🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 157 (from laksa183)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa157.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, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696","crawl_time":1777172361,"first_indexed_time":1517879358,"http_code":200,"src_unparsed":"com,verywellmind!www,\/different-meditation-techniques-for-relaxation-3144696 s443","src_root_hash":"10064058272378209957","history_drop_reason":null,"meta_title":"5 Meditation Techniques for Beginners","meta_descriptions":["Meditation can be a great tool for mental health. Learning some basic meditation techniques can help you to reap the benefits of stress relief and personal growth."],"attrs_boilerpipe_text":"Learning some basic meditation techniques is a great place to start if you've ever wanted to try meditation but weren't sure where to begin. Meditation is widely recommended as a health-boosting practice—and for good reason. It provides many positive benefits, from\nreducing symptoms of stress\nto relieving physical complaints like headaches and even enhancing immunity to illness.\n1\nBetween the health benefits and the fact that it's free and requires as few as\nfive minutes\n, it's easy to see why meditation has become a popular complement to conventional medicine.\nAt a Glance\nWhile it might seem a little intimidating if you are a beginner, meditation techniques can be a quick and easy way to incorporate health-promoting practices into your day. Setting aside five to 10 minutes daily is a great place to start. Here are five meditation techniques that are great for beginners (and experienced meditators, too!):\nBasic meditation\nFocused meditation\nActivity-oriented meditation\nMindfulness meditation\nSpiritual meditation\nConsider trying a few\ntypes of meditation\nto decide which one is right for you.\nBasic Meditation Techniques\nThough it can be practiced in different ways, a few common threads run through virtually all meditation techniques:\nFocused Mind\nIt is a common misconception that meditation causes the mind to become 'quiet' or 'clear.' In reality, your mind is always thinking.\nAlthough your thoughts might not be as rapid, it is perfectly normal for your mind to be active when meditating. The key is to acknowledge this compassionately while bringing the focus back to the breath whenever possible.\nThe goal of meditation is to compassionately acknowledge your thoughts while gently guiding your mind back to your breath.\n2\nBeing In the Now\nRather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the here and now consists in experiencing each moment, letting it go, and then experiencing the next.\nFocusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or\nruminating on the past\n.\n3\nAltered State of Consciousness\nWith time, maintaining a quiet mind and focusing on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state either.\n4\nMeditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.\n1\n2 Main Types of Meditation Techniques\nResearchers generally classify meditation techniques into two different categories: concentrative and non-concentrative.\nConcentrative techniques\ninvolve focusing on a particular object that's generally outside of oneself, such as a candle's flame, the sound of an instrument, or a mantra.\nNon-concentrative meditation\n, on the other hand, can include a broader focus, such as the sounds in your environment, internal body states, and even your own breathing.\nNote that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative.\n5 Meditation Techniques You Can Try\nThere are many\ndifferent ways to meditate\n. The following categories of meditation techniques provide a starting point to understand the practices and differences among some of the main options. This is not an exhaustive list.\nBasic Meditation\nBasic meditation involves sitting comfortably and focusing on your breath. If your mind wanders or you become distracted, gently bring your attention back to your breathing.\nFocused Meditation\nFocused meditation involves intentionally concentrating on something without actively thinking about it. You can focus on a visual object, like a statue; an auditory sound, like a metronome or ocean waves; a constant element, such as your breathing; or a simple concept, like \"unconditional compassion.\"\nSome people find it easier to do this than to focus on nothing, but the idea is the same—staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.\nActivity-Oriented Meditation\nActivity-oriented meditation combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity where you can get \"in the zone\" and experience \"\nflow\n.\" Again, this quiets the mind and allows your brain to shift.\nMindfulness Meditation\nMindfulness\nmeditation encourages observing thoughts as they pass through your mind without engaging with or judging them. The intention is to be aware of each thought as it arises.\nWhile the concept is simple, it can be more difficult than it sounds. Focusing on sensations you feel in your body is one way to stay \"in the now.\" Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another.\nSpiritual Meditation\nThough meditation isn't specific to any one religion, it can be\na spiritual practice\n. You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice\nkundalini meditation\nfor mind and body connection.\nPress Play for Advice On Clearing Your Mind\nHosted by therapist Amy Morin, LCSW, this episode of\nThe Verywell Mind Podcast\nshares how to clear your mind when your thoughts keep racing. Click below to listen now.\nFollow Now\n:\nApple Podcasts\n\/\nSpotify\n\/\nGoogle Podcasts\nBenefits of Using Meditation Techniques\nMeditation has been shown to have a wide variety of mental and physical health benefits. Using meditation techniques regularly may help:\n5\nBoost mood\nImprove sleep\nLower stress\nDecrease blood pressure\nImprove\nempathy\nReduce symptoms of anxiety and depression\nThe most effective meditation technique is the one that you can stick with for the long term, but researchers have found a few specific\ntypes of meditation\nmay be particularly helpful. For example,\nmindfulness meditation\nhas been shown to be useful for anxiety disorders and depression.\n6\nHow to Get Started\nIf you are ready to begin trying out some meditation techniques, here are some helpful tips to get started. \nSet Aside a Time\nChoose when you want to meditate each day. You might set aside a little time first thing in the morning, but lunchtime, after work, or in the evening also works.\nFind a Space\nChoose a relaxing space where you're free of distractions. Your bedroom is a great option, but you can truly meditate anywhere. That includes in your living room or office. (If you need to tune out distractions, a pair of headphones and some soothing meditation music can help).\nGet Comfortable\nYou can sit cross-legged on the floor if want, but the key is to find a position that's comfortable for you. If sitting on the floor isn't comfortable or possible, sit in a chair where you can sit up straight with both feet resting on the floor. Place your hands where they feel confortable, such as on your lap, on your knees, or at your sides.\nFocus on Your Breath\nClose your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to focus on your breathing.\nTakeaway\nWhichever method you choose, keep in mind that consistent practice—even just quieting the mind for five minutes a day—is more valuable than sessions that are longer but infrequent. In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to.\n1","attrs_markdown":"[Skip to content](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696#skip-to-content)\n\nMenu\n\n- [Conditions A-Z](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n  - [Addiction](https:\/\/www.verywellmind.com\/addiction-overview-4581803)\n  - [Depression](https:\/\/www.verywellmind.com\/depression-4157261)\n  - [ADHD](https:\/\/www.verywellmind.com\/adhd-overview-4581801)\n  - [Anxiety](https:\/\/www.verywellmind.com\/anxiety-7508391)\n  - [Bipolar Disorder](https:\/\/www.verywellmind.com\/bipolar-disorder-4157274)\n  - [PTSD](https:\/\/www.verywellmind.com\/ptsd-4157229)\n  - [View All](https:\/\/www.verywellmind.com\/conditions-a-z-4797402)\n- [Therapy](https:\/\/www.verywellmind.com\/therapy-4581775)\n  - [Therapy Center](https:\/\/www.verywellmind.com\/therapy-7092217)\n  - [When To See a Therapist](https:\/\/www.verywellmind.com\/how-to-know-when-it-s-time-to-see-a-therapist-5077040)\n  - 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[Types of Therapy](https:\/\/www.verywellmind.com\/how-to-choose-the-best-type-of-therapy-for-you-6500320)\n  - [Best Online Therapy](https:\/\/www.verywellmind.com\/best-online-therapy-4691206)\n  - [Best Couples Therapy](https:\/\/www.verywellmind.com\/best-online-marriage-counseling-4691952)\n  - [View All](https:\/\/www.verywellmind.com\/therapy-4581775)\n- [Living Well](https:\/\/www.verywellmind.com\/living-well-7510832)\n  - [Managing Stress](https:\/\/www.verywellmind.com\/stress-management-overview-4581770)\n  - [Meditation](https:\/\/www.verywellmind.com\/meditation-and-mindfulness-4581783)\n  - [Sleep and Dreaming](https:\/\/www.verywellmind.com\/sleep-and-dreaming-4157166)\n  - [Understanding Emotions](https:\/\/www.verywellmind.com\/emotions-4157165)\n  - [Self-Improvement](https:\/\/www.verywellmind.com\/self-improvement-4157212)\n  - [View All](https:\/\/www.verywellmind.com\/living-well-7510832)\n- [Relationships](https:\/\/www.verywellmind.com\/relationships-4157190)\n  - [Healthy Relationships](https:\/\/www.verywellmind.com\/strengthening-relationships-4162997)\n  - [Dating](https:\/\/www.verywellmind.com\/dating-tips-and-strategies-7511571)\n  - [Intimacy](https:\/\/www.verywellmind.com\/sex-and-relationships-7511610)\n  - [View All](https:\/\/www.verywellmind.com\/relationships-4157190)\n- [Psychology](https:\/\/www.verywellmind.com\/psychology-4157187)\n  - [Theories](https:\/\/www.verywellmind.com\/theories-of-psychology-4157184)\n  - [Student Resources](https:\/\/www.verywellmind.com\/student-resources-overview-4581768)\n  - [Personality Types](https:\/\/www.verywellmind.com\/the-myers-briggs-type-indicator-2795583)\n  - [View All](https:\/\/www.verywellmind.com\/psychology-4157187)\n- [Trending](https:\/\/www.verywellmind.com\/news-latest-research-and-trending-topics-4846421)\n  - [Quizzes](https:\/\/www.verywellmind.com\/quizzes-8609222)\n  - [Guided Meditations](https:\/\/www.verywellmind.com\/guided-meditations-8609227)\n  - [Verywell Mind Insights](https:\/\/www.verywellmind.com\/mental-health-data-insights-5185693)\n  - [2024 Verywell Mind 25](https:\/\/www.verywellmind.com\/the-verywell-mind-25-2024-7484480)\n  - [Mental Health in the Classroom](https:\/\/www.verywellmind.com\/mental-health-in-the-classroom-survey-7569880)\n  - [View All](https:\/\/www.verywellmind.com\/news-latest-research-and-trending-topics-4846421)\n\n[More in Mindfulness and Meditation](https:\/\/www.verywellmind.com\/meditation-and-mindfulness-4581783)\n\n- [Guided Meditations](https:\/\/www.verywellmind.com\/guided-meditations-8609227)\n\n- [About Us](https:\/\/www.verywellmind.com\/about-us-5184564)\n- [Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n- [Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n- [Crisis Support](https:\/\/www.verywellmind.com\/crisis-support-6666353)\n\nVerywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\n# 5 Meditation Techniques to Get You Started\nThe benefits extend beyond a calmer state of mind\n\nBy\n\n[Elizabeth Scott, PhD](https:\/\/www.verywellmind.com\/elizabeth-scott-m-s-3144382)\n\n![Elizabeth Scott, MS]()\n\n![Elizabeth Scott, MS](https:\/\/www.verywellmind.com\/thmb\/Sv95BXFbiCSvEF9UsoKVKtPzCQc=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Elizabeth-Scott-MS-660-695e2294b1844efda01d7a29da7b64c7.jpg)\n\n[Elizabeth Scott, PhD](https:\/\/www.verywellmind.com\/elizabeth-scott-m-s-3144382)\n\nElizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.\n\nLearn about our  [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n\nUpdated on February 26, 2026\n\nReviewed\n\nVerywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https:\/\/www.verywellmind.com\/review-board-4796494).\n\nby\n\n[Sara Clark](https:\/\/www.verywellmind.com\/sara-clark-4781674)\n\n![Sara Clark]()\n\n![Sara Clark](https:\/\/www.verywellmind.com\/thmb\/nFtIAnH0_4q_2yFq-zIDQrjadIE=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Sara-Clark-1000-ec845b3e32314f9782370ec43ea68e82.jpg)\n\nReviewed by [Sara Clark](https:\/\/www.verywellmind.com\/sara-clark-4781674)\n\nSara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer.\n\nLearn about our  [Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n\n![Beautiful young Asian woman meditating in the nature with her eyes closed, setting herself free and feeling relieved. Enjoying fresh air and breathing in the calmness with head up. Freedom in nature. Connecting with nature. Health and wellness concept](https:\/\/www.verywellmind.com\/thmb\/waRCziVXnpeGcdA_a03pdCLnhok=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-2169917630-b53fb08b8e7c46eaafa88fc7d52e9788.jpg)\n\n![Beautiful young Asian woman meditating in the nature with her eyes closed, setting herself free and feeling relieved. Enjoying fresh air and breathing in the calmness with head up. Freedom in nature. Connecting with nature. Health and wellness concept](https:\/\/www.verywellmind.com\/thmb\/waRCziVXnpeGcdA_a03pdCLnhok=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-2169917630-b53fb08b8e7c46eaafa88fc7d52e9788.jpg)\n\nd3sign \/ Getty Images\n\nTable of Contents\n\nView All\n\nTable of Contents\n\n- [Basic Meditation Techniques](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696#toc-basic-meditation-techniques)\n- [Types](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696#toc-2-main-types-of-meditation-techniques)\n- [5 Meditation Techniques You Can Try](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696#toc-5-meditation-techniques-you-can-try)\n- [Benefits](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696#toc-benefits-of-using-meditation-techniques)\n- [How to Get Started](https:\/\/www.verywellmind.com\/different-meditation-techniques-for-relaxation-3144696#toc-how-to-get-started)\n\nClose\n\nLearning some basic meditation techniques is a great place to start if you've ever wanted to try meditation but weren't sure where to begin. Meditation is widely recommended as a health-boosting practice—and for good reason. It provides many positive benefits, from [reducing symptoms of stress](https:\/\/www.verywellmind.com\/stress-management-4157211) to relieving physical complaints like headaches and even enhancing immunity to illness.1\n\nBetween the health benefits and the fact that it's free and requires as few as [five minutes](https:\/\/www.verywellmind.com\/5-minute-video-meditation-starting-fresh-8424381), it's easy to see why meditation has become a popular complement to conventional medicine.\n\n### At a Glance\nWhile it might seem a little intimidating if you are a beginner, meditation techniques can be a quick and easy way to incorporate health-promoting practices into your day. Setting aside five to 10 minutes daily is a great place to start. Here are five meditation techniques that are great for beginners (and experienced meditators, too!):\n\n- Basic meditation\n- Focused meditation\n- Activity-oriented meditation\n- Mindfulness meditation\n- Spiritual meditation\n\nConsider trying a few [types of meditation](https:\/\/www.verywellmind.com\/types-of-meditation-to-find-your-calm-8553523) to decide which one is right for you.\n## Basic Meditation Techniques\nThough it can be practiced in different ways, a few common threads run through virtually all meditation techniques:\n\n### Focused Mind\nIt is a common misconception that meditation causes the mind to become 'quiet' or 'clear.' In reality, your mind is always thinking.\n\nAlthough your thoughts might not be as rapid, it is perfectly normal for your mind to be active when meditating. The key is to acknowledge this compassionately while bringing the focus back to the breath whenever possible.\n\nThe goal of meditation is to compassionately acknowledge your thoughts while gently guiding your mind back to your breath.2\n\n### Being In the Now\nRather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the here and now consists in experiencing each moment, letting it go, and then experiencing the next.\n\nFocusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or [ruminating on the past](https:\/\/www.verywellmind.com\/rumination-why-do-people-obsess-over-things-3144571).3\n\n### Altered State of Consciousness\nWith time, maintaining a quiet mind and focusing on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state either.4\n\nMeditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.1\n\n[Overview of Meditation](https:\/\/www.verywellmind.com\/meditation-4157199)\n\n## 2 Main Types of Meditation Techniques\nResearchers generally classify meditation techniques into two different categories: concentrative and non-concentrative.\n\n- **Concentrative techniques** involve focusing on a particular object that's generally outside of oneself, such as a candle's flame, the sound of an instrument, or a mantra.\n- **Non-concentrative meditation**, on the other hand, can include a broader focus, such as the sounds in your environment, internal body states, and even your own breathing.\n\nNote that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative.\n\n## 5 Meditation Techniques You Can Try\nThere are many [different ways to meditate](https:\/\/www.verywellmind.com\/best-meditation-apps-4767322). The following categories of meditation techniques provide a starting point to understand the practices and differences among some of the main options. This is not an exhaustive list.\n\n### Basic Meditation\nBasic meditation involves sitting comfortably and focusing on your breath. If your mind wanders or you become distracted, gently bring your attention back to your breathing.\n\n[4 Steps to Start a Basic Meditation Practice](https:\/\/www.verywellmind.com\/meditation-4157199)\n\n### Focused Meditation\nFocused meditation involves intentionally concentrating on something without actively thinking about it. You can focus on a visual object, like a statue; an auditory sound, like a metronome or ocean waves; a constant element, such as your breathing; or a simple concept, like \"unconditional compassion.\"\n\nSome people find it easier to do this than to focus on nothing, but the idea is the same—staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.\n\n### Activity-Oriented Meditation\nActivity-oriented meditation combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity where you can get \"in the zone\" and experience \"[flow](https:\/\/www.verywellmind.com\/what-is-flow-2794768).\" Again, this quiets the mind and allows your brain to shift.\n\n[Walking Meditation for Stress Relief](https:\/\/www.verywellmind.com\/how-to-reduce-stress-with-breathing-exercises-3144508)\n\n### Mindfulness Meditation\n[Mindfulness](https:\/\/www.verywellmind.com\/mindfulness-the-health-and-stress-relief-benefits-3145189) meditation encourages observing thoughts as they pass through your mind without engaging with or judging them. The intention is to be aware of each thought as it arises.\n\nWhile the concept is simple, it can be more difficult than it sounds. Focusing on sensations you feel in your body is one way to stay \"in the now.\" Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another.\n\n[The Health Benefits of Mindfulness](https:\/\/www.verywellmind.com\/mindfulness-the-health-and-stress-relief-benefits-3145189)\n\n### Spiritual Meditation\nThough meditation isn't specific to any one religion, it can be [a spiritual practice](https:\/\/www.verywellmind.com\/buddhist-meditation-8619603). You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice [kundalini meditation](https:\/\/www.verywellmind.com\/what-is-kundalini-meditation-4688618) for mind and body connection.\n\n### Press Play for Advice On Clearing Your Mind\nHosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https:\/\/www.verywellmind.com\/the-verywell-mind-podcast-5113058) shares how to clear your mind when your thoughts keep racing. Click below to listen now.\n\n**Follow Now** : [Apple Podcasts](https:\/\/podcasts.apple.com\/us\/podcast\/the-verywell-mind-podcast-with-amy-morin\/id1529983509) \/ [Spotify](https:\/\/open.spotify.com\/show\/2WGnJfJon5RKU9bXBUSWHU) \/ [Google Podcasts](https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw)\n\n## Benefits of Using Meditation Techniques\nMeditation has been shown to have a wide variety of mental and physical health benefits. Using meditation techniques regularly may help:5\n\n- Boost mood\n- Improve sleep\n- Lower stress\n- Decrease blood pressure\n- Improve [empathy](https:\/\/www.verywellmind.com\/what-is-empathy-2795562)\n- Reduce symptoms of anxiety and depression\n\nThe most effective meditation technique is the one that you can stick with for the long term, but researchers have found a few specific [types of meditation](https:\/\/www.verywellmind.com\/meditation-personality-8667853) may be particularly helpful. For example, [mindfulness meditation](https:\/\/www.verywellmind.com\/mindfulness-meditation-88369) has been shown to be useful for anxiety disorders and depression.6\n\n## How to Get Started\nIf you are ready to begin trying out some meditation techniques, here are some helpful tips to get started.\n\n### Set Aside a Time\nChoose when you want to meditate each day. You might set aside a little time first thing in the morning, but lunchtime, after work, or in the evening also works.\n\n### Find a Space\nChoose a relaxing space where you're free of distractions. Your bedroom is a great option, but you can truly meditate anywhere. That includes in your living room or office. (If you need to tune out distractions, a pair of headphones and some soothing meditation music can help).\n\n### Get Comfortable\nYou can sit cross-legged on the floor if want, but the key is to find a position that's comfortable for you. If sitting on the floor isn't comfortable or possible, sit in a chair where you can sit up straight with both feet resting on the floor. Place your hands where they feel confortable, such as on your lap, on your knees, or at your sides.\n\n### Focus on Your Breath\nClose your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to focus on your breathing.\n\n## Takeaway\nWhichever method you choose, keep in mind that consistent practice—even just quieting the mind for five minutes a day—is more valuable than sessions that are longer but infrequent. In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to.1\n\nRead more:\n\n- [Living Well](https:\/\/www.verywellmind.com\/living-well-7510832)\n- [Mindfulness and Meditation](https:\/\/www.verywellmind.com\/meditation-and-mindfulness-4581783)\n\n6 Sources\n\nVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. Boccia M, Piccardi L, Guariglia P. [The meditative mind: A comprehensive meta-analysis of MRI studies](https:\/\/www.doi.org\/10.1155\/2015\/419808). *Biomed Res Int.* 2015;2015:1-11. doi:10.1155\/2015\/419808\n2. Yoshida K, Takeda K, Kasai T, et al. [Focused attention meditation training modifies neural activity and attention: longitudinal EEG data in non-meditators](https:\/\/doi.org\/10.1093\/scan\/nsaa020). *Soc Cogn Affect Neurosci*. 2020;15(2):215-224. doi:10.1093\/scan\/nsaa020\n3. Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P, Gili M. [Mindfulness and symptoms of depression and anxiety in the general population: The mediating roles of worry, rumination, reappraisal and suppression](https:\/\/doi.org\/10.3389\/fpsyg.2019.00506). *Front Psychol*. 2019;10:506. doi:10.3389\/fpsyg.2019.00506\n4. Linares Gutiérrez D, Schmidt S, Meissner K, Wittmann M. [Changes in subjective time and self during meditation](https:\/\/doi.org\/10.3390\/biology11081116). *Biology (Basel)*. 2022;11(8):1116. doi:10.3390\/biology11081116\n5. Sharma H. [Meditation: Process and effects](https:\/\/doi.org\/10.4103\/0974-8520.182756). *Ayu*. 2015;36(3):233–237. doi:10.4103\/0974-8520.182756\n6. Reangsing C, Lauderman C, Schneider JK. [Effects of mindfulness meditation intervention on depressive symptoms in emerging adults: A systematic review and meta-analysis](https:\/\/doi.org\/10.1089\/jicm.2021.0036). *J Integr Complement Med*. 2022;28(1):6-24. doi:10.1089\/jicm.2021.0036\n\nAdditional Reading\n\n- Bukar N, Eberhardt L, Davidson J. [East meets west in psychiatry: Yoga as an adjunct therapy for management of anxiety](https:\/\/doi.org\/10.1016\/j.apnu.2019.04.007). *Arch Psychiatr Nurs*. 2019;33(4):371-376. doi:10.1016\/j.apnu.2019.04.007.\n- Lee S, Hwang S, Kang D, Yang H. [Brain education-based meditation for patients with hypertension and\/or type 2 diabetes](https:\/\/doi.org\/10.1097\/md.0000000000015574). *Medicine (Baltimore)*. 2019;98(19):e15574. doi:10.1097\/md.0000000000015574.\n- Morgan N, Irwin M, Chung M, Wang C. [The effects of mind-body therapies on the immune system: meta-analysis](https:\/\/doi.org\/10.1371\/journal.pone.0100903). *PLoS ONE*. 2014;9(7):e100903. doi:10.1371\/journal.pone.0100903.\n- Vieten C, Wahbeh H, Cahn B et al. [Future directions in meditation research: Recommendations for expanding the field of contemplative science](https:\/\/doi.org\/10.1371\/journal.pone.0205740). *PLoS ONE*. 2018;13(11):e0205740. doi:10.1371\/journal.pone.0205740.\n\n![Elizabeth Scott, MS](https:\/\/www.verywellmind.com\/thmb\/1jFMLx4HJGG77fHzvi8wpmr0V20=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Elizabeth-Scott-MS-660-695e2294b1844efda01d7a29da7b64c7.jpg)\n\n![Elizabeth Scott, MS](https:\/\/www.verywellmind.com\/thmb\/1jFMLx4HJGG77fHzvi8wpmr0V20=\/144x144\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Elizabeth-Scott-MS-660-695e2294b1844efda01d7a29da7b64c7.jpg)\n\nBy [Elizabeth Scott, PhD](https:\/\/www.verywellmind.com\/elizabeth-scott-m-s-3144382)   \n Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.\n\n[See Our Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n\n[Meet Our Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n\nShare Feedback\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nWhat is your feedback?\n\nHelpful\n\nReport an Error\n\nOther\n\nRelated Articles\n\n[![singing bowls](https:\/\/www.verywellmind.com\/thmb\/zENqztEMY862n4i2VV9qR8nkS5w=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/164741485-5786888a3df78c1e1f8e0489.jpg) ![singing bowls](https:\/\/www.verywellmind.com\/thmb\/zENqztEMY862n4i2VV9qR8nkS5w=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/164741485-5786888a3df78c1e1f8e0489.jpg) Can Tibetan Singing Bowls Help Relieve Stress?](https:\/\/www.verywellmind.com\/tibetan-singing-bowls-for-healing-89828)\n\n[![How to be more mindful](https:\/\/www.verywellmind.com\/thmb\/vXqzWEz5mYErU0aS9fTFFgh1q_0=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/mindfulness-exercises-for-everyday-life-3145187-FINAL-B-V3--45e1d2f51876428f982457d0c49bcc71.png) ![How to be more mindful](https:\/\/www.verywellmind.com\/thmb\/vXqzWEz5mYErU0aS9fTFFgh1q_0=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/mindfulness-exercises-for-everyday-life-3145187-FINAL-B-V3--45e1d2f51876428f982457d0c49bcc71.png) How to Become More Mindful in Your Everyday Life](https:\/\/www.verywellmind.com\/mindfulness-exercises-for-everyday-life-3145187)\n\n[![Woman manifesting her goals through meditation](https:\/\/www.verywellmind.com\/thmb\/r-gVln7Au-qg2IoSMXp-clCcHLA=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWM-manifestationmeditation_2-final-5fec9154e9ef4f7b85fafa30a31ef180.jpg) ![Woman manifesting her goals through meditation](https:\/\/www.verywellmind.com\/thmb\/r-gVln7Au-qg2IoSMXp-clCcHLA=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWM-manifestationmeditation_2-final-5fec9154e9ef4f7b85fafa30a31ef180.jpg) Can You Create the Life You Want Through Manifestation Meditation?](https:\/\/www.verywellmind.com\/manifestation-meditation-8629156)\n\n[![Mindfulness opportunities](https:\/\/www.verywellmind.com\/thmb\/j_ooVStqmbTrbHNYjA0UALYqHV8=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/mindfulness-meditation-88369-Final-notext-16f9528eda224a5a8b5a1af0a68208a6.png) ![Mindfulness opportunities](https:\/\/www.verywellmind.com\/thmb\/j_ooVStqmbTrbHNYjA0UALYqHV8=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/mindfulness-meditation-88369-Final-notext-16f9528eda224a5a8b5a1af0a68208a6.png) What to Know About Mindfulness Meditation](https:\/\/www.verywellmind.com\/mindfulness-meditation-88369)\n\n[![woman meditating at home on bed](https:\/\/www.verywellmind.com\/thmb\/YfejJ7Y7Kx8WjB_T_Pv757eMjBo=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/woman-couch-meditation-breathing-56a905355f9b58b7d0f75f55.jpg) ![woman meditating at home on bed](https:\/\/www.verywellmind.com\/thmb\/YfejJ7Y7Kx8WjB_T_Pv757eMjBo=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/woman-couch-meditation-breathing-56a905355f9b58b7d0f75f55.jpg) Focused Meditation: How to Start a Practice](https:\/\/www.verywellmind.com\/practice-focused-meditation-3144785)\n\n[![hands testing out a grounding technique](https:\/\/www.verywellmind.com\/thmb\/-xwnohdbLM0es2RNYc0K52fyVbA=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWM-54321-method-f-e09c7d46d0b34306b09b70d8ef56a79e.jpg) ![hands testing out a grounding technique](https:\/\/www.verywellmind.com\/thmb\/-xwnohdbLM0es2RNYc0K52fyVbA=\/400x250\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/VWM-54321-method-f-e09c7d46d0b34306b09b70d8ef56a79e.jpg) Feeling Anxious? 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[Psychology](https:\/\/www.verywellmind.com\/psychology-4157187)\n- [Trending](https:\/\/www.verywellmind.com\/news-latest-research-and-trending-topics-4846421)\n\n- [Meet Our Review Board](https:\/\/www.verywellmind.com\/review-board-4796494)\n- [About Us](https:\/\/www.verywellmind.com\/about-us-5184564)\n- [Editorial Process](https:\/\/www.verywellmind.com\/our-editorial-process-4778006)\n- [Privacy Policy](https:\/\/www.people.inc\/brands-privacy)\n- [In the News](https:\/\/www.verywellmind.com\/in-the-news-4782525)\n- [Advertise](https:\/\/www.people.inc\/advertising)\n- [Terms of Service](https:\/\/www.people.inc\/brands-termsofservice)\n- [Careers](https:\/\/www.people.inc\/careers)\n- [Contact](https:\/\/www.verywellmind.com\/about-us-5184564#toc-contact-us)\n- [Crisis Support](https:\/\/www.verywellmind.com\/crisis-support-6666353)\n\nFollow Us\n\nVerywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\nⒸ 2026 People Inc. — All rights reserved\n\nVerywell Mind is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.","attrs_readable_markdown":"Learning some basic meditation techniques is a great place to start if you've ever wanted to try meditation but weren't sure where to begin. Meditation is widely recommended as a health-boosting practice—and for good reason. It provides many positive benefits, from [reducing symptoms of stress](https:\/\/www.verywellmind.com\/stress-management-4157211) to relieving physical complaints like headaches and even enhancing immunity to illness.1\n\nBetween the health benefits and the fact that it's free and requires as few as [five minutes](https:\/\/www.verywellmind.com\/5-minute-video-meditation-starting-fresh-8424381), it's easy to see why meditation has become a popular complement to conventional medicine.\n\n### At a Glance\nWhile it might seem a little intimidating if you are a beginner, meditation techniques can be a quick and easy way to incorporate health-promoting practices into your day. Setting aside five to 10 minutes daily is a great place to start. Here are five meditation techniques that are great for beginners (and experienced meditators, too!):\n\n- Basic meditation\n- Focused meditation\n- Activity-oriented meditation\n- Mindfulness meditation\n- Spiritual meditation\n\nConsider trying a few [types of meditation](https:\/\/www.verywellmind.com\/types-of-meditation-to-find-your-calm-8553523) to decide which one is right for you.\n## Basic Meditation Techniques\nThough it can be practiced in different ways, a few common threads run through virtually all meditation techniques:\n\n### Focused Mind\nIt is a common misconception that meditation causes the mind to become 'quiet' or 'clear.' In reality, your mind is always thinking.\n\nAlthough your thoughts might not be as rapid, it is perfectly normal for your mind to be active when meditating. The key is to acknowledge this compassionately while bringing the focus back to the breath whenever possible.\n\nThe goal of meditation is to compassionately acknowledge your thoughts while gently guiding your mind back to your breath.2\n\n### Being In the Now\nRather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the here and now consists in experiencing each moment, letting it go, and then experiencing the next.\n\nFocusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or [ruminating on the past](https:\/\/www.verywellmind.com\/rumination-why-do-people-obsess-over-things-3144571).3\n\n### Altered State of Consciousness\nWith time, maintaining a quiet mind and focusing on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state either.4\n\nMeditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.1\n\n## 2 Main Types of Meditation Techniques\nResearchers generally classify meditation techniques into two different categories: concentrative and non-concentrative.\n\n- **Concentrative techniques** involve focusing on a particular object that's generally outside of oneself, such as a candle's flame, the sound of an instrument, or a mantra.\n- **Non-concentrative meditation**, on the other hand, can include a broader focus, such as the sounds in your environment, internal body states, and even your own breathing.\n\nNote that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative.\n\n## 5 Meditation Techniques You Can Try\nThere are many [different ways to meditate](https:\/\/www.verywellmind.com\/best-meditation-apps-4767322). The following categories of meditation techniques provide a starting point to understand the practices and differences among some of the main options. This is not an exhaustive list.\n\n### Basic Meditation\nBasic meditation involves sitting comfortably and focusing on your breath. If your mind wanders or you become distracted, gently bring your attention back to your breathing.\n\n### Focused Meditation\nFocused meditation involves intentionally concentrating on something without actively thinking about it. You can focus on a visual object, like a statue; an auditory sound, like a metronome or ocean waves; a constant element, such as your breathing; or a simple concept, like \"unconditional compassion.\"\n\nSome people find it easier to do this than to focus on nothing, but the idea is the same—staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.\n\n### Activity-Oriented Meditation\nActivity-oriented meditation combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity where you can get \"in the zone\" and experience \"[flow](https:\/\/www.verywellmind.com\/what-is-flow-2794768).\" Again, this quiets the mind and allows your brain to shift.\n\n### Mindfulness Meditation\n[Mindfulness](https:\/\/www.verywellmind.com\/mindfulness-the-health-and-stress-relief-benefits-3145189) meditation encourages observing thoughts as they pass through your mind without engaging with or judging them. The intention is to be aware of each thought as it arises.\n\nWhile the concept is simple, it can be more difficult than it sounds. Focusing on sensations you feel in your body is one way to stay \"in the now.\" Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another.\n\n### Spiritual Meditation\nThough meditation isn't specific to any one religion, it can be [a spiritual practice](https:\/\/www.verywellmind.com\/buddhist-meditation-8619603). You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice [kundalini meditation](https:\/\/www.verywellmind.com\/what-is-kundalini-meditation-4688618) for mind and body connection.\n\n### Press Play for Advice On Clearing Your Mind\nHosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https:\/\/www.verywellmind.com\/the-verywell-mind-podcast-5113058) shares how to clear your mind when your thoughts keep racing. Click below to listen now.\n\n**Follow Now** : [Apple Podcasts](https:\/\/podcasts.apple.com\/us\/podcast\/the-verywell-mind-podcast-with-amy-morin\/id1529983509) \/ [Spotify](https:\/\/open.spotify.com\/show\/2WGnJfJon5RKU9bXBUSWHU) \/ [Google Podcasts](https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw)\n\n## Benefits of Using Meditation Techniques\nMeditation has been shown to have a wide variety of mental and physical health benefits. Using meditation techniques regularly may help:5\n\n- Boost mood\n- Improve sleep\n- Lower stress\n- Decrease blood pressure\n- Improve [empathy](https:\/\/www.verywellmind.com\/what-is-empathy-2795562)\n- Reduce symptoms of anxiety and depression\n\nThe most effective meditation technique is the one that you can stick with for the long term, but researchers have found a few specific [types of meditation](https:\/\/www.verywellmind.com\/meditation-personality-8667853) may be particularly helpful. For example, [mindfulness meditation](https:\/\/www.verywellmind.com\/mindfulness-meditation-88369) has been shown to be useful for anxiety disorders and depression.6\n\n## How to Get Started\nIf you are ready to begin trying out some meditation techniques, here are some helpful tips to get started.\n\n### Set Aside a Time\nChoose when you want to meditate each day. You might set aside a little time first thing in the morning, but lunchtime, after work, or in the evening also works.\n\n### Find a Space\nChoose a relaxing space where you're free of distractions. Your bedroom is a great option, but you can truly meditate anywhere. That includes in your living room or office. (If you need to tune out distractions, a pair of headphones and some soothing meditation music can help).\n\n### Get Comfortable\nYou can sit cross-legged on the floor if want, but the key is to find a position that's comfortable for you. If sitting on the floor isn't comfortable or possible, sit in a chair where you can sit up straight with both feet resting on the floor. Place your hands where they feel confortable, such as on your lap, on your knees, or at your sides.\n\n### Focus on Your Breath\nClose your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to focus on your breathing.\n\n## Takeaway\nWhichever method you choose, keep in mind that consistent practice—even just quieting the mind for five minutes a day—is more valuable than sessions that are longer but infrequent. 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Learning some basic meditation techniques is a great place to start if you've ever wanted to try meditation but weren't sure where to begin. Meditation is widely recommended as a health-boosting practice—and for good reason. It provides many positive benefits, from reducing symptoms of stress to relieving physical complaints like headaches and even enhancing immunity to illness. 1 Between the health benefits and the fact that it's free and requires as few as five minutes , it's easy to see why meditation has become a popular complement to conventional medicine. At a Glance While it might seem a little intimidating if you are a beginner, meditation techniques can be a quick and easy way to incorporate health-promoting practices into your day. Setting aside five to 10 minutes daily is a great place to start. Here are five meditation techniques that are great for beginners (and experienced meditators, too!): Basic meditation Focused meditation Activity-oriented meditation Mindfulness meditation Spiritual meditation Consider trying a few types of meditation to decide which one is right for you. Basic Meditation Techniques Though it can be practiced in different ways, a few common threads run through virtually all meditation techniques: Focused Mind It is a common misconception that meditation causes the mind to become 'quiet' or 'clear.' In reality, your mind is always thinking. Although your thoughts might not be as rapid, it is perfectly normal for your mind to be active when meditating. The key is to acknowledge this compassionately while bringing the focus back to the breath whenever possible. The goal of meditation is to compassionately acknowledge your thoughts while gently guiding your mind back to your breath. 2 Being In the Now Rather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the here and now consists in experiencing each moment, letting it go, and then experiencing the next. Focusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or ruminating on the past . 3 Altered State of Consciousness With time, maintaining a quiet mind and focusing on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state either. 4 Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas. 1 2 Main Types of Meditation Techniques Researchers generally classify meditation techniques into two different categories: concentrative and non-concentrative. Concentrative techniques involve focusing on a particular object that's generally outside of oneself, such as a candle's flame, the sound of an instrument, or a mantra. Non-concentrative meditation , on the other hand, can include a broader focus, such as the sounds in your environment, internal body states, and even your own breathing. Note that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative. 5 Meditation Techniques You Can Try There are many different ways to meditate . The following categories of meditation techniques provide a starting point to understand the practices and differences among some of the main options. This is not an exhaustive list. Basic Meditation Basic meditation involves sitting comfortably and focusing on your breath. If your mind wanders or you become distracted, gently bring your attention back to your breathing. Focused Meditation Focused meditation involves intentionally concentrating on something without actively thinking about it. You can focus on a visual object, like a statue; an auditory sound, like a metronome or ocean waves; a constant element, such as your breathing; or a simple concept, like "unconditional compassion." Some people find it easier to do this than to focus on nothing, but the idea is the same—staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness. Activity-Oriented Meditation Activity-oriented meditation combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity where you can get "in the zone" and experience " flow ." Again, this quiets the mind and allows your brain to shift. Mindfulness Meditation Mindfulness meditation encourages observing thoughts as they pass through your mind without engaging with or judging them. The intention is to be aware of each thought as it arises. While the concept is simple, it can be more difficult than it sounds. Focusing on sensations you feel in your body is one way to stay "in the now." Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another. Spiritual Meditation Though meditation isn't specific to any one religion, it can be a spiritual practice . You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice kundalini meditation for mind and body connection. Press Play for Advice On Clearing Your Mind Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to clear your mind when your thoughts keep racing. Click below to listen now. Follow Now : Apple Podcasts / Spotify / Google Podcasts Benefits of Using Meditation Techniques Meditation has been shown to have a wide variety of mental and physical health benefits. Using meditation techniques regularly may help: 5 Boost mood Improve sleep Lower stress Decrease blood pressure Improve empathy Reduce symptoms of anxiety and depression The most effective meditation technique is the one that you can stick with for the long term, but researchers have found a few specific types of meditation may be particularly helpful. For example, mindfulness meditation has been shown to be useful for anxiety disorders and depression. 6 How to Get Started If you are ready to begin trying out some meditation techniques, here are some helpful tips to get started. Set Aside a Time Choose when you want to meditate each day. You might set aside a little time first thing in the morning, but lunchtime, after work, or in the evening also works. Find a Space Choose a relaxing space where you're free of distractions. Your bedroom is a great option, but you can truly meditate anywhere. That includes in your living room or office. (If you need to tune out distractions, a pair of headphones and some soothing meditation music can help). Get Comfortable You can sit cross-legged on the floor if want, but the key is to find a position that's comfortable for you. If sitting on the floor isn't comfortable or possible, sit in a chair where you can sit up straight with both feet resting on the floor. Place your hands where they feel confortable, such as on your lap, on your knees, or at your sides. Focus on Your Breath Close your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to focus on your breathing. Takeaway Whichever method you choose, keep in mind that consistent practice—even just quieting the mind for five minutes a day—is more valuable than sessions that are longer but infrequent. In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to. 1

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[Guided Meditations](https://www.verywellmind.com/guided-meditations-8609227) - [About Us](https://www.verywellmind.com/about-us-5184564) - [Editorial Process](https://www.verywellmind.com/our-editorial-process-4778006) - [Review Board](https://www.verywellmind.com/review-board-4796494) - [Crisis Support](https://www.verywellmind.com/crisis-support-6666353) Verywell Mind's content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Ⓒ 2026 People Inc. — All rights reserved # 5 Meditation Techniques to Get You Started The benefits extend beyond a calmer state of mind By [Elizabeth Scott, PhD](https://www.verywellmind.com/elizabeth-scott-m-s-3144382) ![Elizabeth Scott, MS]() ![Elizabeth Scott, MS](https://www.verywellmind.com/thmb/Sv95BXFbiCSvEF9UsoKVKtPzCQc=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Elizabeth-Scott-MS-660-695e2294b1844efda01d7a29da7b64c7.jpg) [Elizabeth Scott, PhD](https://www.verywellmind.com/elizabeth-scott-m-s-3144382) Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Learn about our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) Updated on February 26, 2026 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. [Learn more](https://www.verywellmind.com/review-board-4796494). by [Sara Clark](https://www.verywellmind.com/sara-clark-4781674) ![Sara Clark]() ![Sara Clark](https://www.verywellmind.com/thmb/nFtIAnH0_4q_2yFq-zIDQrjadIE=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Sara-Clark-1000-ec845b3e32314f9782370ec43ea68e82.jpg) Reviewed by [Sara Clark](https://www.verywellmind.com/sara-clark-4781674) Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our [Review Board](https://www.verywellmind.com/review-board-4796494) ![Beautiful young Asian woman meditating in the nature with her eyes closed, setting herself free and feeling relieved. Enjoying fresh air and breathing in the calmness with head up. Freedom in nature. Connecting with nature. Health and wellness concept](https://www.verywellmind.com/thmb/waRCziVXnpeGcdA_a03pdCLnhok=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-2169917630-b53fb08b8e7c46eaafa88fc7d52e9788.jpg) ![Beautiful young Asian woman meditating in the nature with her eyes closed, setting herself free and feeling relieved. Enjoying fresh air and breathing in the calmness with head up. Freedom in nature. Connecting with nature. Health and wellness concept](https://www.verywellmind.com/thmb/waRCziVXnpeGcdA_a03pdCLnhok=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-2169917630-b53fb08b8e7c46eaafa88fc7d52e9788.jpg) d3sign / Getty Images Table of Contents View All Table of Contents - [Basic Meditation Techniques](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696#toc-basic-meditation-techniques) - [Types](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696#toc-2-main-types-of-meditation-techniques) - [5 Meditation Techniques You Can Try](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696#toc-5-meditation-techniques-you-can-try) - [Benefits](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696#toc-benefits-of-using-meditation-techniques) - [How to Get Started](https://www.verywellmind.com/different-meditation-techniques-for-relaxation-3144696#toc-how-to-get-started) Close Learning some basic meditation techniques is a great place to start if you've ever wanted to try meditation but weren't sure where to begin. Meditation is widely recommended as a health-boosting practice—and for good reason. It provides many positive benefits, from [reducing symptoms of stress](https://www.verywellmind.com/stress-management-4157211) to relieving physical complaints like headaches and even enhancing immunity to illness.1 Between the health benefits and the fact that it's free and requires as few as [five minutes](https://www.verywellmind.com/5-minute-video-meditation-starting-fresh-8424381), it's easy to see why meditation has become a popular complement to conventional medicine. ### At a Glance While it might seem a little intimidating if you are a beginner, meditation techniques can be a quick and easy way to incorporate health-promoting practices into your day. Setting aside five to 10 minutes daily is a great place to start. Here are five meditation techniques that are great for beginners (and experienced meditators, too!): - Basic meditation - Focused meditation - Activity-oriented meditation - Mindfulness meditation - Spiritual meditation Consider trying a few [types of meditation](https://www.verywellmind.com/types-of-meditation-to-find-your-calm-8553523) to decide which one is right for you. ## Basic Meditation Techniques Though it can be practiced in different ways, a few common threads run through virtually all meditation techniques: ### Focused Mind It is a common misconception that meditation causes the mind to become 'quiet' or 'clear.' In reality, your mind is always thinking. Although your thoughts might not be as rapid, it is perfectly normal for your mind to be active when meditating. The key is to acknowledge this compassionately while bringing the focus back to the breath whenever possible. The goal of meditation is to compassionately acknowledge your thoughts while gently guiding your mind back to your breath.2 ### Being In the Now Rather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the here and now consists in experiencing each moment, letting it go, and then experiencing the next. Focusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or [ruminating on the past](https://www.verywellmind.com/rumination-why-do-people-obsess-over-things-3144571).3 ### Altered State of Consciousness With time, maintaining a quiet mind and focusing on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state either.4 Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.1 [Overview of Meditation](https://www.verywellmind.com/meditation-4157199) ## 2 Main Types of Meditation Techniques Researchers generally classify meditation techniques into two different categories: concentrative and non-concentrative. - **Concentrative techniques** involve focusing on a particular object that's generally outside of oneself, such as a candle's flame, the sound of an instrument, or a mantra. - **Non-concentrative meditation**, on the other hand, can include a broader focus, such as the sounds in your environment, internal body states, and even your own breathing. Note that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative. ## 5 Meditation Techniques You Can Try There are many [different ways to meditate](https://www.verywellmind.com/best-meditation-apps-4767322). The following categories of meditation techniques provide a starting point to understand the practices and differences among some of the main options. This is not an exhaustive list. ### Basic Meditation Basic meditation involves sitting comfortably and focusing on your breath. If your mind wanders or you become distracted, gently bring your attention back to your breathing. [4 Steps to Start a Basic Meditation Practice](https://www.verywellmind.com/meditation-4157199) ### Focused Meditation Focused meditation involves intentionally concentrating on something without actively thinking about it. You can focus on a visual object, like a statue; an auditory sound, like a metronome or ocean waves; a constant element, such as your breathing; or a simple concept, like "unconditional compassion." Some people find it easier to do this than to focus on nothing, but the idea is the same—staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness. ### Activity-Oriented Meditation Activity-oriented meditation combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity where you can get "in the zone" and experience "[flow](https://www.verywellmind.com/what-is-flow-2794768)." Again, this quiets the mind and allows your brain to shift. [Walking Meditation for Stress Relief](https://www.verywellmind.com/how-to-reduce-stress-with-breathing-exercises-3144508) ### Mindfulness Meditation [Mindfulness](https://www.verywellmind.com/mindfulness-the-health-and-stress-relief-benefits-3145189) meditation encourages observing thoughts as they pass through your mind without engaging with or judging them. The intention is to be aware of each thought as it arises. While the concept is simple, it can be more difficult than it sounds. Focusing on sensations you feel in your body is one way to stay "in the now." Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another. [The Health Benefits of Mindfulness](https://www.verywellmind.com/mindfulness-the-health-and-stress-relief-benefits-3145189) ### Spiritual Meditation Though meditation isn't specific to any one religion, it can be [a spiritual practice](https://www.verywellmind.com/buddhist-meditation-8619603). You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice [kundalini meditation](https://www.verywellmind.com/what-is-kundalini-meditation-4688618) for mind and body connection. ### Press Play for Advice On Clearing Your Mind Hosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https://www.verywellmind.com/the-verywell-mind-podcast-5113058) shares how to clear your mind when your thoughts keep racing. Click below to listen now. **Follow Now** : [Apple Podcasts](https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509) / [Spotify](https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU) / [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) ## Benefits of Using Meditation Techniques Meditation has been shown to have a wide variety of mental and physical health benefits. Using meditation techniques regularly may help:5 - Boost mood - Improve sleep - Lower stress - Decrease blood pressure - Improve [empathy](https://www.verywellmind.com/what-is-empathy-2795562) - Reduce symptoms of anxiety and depression The most effective meditation technique is the one that you can stick with for the long term, but researchers have found a few specific [types of meditation](https://www.verywellmind.com/meditation-personality-8667853) may be particularly helpful. For example, [mindfulness meditation](https://www.verywellmind.com/mindfulness-meditation-88369) has been shown to be useful for anxiety disorders and depression.6 ## How to Get Started If you are ready to begin trying out some meditation techniques, here are some helpful tips to get started. ### Set Aside a Time Choose when you want to meditate each day. You might set aside a little time first thing in the morning, but lunchtime, after work, or in the evening also works. ### Find a Space Choose a relaxing space where you're free of distractions. Your bedroom is a great option, but you can truly meditate anywhere. That includes in your living room or office. (If you need to tune out distractions, a pair of headphones and some soothing meditation music can help). ### Get Comfortable You can sit cross-legged on the floor if want, but the key is to find a position that's comfortable for you. If sitting on the floor isn't comfortable or possible, sit in a chair where you can sit up straight with both feet resting on the floor. Place your hands where they feel confortable, such as on your lap, on your knees, or at your sides. ### Focus on Your Breath Close your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to focus on your breathing. ## Takeaway Whichever method you choose, keep in mind that consistent practice—even just quieting the mind for five minutes a day—is more valuable than sessions that are longer but infrequent. In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to.1 Read more: - [Living Well](https://www.verywellmind.com/living-well-7510832) - [Mindfulness and Meditation](https://www.verywellmind.com/meditation-and-mindfulness-4581783) 6 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.verywellmind.com/our-editorial-process-4778006) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Boccia M, Piccardi L, Guariglia P. [The meditative mind: A comprehensive meta-analysis of MRI studies](https://www.doi.org/10.1155/2015/419808). *Biomed Res Int.* 2015;2015:1-11. doi:10.1155/2015/419808 2. Yoshida K, Takeda K, Kasai T, et al. [Focused attention meditation training modifies neural activity and attention: longitudinal EEG data in non-meditators](https://doi.org/10.1093/scan/nsaa020). *Soc Cogn Affect Neurosci*. 2020;15(2):215-224. doi:10.1093/scan/nsaa020 3. Parmentier FBR, García-Toro M, García-Campayo J, Yañez AM, Andrés P, Gili M. [Mindfulness and symptoms of depression and anxiety in the general population: The mediating roles of worry, rumination, reappraisal and suppression](https://doi.org/10.3389/fpsyg.2019.00506). *Front Psychol*. 2019;10:506. doi:10.3389/fpsyg.2019.00506 4. Linares Gutiérrez D, Schmidt S, Meissner K, Wittmann M. [Changes in subjective time and self during meditation](https://doi.org/10.3390/biology11081116). *Biology (Basel)*. 2022;11(8):1116. doi:10.3390/biology11081116 5. Sharma H. [Meditation: Process and effects](https://doi.org/10.4103/0974-8520.182756). *Ayu*. 2015;36(3):233–237. doi:10.4103/0974-8520.182756 6. Reangsing C, Lauderman C, Schneider JK. [Effects of mindfulness meditation intervention on depressive symptoms in emerging adults: A systematic review and meta-analysis](https://doi.org/10.1089/jicm.2021.0036). *J Integr Complement Med*. 2022;28(1):6-24. doi:10.1089/jicm.2021.0036 Additional Reading - Bukar N, Eberhardt L, Davidson J. [East meets west in psychiatry: Yoga as an adjunct therapy for management of anxiety](https://doi.org/10.1016/j.apnu.2019.04.007). *Arch Psychiatr Nurs*. 2019;33(4):371-376. doi:10.1016/j.apnu.2019.04.007. - Lee S, Hwang S, Kang D, Yang H. [Brain education-based meditation for patients with hypertension and/or type 2 diabetes](https://doi.org/10.1097/md.0000000000015574). *Medicine (Baltimore)*. 2019;98(19):e15574. doi:10.1097/md.0000000000015574. - Morgan N, Irwin M, Chung M, Wang C. [The effects of mind-body therapies on the immune system: meta-analysis](https://doi.org/10.1371/journal.pone.0100903). *PLoS ONE*. 2014;9(7):e100903. doi:10.1371/journal.pone.0100903. - Vieten C, Wahbeh H, Cahn B et al. [Future directions in meditation research: Recommendations for expanding the field of contemplative science](https://doi.org/10.1371/journal.pone.0205740). *PLoS ONE*. 2018;13(11):e0205740. doi:10.1371/journal.pone.0205740. ![Elizabeth Scott, MS](https://www.verywellmind.com/thmb/1jFMLx4HJGG77fHzvi8wpmr0V20=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Elizabeth-Scott-MS-660-695e2294b1844efda01d7a29da7b64c7.jpg) ![Elizabeth Scott, MS](https://www.verywellmind.com/thmb/1jFMLx4HJGG77fHzvi8wpmr0V20=/144x144/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Elizabeth-Scott-MS-660-695e2294b1844efda01d7a29da7b64c7.jpg) By [Elizabeth Scott, PhD](https://www.verywellmind.com/elizabeth-scott-m-s-3144382) Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. [See Our Editorial Process](https://www.verywellmind.com/our-editorial-process-4778006) [Meet Our Review Board](https://www.verywellmind.com/review-board-4796494) Share Feedback Was this page helpful? Thanks for your feedback\! What is your feedback? 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Learning some basic meditation techniques is a great place to start if you've ever wanted to try meditation but weren't sure where to begin. Meditation is widely recommended as a health-boosting practice—and for good reason. It provides many positive benefits, from [reducing symptoms of stress](https://www.verywellmind.com/stress-management-4157211) to relieving physical complaints like headaches and even enhancing immunity to illness.1 Between the health benefits and the fact that it's free and requires as few as [five minutes](https://www.verywellmind.com/5-minute-video-meditation-starting-fresh-8424381), it's easy to see why meditation has become a popular complement to conventional medicine. ### At a Glance While it might seem a little intimidating if you are a beginner, meditation techniques can be a quick and easy way to incorporate health-promoting practices into your day. Setting aside five to 10 minutes daily is a great place to start. Here are five meditation techniques that are great for beginners (and experienced meditators, too!): - Basic meditation - Focused meditation - Activity-oriented meditation - Mindfulness meditation - Spiritual meditation Consider trying a few [types of meditation](https://www.verywellmind.com/types-of-meditation-to-find-your-calm-8553523) to decide which one is right for you. ## Basic Meditation Techniques Though it can be practiced in different ways, a few common threads run through virtually all meditation techniques: ### Focused Mind It is a common misconception that meditation causes the mind to become 'quiet' or 'clear.' In reality, your mind is always thinking. Although your thoughts might not be as rapid, it is perfectly normal for your mind to be active when meditating. The key is to acknowledge this compassionately while bringing the focus back to the breath whenever possible. The goal of meditation is to compassionately acknowledge your thoughts while gently guiding your mind back to your breath.2 ### Being In the Now Rather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the here and now consists in experiencing each moment, letting it go, and then experiencing the next. Focusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or [ruminating on the past](https://www.verywellmind.com/rumination-why-do-people-obsess-over-things-3144571).3 ### Altered State of Consciousness With time, maintaining a quiet mind and focusing on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state either.4 Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.1 ## 2 Main Types of Meditation Techniques Researchers generally classify meditation techniques into two different categories: concentrative and non-concentrative. - **Concentrative techniques** involve focusing on a particular object that's generally outside of oneself, such as a candle's flame, the sound of an instrument, or a mantra. - **Non-concentrative meditation**, on the other hand, can include a broader focus, such as the sounds in your environment, internal body states, and even your own breathing. Note that there can be overlap with these techniques—meditation can be both concentrative and non-concentrative. ## 5 Meditation Techniques You Can Try There are many [different ways to meditate](https://www.verywellmind.com/best-meditation-apps-4767322). The following categories of meditation techniques provide a starting point to understand the practices and differences among some of the main options. This is not an exhaustive list. ### Basic Meditation Basic meditation involves sitting comfortably and focusing on your breath. If your mind wanders or you become distracted, gently bring your attention back to your breathing. ### Focused Meditation Focused meditation involves intentionally concentrating on something without actively thinking about it. You can focus on a visual object, like a statue; an auditory sound, like a metronome or ocean waves; a constant element, such as your breathing; or a simple concept, like "unconditional compassion." Some people find it easier to do this than to focus on nothing, but the idea is the same—staying in the present moment, circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness. ### Activity-Oriented Meditation Activity-oriented meditation combines meditation with activities you may already enjoy, or with new activities that help you focus on the present. With this type of meditation, you engage in a repetitive activity where you can get "in the zone" and experience "[flow](https://www.verywellmind.com/what-is-flow-2794768)." Again, this quiets the mind and allows your brain to shift. ### Mindfulness Meditation [Mindfulness](https://www.verywellmind.com/mindfulness-the-health-and-stress-relief-benefits-3145189) meditation encourages observing thoughts as they pass through your mind without engaging with or judging them. The intention is to be aware of each thought as it arises. While the concept is simple, it can be more difficult than it sounds. Focusing on sensations you feel in your body is one way to stay "in the now." Focusing on emotions and where you feel them in your body—not examining why you feel them, but just experiencing them as sensations—is another. ### Spiritual Meditation Though meditation isn't specific to any one religion, it can be [a spiritual practice](https://www.verywellmind.com/buddhist-meditation-8619603). You can meditate on a singular question until an answer comes, or meditate to clear your mind and accept whatever comes that day. Many people also practice [kundalini meditation](https://www.verywellmind.com/what-is-kundalini-meditation-4688618) for mind and body connection. ### Press Play for Advice On Clearing Your Mind Hosted by therapist Amy Morin, LCSW, this episode of [The Verywell Mind Podcast](https://www.verywellmind.com/the-verywell-mind-podcast-5113058) shares how to clear your mind when your thoughts keep racing. Click below to listen now. **Follow Now** : [Apple Podcasts](https://podcasts.apple.com/us/podcast/the-verywell-mind-podcast-with-amy-morin/id1529983509) / [Spotify](https://open.spotify.com/show/2WGnJfJon5RKU9bXBUSWHU) / [Google Podcasts](https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xMzA3NDQ5LnJzcw) ## Benefits of Using Meditation Techniques Meditation has been shown to have a wide variety of mental and physical health benefits. Using meditation techniques regularly may help:5 - Boost mood - Improve sleep - Lower stress - Decrease blood pressure - Improve [empathy](https://www.verywellmind.com/what-is-empathy-2795562) - Reduce symptoms of anxiety and depression The most effective meditation technique is the one that you can stick with for the long term, but researchers have found a few specific [types of meditation](https://www.verywellmind.com/meditation-personality-8667853) may be particularly helpful. For example, [mindfulness meditation](https://www.verywellmind.com/mindfulness-meditation-88369) has been shown to be useful for anxiety disorders and depression.6 ## How to Get Started If you are ready to begin trying out some meditation techniques, here are some helpful tips to get started. ### Set Aside a Time Choose when you want to meditate each day. You might set aside a little time first thing in the morning, but lunchtime, after work, or in the evening also works. ### Find a Space Choose a relaxing space where you're free of distractions. Your bedroom is a great option, but you can truly meditate anywhere. That includes in your living room or office. (If you need to tune out distractions, a pair of headphones and some soothing meditation music can help). ### Get Comfortable You can sit cross-legged on the floor if want, but the key is to find a position that's comfortable for you. If sitting on the floor isn't comfortable or possible, sit in a chair where you can sit up straight with both feet resting on the floor. Place your hands where they feel confortable, such as on your lap, on your knees, or at your sides. ### Focus on Your Breath Close your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to focus on your breathing. ## Takeaway Whichever method you choose, keep in mind that consistent practice—even just quieting the mind for five minutes a day—is more valuable than sessions that are longer but infrequent. In the end, the best meditation technique and the one that will help you gain the most positive benefits is one you can stick to.1

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