c3d8953491184676811442833da56c89) This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately. Share: ![Aditi Shah Author Headshot](https://res.cloudinary.com/peloton-cycle/image/fetch/c_fill,dpr_1.0,w_240,h_240,x_565,y_232/f_auto/q_auto/https://images.ctfassets.net/6ilvqec50fal/6TgMCL8NIQcAadoGEecFxC/2956e700c2b4ae5e27d41f1a806313e9/Aditi_Shah.jpg) Featured Peloton Instructor #### Aditi Shah Aditi has been named one of NYC’s best instructors, led events like a live 2,000+ person class in Time Square, and helped launch Peloton Yoga and Meditation in 2018. Follow: ## Strengthen your mind-body connection Enter your email to get articles, expert-backed tips, and updates from Peloton sent to your inbox. By providing your email address, you agree to receive marketing communications from Peloton. 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Readable Markdown	At first, meditation may seem very accessible to beginners. Like many physical and mental practices, it requires patience, commitment, and hard work. Even so, it’s completely possible to form a sustainable meditation routine that works for you. The biggest hurdle standing in the way? Starting. Discover more ways to reach your goals with Peloton With the help of meditation experts, we dug up everything beginners need to know about [meditation](https://www.onepeloton.com/blog/how-to-meditate) before building their practice. Read on to learn more about the basics of meditation, find out how it can improve the quality of daily life, and receive [concrete tips](https://www.onepeloton.com/blog/meditation-tips) on how to meditate for the first time. What Is Meditation? Meditation is an ancient practice that’s centered on focusing your attention and quieting your mind. It’s become a popular method to help people from all walks of life think deeply, dial into their inner selves, tap into their emotions, and so much more. There’s no single “right way” to meditate, and if you’re new to it, you might not realize how many different [types of meditation](https://www.onepeloton.com/blog/types-of-meditation) exist. In fact, there are tons of misconceptions about the practice as a whole, and one of the most common ones is that you have to completely turn off your thoughts and [silence your mind](https://www.onepeloton.com/blog/clear-your-mind). “There is no way to be bad at meditation, and shutting down your brain should not be your intention,” says [Nika Gueci](https://search.asu.edu/profile/2483404), the executive director at the Center for Mindfulness, Compassion, and Resilience at Arizona State University. Instead, meditation is more about focusing your mind. That can mean tuning into your thoughts, recognizing them, and refocusing them on something simple, such as your breathing, a relaxing image in your mind, or even the way your body feels sitting in a chair. Meditation also brings more mindfulness into your life—in fact, it’s almost impossible to talk about meditation without mentioning mindfulness. “[Meditation and mindfulness](https://www.onepeloton.com/blog/mindfulness-vs-meditation) are interconnected, but they are two different concepts,” Gueci explains. “We have to talk about both to gain a full understanding.” Mindfulness is all about being in tune with your surroundings and body, and Gueci says it’s more of a lifestyle (think: savoring the tastes and smells of each bite of a meal rather than scarfing it down in front of a TV). Meditation, on the other hand, is a more formal, isolated practice that can help calm internal chatter and bring awareness to a present moment. “We set aside time in our day to sit in silence, do a guided meditation, or [concentrate on a mantra](https://www.onepeloton.com/blog/mantra-meditation),” Gueci explains. What Are the Benefits of Meditation? A regular meditation practice can introduce [short and long-term benefits](https://www.onepeloton.com/blog/health-benefits-meditation) to your physical body and mind (yes, even if you’re a beginner). For starters, many types of meditation can stop your mind from wandering, allowing you to dial into the present moment and notice how you’re feeling. “Meditation is a game changer, because it’s an opportunity for us to examine and participate in our relationship to ourselves,” says Peloton instructor [Aditi Shah](https://www.onepeloton.com/instructors/yoga/aditishah). “It allows us to look at the stories we tell ourselves, which shape who we are. Strength, power, compassion, generosity—all the qualities we want to bring into our lives—they start within, and meditation allows us to access that.” For many people, this type of introspection is challenging. “Meditation can bring to light parts of ourselves that are under the surface of our awareness, things we may rather keep hidden,” Gueci says. “Shining a light on these aspects can bring discomfort and unpleasant emotions.” Tempting as it may be to shy away from these feelings, it can be beneficial to face them. Think of meditation as an opportunity to lean into the things you want to work on without any judgment. With time, it can give you the power and confidence to change your thoughts and feelings, which can ultimately transform your daily life. Other potential benefits of a consistent meditation practice include: - Improved stress levels and overall wellbeing. A 2019 study published in the [Journal of Occupational Health Psychology](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525) found doing a 10- to 20-minute app-based guided meditation once each workday improved individuals’ psychological wellbeing and job-related stress. Meditation can also help combat [physical symptoms that often accompany stress](https://www.sciencedirect.com/science/article/pii/S2666497621000114) by reducing blood pressure, resting heart rate, and inflammation. - Reduced anxiety. Meditation can be an effective method to [manage and ease anxiety](https://www.onepeloton.com/blog/meditation-for-anxiety) by regulating your breathing, focusing your mind, and enhancing your self-awareness. - Better mood and emotional regulation. A regular meditation practice can [lower reactivity in your amygdala](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6671286), the part of your brain associated with emotional processing. “This means a consistent meditation practice can [structurally alter the brain](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312586) in ways that lead to a greater [regulation of emotions](https://my.clevelandclinic.org/health/articles/17906-meditation) and stress reduction, among other benefits,” Gueci explains. Recommended ## Peloton App Access thousands of classes with no equipment needed. Meditation Tips for Beginners Allowing thoughts to drift in and out of your mind is easier said than done, especially if you’re just beginning your practice. “Meditation is difficult because it’s going against the grain, asking us to be right here—not in the past, not in the future, but in the present,” Aditi says. However, the actual process of meditating can be super simple. You can do it anywhere, anytime, without any equipment. If you’re ready to begin your practice, these beginner-friendly tips will help make it a success. 1\. Meditate at the Same Time Every Day Meditating at the [same time every day](https://www.onepeloton.com/blog/best-time-to-meditate) can make your practice a core part of your daily routine. “Some people prefer the [morning](https://www.onepeloton.com/blog/benefits-of-morning-meditation), when they’re still in that transitional space between waking and sleep, while others prefer evening to help them relax before bed,” Gueci says. You may eventually meditate multiple times throughout the day (in between meetings, for example), but to start, pick a time that seamlessly fits into your daily schedule. Make it easier by pairing your meditation [with an existing habit](https://www.onepeloton.com/blog/habit-stacking), like brewing your morning coffee, Aditi suggests. 2\. Pick a Dedicated Space to Practice You can technically meditate anywhere, so feel free to try out different spaces until you find one that works for you and allows you to tap into your practice. Our advice? Look for an area that’s quiet, comfortable, and free from interruptions. And don’t worry too much about your [meditation position](https://www.onepeloton.com/blog/meditation-positions); there’s no one-size-fits-all approach—you can sit, [lie down](https://www.onepeloton.com/blog/how-to-meditate-in-bed), or even [walk](https://www.onepeloton.com/blog/how-to-practice-walking-meditation) during your practice. 3\. Set a Timer Using a timer eliminates the need to check any device, such as a phone or smartwatch, during your session. Set an alarm for your preferred amount of time (start small with two to five minutes), and select a calming notification sound that’s unique to your meditation practice, Gueci suggests. 4\. Try Guided Meditation Some beginners find guided meditations especially helpful. By following instructors’ prompts, they can focus solely on their practice and don’t have to worry about keeping track of time or wonder if they’re “doing it” right. The [Peloton App](https://www.onepeloton.com/app) offers a variety of guided meditations, ranging from five to 30 minutes. 5\. Don’t Stress About Your Breathing Deep [breathing](https://www.onepeloton.com/blog/yoga-breathing) calms your body and mind, but don’t overthink it or force any type of breath that doesn’t feel natural to you while meditating. “Breathe deeply in whatever way works best for you,” Gueci says. “We emphasize the breath in meditation because it serves as an anchor for your attention. When your mind is racing, you can always come back to your breath as a point of focus.” 6\. Give Yourself Grace The goal is to practice meditation, not to perfect it, Gueci says. “Keep an open mind, and don’t expect anything in particular. We can read about meditation all day but cannot reap the rewards unless we practice.” ![Aditi Shah sitting cross-legged on floor ](https://res.cloudinary.com/peloton-cycle/image/fetch/f_auto,c_limit,w_3840,q_90/https://images.ctfassets.net/6ilvqec50fal/7vkte3M0JtgAg6eUy7ikvd/40bd5085682a3c46c0bc105ce33fb423/Aditi_Shah.png) Meditation Techniques for Beginners There are many [different meditation techniques](https://www.onepeloton.com/blog/types-of-meditation) to try, but at the end of the day, the best option is the one you’ll do consistently, Gueci says. Anything you try is going to involve breathing deeply and intentionally. Beyond that, they each offer something unique. Here are three examples that are suitable for beginners: 1\. Patterned Breathing Focusing on your breath while meditating can help you get into the right mindset, and patterned breathing, specifically, involves inhaling and exhaling in a specific rhythm. One of Gueci’s favorites is a technique called [box breathing](https://www.onepeloton.com/blog/box-breathing-technique), in which you take a deep breath in, hold it, exhale, and hold again, all for the same duration (often four seconds). You can also simply breathe deeply while counting to a certain number (10 seconds in, 10 seconds out). The key is to focus on the flow of your breath. If other thoughts pop into your brain, recognize them and then let them pass. 2\. Visualization [This meditation technique](https://www.onepeloton.com/blog/visualization-meditation) involves transporting your mind to a place or setting that’s relaxing to you. (For example, you might picture yourself lying on a beach and listening to the waves.) Visualization exercises are often done in guided meditation settings, as an instructor can cue you through them. 3\. Mantra Meditation A [mantra](https://www.onepeloton.com/blog/workout-mantras) is a word or phrase that you repeat to yourself over and over again, like “I am worthy” or “I can do hard things.” [Using a mantra while meditating](https://www.onepeloton.com/blog/mantra-meditation) can help streamline your thoughts and keep your mind from wandering as you breathe. How Do I Know If I’m Meditating Correctly? “There really is no right or wrong way to meditate,” Gueci says. The experience is extremely personal, so there aren’t any set metrics to measure success. Instead, keep this guidance in mind: - It’s normal for your mind to wander. If it does, that doesn’t mean you’re doing anything wrong. “We all have busy minds,” Aditi says. “Our minds have thoughts—that’s what they do—it’s just a part of being human.” - Notice thoughts without judgment. If you find yourself thinking about what’s for dinner or a meeting you have later in the day, acknowledge the thought and then return to the voice used in the guided meditation, your breathing, or a mantra. - Return to your breath. “The breath is so important in meditation because it serves as an anchor for our attention,” Gueci says. “We can always return to our breath—it is free and accessible wherever we are, for as long as we are alive.” - Meditation is a practice. Your first meditation won’t be perfect, and you shouldn’t expect it to be. “The practice is about showing up consistently, and it’s worth acknowledging that you are showing up and building that,” Aditi says. How Long Should You Meditate? There’s no such thing as “too little” when it comes to meditation, Gueci says. [Any time you spend doing it](https://www.onepeloton.com/blog/how-long-should-you-meditate) is better than nothing. Her advice for beginners: Commit to meditating every day for one full week. Start with just two minutes and gradually increase the time each day until you get to 10 minutes. “You wouldn’t go from the couch to a [5K](https://www.onepeloton.com/blog/how-to-train-for-a-5k) in a week,” Gueci says. “You’d build up slowly so that you [don’t get burned out](https://www.onepeloton.com/blog/exercise-burnout) and give up.” The same strategy goes for meditation. The most important thing is to pick an amount of time you know you can commit to consistently, even if it’s brief. How Beginners Can Get Started with Meditation As mentioned earlier, you can meditate on your own, but it never hurts to have guided meditations at the ready. Browse the Peloton App for a wide array of offerings, including Aditi’s [3-Week Intro to Meditation](https://members.onepeloton.com/programs/dfc960c1-5f66-4051-b739-37c784a4035e) course. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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