🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 92 (from laksa157)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa092.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.wikihow.com/Meditate-for-Beginners\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.wikihow.com/Meditate-for-Beginners\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.wikihow.com\/Meditate-for-Beginners","crawl_time":1776501997,"first_indexed_time":1507155986,"http_code":200,"src_unparsed":"com,wikihow!www,\/Meditate-for-Beginners s443","src_root_hash":"12431216878206919092","history_drop_reason":null,"meta_title":"How to Meditate for Beginners: Tips, Benefits & More","meta_descriptions":["Expert-backed steps and benefits of starting a meditation practiceBreathe in. Breathe out. Man, you've had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation?..."],"attrs_boilerpipe_text":"Download Article\nExpert-backed steps and benefits of starting a meditation practice\nDownload Article\nStarting Your Practice\n|\nMeditation Prep & Tricks\n|\nExercises\n|\nVideo\n|\nExpert Q&A\nBreathe in. Breathe out.\nMan, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.\n[1]\nThe simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of\nevery\nthought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter.\nThis article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness.\nCheck out the full interview here.\nCreate a distraction-free space without phones or TVs and a comfortable place to sit.\nSet a timer for 5 to 10 minutes (or shorter), close your eyes, and focus on your breathing until the timer dings.\nConcentrate on your inhales and exhales if your mind wanders while meditating—it may even be helpful to count your breaths.\nMeditating can help you relax while lessening stress, relieving anxiety, and channeling your focus.\n[2]\nAn upright posture helps you focus on breathing as you inhale and exhale.\n[3]\nIf you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.\n[4]\nPosition your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them.\nTry not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.\n[5]\nAdvertisement\nA slight tilt in your chin helps open your chest, and closing your eyes shuts out visual distractions.\n[6]\nThis is the ideal position for meditation, as it eases your breathing and helps you focus inward.\n[7]\nAs you continue to practice, you can learn to meditate with your eyes open.\nOnce you’re settled into a comfortable position, set your timer for however long you’d like to meditate. Start small with 3 to 5-minute sessions, and work up to 10, 20, or even 30-minute sessions.\n[8]\nThis is what meditation’s all about. Instead of trying not to think about things, give yourself something positive to focus on: your breath. Concentrate on your inhales and exhales, and let the worries of the outside world float away.\n[9]\nBreathe through your nose, keeping your mouth closed, and avoid clenching your jaw or grinding your teeth.\n[10]\nTry focusing on how your lungs expand and contract or how it feels when air passes through your nose.\nThe goal is to be present within each breath, not to describe or judge it. Instead of worrying about what you’re feeling, focus on the present moment. Concentrate on one breath at a time.\n[11]\nIf your mind starts to wander while you meditate, that’s okay! Rather than focusing on silencing your mind, let the thoughts come and go. Ignore outside world distractions, and return your focus to your breath.\n[12]\nNotice when intrusive thoughts or distractions come through—is it during your inhales or exhales? Use this knowledge to revert your focus during specific moments of your practice.\nIf you have a hard time refocusing, try counting your breaths.\n[13]\nMeditation is a practice for a reason—it takes time to master! Try not to be too hard on yourself, especially when you’re first starting. You’ll build your meditating muscle with time. After all, being mindful is a lifelong goal.\n[14]\nAim to practice meditating for a few minutes every day. The more consistent your routines, the easier your sessions will become and the more benefits you’ll feel.\nTry downloading a meditation app like\nHeadspace\nor\nCalm\nor following guided meditations online, as these can help you when you’re feeling unmotivated.\n[15]\nAdvertisement\nMeditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.\n[16]\nPerhaps you hope meditating will help you manage your anxiety and relax more.\nMaybe you want to feel more present in your body.\nSummarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”\n[17]\nEspecially when you’re just starting out, it’s important to clear your environment of distractions. Turn off the TV, silence your phone, close windows and doors, and dim lights. The fewer things there are to distract you, the better.\n[18]\nIf you live with other people, ask them if they could be quiet or not come in the room for a short time while you meditate.\nEnhance your distraction-free space by lighting a soothing scented candle or incense.\nPut on instrumental music to help drown out outside noises and create a calming environment.\nPlace an inspirational picture near your meditation space to help encourage you.\n[19]\nAlso known as\nzafus\n, a meditation cushion can help you stay comfortable and grounded while meditating. Make your own zafus at home by setting an old pillow or sofa cushion on the ground.\n[20]\nUse a pillow or cushion that’s large enough for you to sit cross-legged in.\nIf sitting on the floor hurts your body, feel free to sit in a chair.\nThe main purpose of meditating is to relax your mind, body, and spirit, and wearing something comfy is a great way to start. Try to avoid wearing constrictive clothing like jeans or tight pants, and opt for loose, breathable fabrics. Wear what you feel the most comfortable in, even if that means your pajamas.\n[21]\nAs you continue your meditation practice, it may become easier to meditate in all types of clothing in any location.\n[22]\n[23]\nAs a beginner, meditating during the busiest parts of your day may be difficult. Help ease your mind and avoid distractions by meditating at a time when you’re stress-free and relaxed. Perhaps this is first thing in the morning or right before bed.\n[24]\nRemove all distractions before you start meditating. For instance, use the restroom, write that email, or eat a snack before sitting down.\nMeditating during stressful times may become easier with practice, so be patient with yourself and your journey.\nWhen you first start meditating, it’s always best to allot a certain amount of time for your exercise. This way, you won’t be distracted by how much time you have left or if you meditated long enough. Start by programming your timer for 3 to 5 minutes and then move up from there.\n[25]\nUse a handheld kitchen timer, your phone, or an online timer.\nAdvertisement\nMeditation Exercises and Resources\nSearch\nAdd New Question\nQuestion\nWhy is it hard for me to meditate?\nMarta Nagorska is a Nail Technician and Nail Art Blogger based in London, UK. She runs the blog, Furious Filer, where she gives tutorials on nail care and advanced nail art. She has been practicing nail art for over 5 years and graduated from Northampton College with distinction with a Nail Technician and Manicurist degree in 2017. She has been awarded the top spot in the OPI Nail Art Competition.\nNail Artist\nExpert Answer\nYou might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice.\nQuestion\nHow long should I meditate as a beginner?\nJames Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.\nMeditation Coach\nExpert Answer\nIt can take a little time to get used to, so start with sessions that are only a few minutes long. Work your way up to meditating for 10–20 minutes at a time.\nQuestion\nHow long should I meditate if I'm just a beginner?\nMasha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.\nMeditation Coach\nExpert Answer\nYou can easily meditate for just a minute or two if that's all the time you have. Just try to make it a daily habit so it becomes part of your routine.\nSee more answers\nAsk a Question\n200 characters left\nInclude your email address to get a message when this question is answered.\nSubmit\nAdvertisement\nMeditating before bed can help you unwind and feel more relaxed.\nThanks\nThanks for submitting a tip for review!\nAdvertisement\nAlways be wary of organizations or people asking for large amounts of money in return for learning meditation, as some may use a beginner’s inexperience to their advantage.\nThanks\nVisions can occur while meditating and are completely normal; however, if they become distressing, stop your session immediately.\nThanks\nAdvertisement\nReferences\n↑\nNi-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview\n↑\nhttps:\/\/www.helpguide.org\/mental-health\/meditation\/mindful-breathing-meditation\n↑\nNi-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview\n↑\nSoken Graf. Certified Meditation Coach. Expert Interview\n↑\nJames Brown. Meditation Coach. Expert Interview\n↑\nMasha Kouzmenko. Meditation Coach. Expert Interview\n↑\nhttps:\/\/www.psychologytoday.com\/us\/blog\/in-practice\/201303\/5-meditation-tips-beginners\n↑\nSoken Graf. Certified Meditation Coach. Expert Interview\n↑\nMasha Kouzmenko. Meditation Coach. Expert Interview\n↑\nSoken Graf. Certified Meditation Coach. Expert Interview\n↑\nhttps:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/how-to-meditate-for-beginners\/\n↑\nMasha Kouzmenko. Meditation Coach. Expert Interview\n↑\nhttps:\/\/www.mayoclinic.org\/tests-procedures\/meditation\/in-depth\/meditation\/art-20045858\n↑\nJames Brown. Meditation Coach. Expert Interview\n↑\nMasha Kouzmenko. Meditation Coach. Expert Interview\n↑\nMasha Kouzmenko. Meditation Coach. Expert Interview\nAbout This Article\nArticle Summary\nX\nOnce you’ve found a meditation area free of noise, bright lights, and other distractions, sit on the floor or in a comfortable chair with your back straight and your chin down. Breathe in and out through your nose, and focus your attention on your breath. If your attention wanders, simply bring it back to your breathing. Continue breathing until your timer rings.\nFor more advice, like how to wear comfortable clothing during your meditation, scroll down!\nDid this summary help you?\nThanks to all authors for creating a page that has been read 1,984,958 times.\nReader Success Stories\nGyamden Kiran\nAug 12, 2017\n\"I was and am so eager to learn meditation so that i can get into my subconscious mind. After I read this article, I\n...\"\nmore\nRated this article:\nDid this article help you?","attrs_markdown":"[Skip to Content](https:\/\/www.wikihow.com\/Meditate-for-Beginners#breadcrumb_1)\n\n[Quizzes](https:\/\/www.wikihow.com\/Quizzes)\n\n- [PRO](https:\/\/www.wikihow.com\/Pro)\n  [Courses Hot](https:\/\/www.wikihow.com\/Course\/Explore)   [Guides](https:\/\/www.wikihow.com\/Guides)   [Tech Help Pro](https:\/\/www.wikihow.com\/Tech-Help-Pro)   [Expert Videos](https:\/\/www.wikihow.com\/wikiHow:Videos-wikiHowPro)   [About wikiHow Pro](https:\/\/www.wikihow.com\/Pro)   [Upgrade](https:\/\/www.wikihow.com\/Meditate-for-Beginners#wh-dialog-pro)\n- [QUIZZES](https:\/\/www.wikihow.com\/Quizzes)\n  [All Quizzes Hot](https:\/\/www.wikihow.com\/Quizzes)   [Love Quizzes](https:\/\/www.wikihow.com\/Love-Quizzes)   [Personality Quizzes](https:\/\/www.wikihow.com\/Personality-Quizzes)   [Trivia Quizzes](https:\/\/www.wikihow.com\/Trivia-Quizzes)   [Taylor Swift 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Learn why people **trust wikiHow**](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience)\n\n- [Categories](https:\/\/www.wikihow.com\/Special:CategoryListing \"Special:CategoryListing\")\n- [Health](https:\/\/www.wikihow.com\/Category:Health \"Category:Health\")\n- [Alternative Health](https:\/\/www.wikihow.com\/Category:Alternative-Health \"Category:Alternative Health\")\n- [Meditation](https:\/\/www.wikihow.com\/Category:Meditation \"Category:Meditation\")\n- [Meditation for Beginners](https:\/\/www.wikihow.com\/Category:Meditation-for-Beginners \"Category:Meditation for Beginners\")\n# [A Beginner’s Guide to Meditation: Anyone Can Do It\\!](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\nExpert-backed steps and benefits of starting a meditation practice\n\n**Written by** [Masha Kouzmenko](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)  \\| **Edited by** [Aly Rusciano](https:\/\/www.wikihow.com\/Author\/Aly-Rusciano)\n\n[Last Updated: February 19, 2026](https:\/\/www.wikihow.com\/Meditate-for-Beginners)  [Fact Checked](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n- [Starting Your Practice](https:\/\/www.wikihow.com\/Meditate-for-Beginners#Starting-Your-Practice)\n- [Meditation Prep & Tricks](https:\/\/www.wikihow.com\/Meditate-for-Beginners#Meditation-Prep-.26-Tricks)\n- [Exercises](https:\/\/www.wikihow.com\/Meditate-for-Beginners#sample_Meditation-Exercises-and-Resources)\n- [Video](https:\/\/www.wikihow.com\/Meditate-for-Beginners#Video)\n- [Expert Q\\&A](https:\/\/www.wikihow.com\/Meditate-for-Beginners#qa_headline)\n\n\\|Show more\n\n\\|Show less\n\n[ARTICLE](https:\/\/www.wikihow.com\/Meditate-for-Beginners#steps_1)\n\n[VIDEO](https:\/\/www.wikihow.com\/Meditate-for-Beginners#Video)\n\nX\n\nThis article was written by [Masha Kouzmenko](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) and by wikiHow staff writer, [Aly Rusciano](https:\/\/www.wikihow.com\/Author\/Aly-Rusciano). Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.   \n  \n There are [13 references](https:\/\/www.wikihow.com\/Meditate-for-Beginners#References) cited in this article, which can be found at the bottom of the page.   \n  \n This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.   \n  \n This article has been viewed 1,984,958 times.\n\n*Breathe in. Breathe out.* Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.[\\[1\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-1) X Research source     The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of *every* thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter.  \n  \nThis article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness. [Check out the full interview here.](https:\/\/www.wikihow.com\/Meditate-for-Beginners#wh-dialog-sample_358b2565bfc55f2dc9acf5d55d4ddab8)\n\n## Things You Should Know\n[![](https:\/\/www.wikihow.com\/extensions\/wikihow\/MembershipManager\/resources\/download-01.svg) Download Image](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n[![](https:\/\/www.wikihow.com\/extensions\/wikihow\/MembershipManager\/resources\/download-01.svg) Download Image](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n- Create a distraction-free space without phones or TVs and a comfortable place to sit.\n- Set a timer for 5 to 10 minutes (or shorter), close your eyes, and focus on your breathing until the timer dings.\n- Concentrate on your inhales and exhales if your mind wanders while meditating—it may even be helpful to count your breaths.\n- Meditating can help you relax while lessening stress, relieving anxiety, and channeling your focus.[\\[2\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-2)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https:\/\/www.wikihow.com\/images\/thumb\/3\/38\/Soken_Graf.png\/-crop-100-100-100px-Soken_Graf.png) ![](https:\/\/www.wikihow.com\/extensions\/wikihow\/lightbox\/mag-icon.svg)Soken Graf Certified Meditation Coach](https:\/\/www.wikihow.com\/Author\/Soken-Graf) Expert Interview\n## Steps\nMethod 1\n\nMethod 1 of 2:\n\n### Starting Your Practice\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n1. [![Step 1 Sit up straight on your cushion or chair.](https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Meditate-for-Beginners-Step-1-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-1-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-1-Version-3.jpg)\n   1\n   **Sit up straight on your cushion or chair.** An upright posture helps you focus on breathing as you inhale and exhale.[\\[3\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-3) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) National Health Service (UK) Public healthcare system of the UK [Go to source](https:\/\/www.wikihow.com\/Meditate-for-Beginners)   If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.[\\[4\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-4)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-100-100-99px-James_Brown.jpeg)James Brown Meditation Coach](https:\/\/www.wikihow.com\/Author\/James-Brown) Expert Interview\n   \n   - Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them.\n2. [![Step 2 Rest your hands in a comfortable position.](https:\/\/www.wikihow.com\/images\/thumb\/9\/9f\/Meditate-for-Beginners-Step-2-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-2-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-2-Version-3.jpg)\n   2\n   **Rest your hands in a comfortable position.** Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.[\\[5\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-5) X Research source\n   Advertisement\n3. [![Step 3 Tilt your chin downward and close your eyes.](https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Meditate-for-Beginners-Step-3-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-3-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-3-Version-3.jpg)\n   3\n   **Tilt your chin downward and close your eyes.** A slight tilt in your chin helps open your chest, and closing your eyes shuts out visual distractions.[\\[6\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-6) X Research source     This is the ideal position for meditation, as it eases your breathing and helps you focus inward.[\\[7\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-7) X Research source\n   \n   - As you continue to practice, you can learn to meditate with your eyes open.\n4. [![Step 4 Start your timer.](https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Meditate-for-Beginners-Step-4-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-4-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-4-Version-3.jpg)\n   4\n   **Start your timer.** Once you’re settled into a comfortable position, set your timer for however long you’d like to meditate. Start small with 3 to 5-minute sessions, and work up to 10, 20, or even 30-minute sessions.[\\[8\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-8)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n5. [![Step 5 Focus on your breathing.](https:\/\/www.wikihow.com\/images\/thumb\/7\/7f\/Meditate-for-Beginners-Step-5-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-5-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-5-Version-3.jpg)\n   5\n   **Focus on your breathing.** This is what meditation’s all about. Instead of trying not to think about things, give yourself something positive to focus on: your breath. Concentrate on your inhales and exhales, and let the worries of the outside world float away.[\\[9\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-9)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n   \n   - Breathe through your nose, keeping your mouth closed, and avoid clenching your jaw or grinding your teeth.[\\[10\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-10)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Ni-Cheng Liang, MD](https:\/\/www.wikihow.com\/images\/thumb\/5\/56\/Ni-Cheng_Liang.png\/-crop-100-100-99px-Ni-Cheng_Liang.png)Ni-Cheng Liang, MD Board Certified Pulmonologist](https:\/\/www.wikihow.com\/Author\/Ni-Cheng-Liang-MD) Expert Interview\n   - Try focusing on how your lungs expand and contract or how it feels when air passes through your nose.\n6. [![Step 6 Observe your breath without analyzing it.](https:\/\/www.wikihow.com\/images\/thumb\/d\/dd\/Meditate-for-Beginners-Step-6-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-6-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-6-Version-3.jpg)\n   6\n   **Observe your breath without analyzing it.** The goal is to be present within each breath, not to describe or judge it. Instead of worrying about what you’re feeling, focus on the present moment. Concentrate on one breath at a time.[\\[11\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-11) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. [Go to source](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n7. [![Step 7 Bring your attention back to your breath if it wanders.](https:\/\/www.wikihow.com\/images\/thumb\/a\/a7\/Meditate-for-Beginners-Step-7-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-7-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-7-Version-3.jpg)\n   7\n   **Bring your attention back to your breath if it wanders.** If your mind starts to wander while you meditate, that’s okay! Rather than focusing on silencing your mind, let the thoughts come and go. Ignore outside world distractions, and return your focus to your breath.[\\[12\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-12)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Ni-Cheng Liang, MD](https:\/\/www.wikihow.com\/images\/thumb\/5\/56\/Ni-Cheng_Liang.png\/-crop-100-100-99px-Ni-Cheng_Liang.png)Ni-Cheng Liang, MD Board Certified Pulmonologist](https:\/\/www.wikihow.com\/Author\/Ni-Cheng-Liang-MD) Expert Interview\n   \n   - Notice when intrusive thoughts or distractions come through—is it during your inhales or exhales? Use this knowledge to revert your focus during specific moments of your practice.\n   - If you have a hard time refocusing, try counting your breaths.[\\[13\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-13)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https:\/\/www.wikihow.com\/images\/thumb\/3\/38\/Soken_Graf.png\/-crop-100-100-100px-Soken_Graf.png)Soken Graf Certified Meditation Coach](https:\/\/www.wikihow.com\/Author\/Soken-Graf) Expert Interview\n8. [![Step 8 Understand that meditating isn’t always easy.](https:\/\/www.wikihow.com\/images\/thumb\/4\/4e\/Meditate-for-Beginners-Step-8-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-8-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-8-Version-3.jpg)\n   8\n   **Understand that meditating isn’t always easy.** Meditation is a practice for a reason—it takes time to master! Try not to be too hard on yourself, especially when you’re first starting. You’ll build your meditating muscle with time. After all, being mindful is a lifelong goal.[\\[14\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-14)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-100-100-99px-James_Brown.jpeg)James Brown Meditation Coach](https:\/\/www.wikihow.com\/Author\/James-Brown) Expert Interview\n   \n   - Aim to practice meditating for a few minutes every day. The more consistent your routines, the easier your sessions will become and the more benefits you’ll feel.\n   - Try downloading a meditation app like [Headspace](https:\/\/www.headspace.com\/) or [Calm](https:\/\/www.calm.com\/) or following guided meditations online, as these can help you when you’re feeling unmotivated.[\\[15\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-15)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n\nMethod 2\n\nMethod 2 of 2:\n\n### Meditation Prep & Tricks\n\n[![PDF download](https:\/\/www.wikihow.com\/extensions\/wikihow\/socialstamp\/images\/icon-pdf.svg) Download Article](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n1. [![Step 1 Determine what you hope to gain with meditation.](https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Meditate-for-Beginners-Step-9-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-9-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-9-Version-3.jpg)\n   1\n   **Determine what you hope to gain with meditation.** Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.[\\[16\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-16) X Research source\n   \n   - Perhaps you hope meditating will help you manage your anxiety and relax more.\n   - Maybe you want to feel more present in your body.\n   - Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”[\\[17\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-17)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https:\/\/www.wikihow.com\/images\/thumb\/3\/38\/Soken_Graf.png\/-crop-100-100-100px-Soken_Graf.png)Soken Graf Certified Meditation Coach](https:\/\/www.wikihow.com\/Author\/Soken-Graf) Expert Interview\n2. [![Step 2 Make or find a distraction-free area to meditate in.](https:\/\/www.wikihow.com\/images\/thumb\/2\/25\/Meditate-for-Beginners-Step-10-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-10-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-10-Version-3.jpg)\n   2\n   **Make or find a distraction-free area to meditate in.** Especially when you’re just starting out, it’s important to clear your environment of distractions. Turn off the TV, silence your phone, close windows and doors, and dim lights. The fewer things there are to distract you, the better.[\\[18\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-18)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n   \n   - If you live with other people, ask them if they could be quiet or not come in the room for a short time while you meditate.\n   - Enhance your distraction-free space by lighting a soothing scented candle or incense.\n   - Put on instrumental music to help drown out outside noises and create a calming environment.\n   - Place an inspirational picture near your meditation space to help encourage you.[\\[19\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-19)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https:\/\/www.wikihow.com\/images\/thumb\/3\/38\/Soken_Graf.png\/-crop-100-100-100px-Soken_Graf.png)Soken Graf Certified Meditation Coach](https:\/\/www.wikihow.com\/Author\/Soken-Graf) Expert Interview\n3. [![Step 3 Set up a meditation cushion if you’d like.](https:\/\/www.wikihow.com\/images\/thumb\/3\/39\/Meditate-for-Beginners-Step-11-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-11-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-11-Version-3.jpg)\n   3\n   **Set up a meditation cushion if you’d like.** Also known as *zafus*, a meditation cushion can help you stay comfortable and grounded while meditating. Make your own zafus at home by setting an old pillow or sofa cushion on the ground.[\\[20\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-20) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) National Health Service (UK) Public healthcare system of the UK [Go to source](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n   \n   - Use a pillow or cushion that’s large enough for you to sit cross-legged in.\n   - If sitting on the floor hurts your body, feel free to sit in a chair.\n4. [![Step 4 Put on comfortable clothes.](https:\/\/www.wikihow.com\/images\/thumb\/4\/49\/Meditate-for-Beginners-Step-12-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-12-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-12-Version-3.jpg)\n   4\n   **Put on comfortable clothes.** The main purpose of meditating is to relax your mind, body, and spirit, and wearing something comfy is a great way to start. Try to avoid wearing constrictive clothing like jeans or tight pants, and opt for loose, breathable fabrics. Wear what you feel the most comfortable in, even if that means your pajamas.[\\[21\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-21)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n   \n   - As you continue your meditation practice, it may become easier to meditate in all types of clothing in any location.[\\[22\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-22) X [Trustworthy Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n5. [![Step 5 Choose a relaxing time to meditate.](https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Meditate-for-Beginners-Step-13-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-13-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-13-Version-3.jpg)\n   5\n   **Choose a relaxing time to meditate.**[\\[23\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-23)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-100-100-99px-James_Brown.jpeg)James Brown Meditation Coach](https:\/\/www.wikihow.com\/Author\/James-Brown) Expert Interview  As a beginner, meditating during the busiest parts of your day may be difficult. Help ease your mind and avoid distractions by meditating at a time when you’re stress-free and relaxed. Perhaps this is first thing in the morning or right before bed.[\\[24\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-24)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n   \n   - Remove all distractions before you start meditating. For instance, use the restroom, write that email, or eat a snack before sitting down.\n   - Meditating during stressful times may become easier with practice, so be patient with yourself and your journey.\n6. [![Step 6 Set up a timer.](https:\/\/www.wikihow.com\/images\/thumb\/0\/0f\/Meditate-for-Beginners-Step-14-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-14-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-14-Version-3.jpg)\n   6\n   **Set up a timer.** When you first start meditating, it’s always best to allot a certain amount of time for your exercise. This way, you won’t be distracted by how much time you have left or if you meditated long enough. Start by programming your timer for 3 to 5 minutes and then move up from there.[\\[25\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-25)X [Expert Source](https:\/\/www.wikihow.com\/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) Expert Interview\n   \n   - Use a handheld kitchen timer, your phone, or an online timer.\n\n### Meditation Exercises and Resources\n[![](https:\/\/www.wikihow.com\/images\/thumb\/a\/ad\/Simple-Meditation-Exercises_sample.png\/340px-Simple-Meditation-Exercises_sample.png.webp)![](https:\/\/www.wikihow.com\/images\/thumb\/a\/ad\/Simple-Meditation-Exercises_sample.png\/340px-Simple-Meditation-Exercises_sample.png) Simple Meditation Exercises](https:\/\/www.wikihow.com\/Sample\/Simple-Meditation-Exercises)\n\n[![](https:\/\/www.wikihow.com\/images\/thumb\/e\/e9\/Helpful-Meditation-Resources_sample.png\/340px-Helpful-Meditation-Resources_sample.png.webp)![](https:\/\/www.wikihow.com\/images\/thumb\/e\/e9\/Helpful-Meditation-Resources_sample.png\/340px-Helpful-Meditation-Resources_sample.png) Helpful Meditation Resources](https:\/\/www.wikihow.com\/Sample\/Helpful-Meditation-Resources)\n\n## Expert Q\\&A\nSearch\n\n[Add New Question]()\n\n- Question\n  \n  Why is it hard for me to meditate?\n  \n  [![Marta Nagorska](https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Marta_Nagorska.png\/-crop-171-171-170px-Marta_Nagorska.png)](https:\/\/www.wikihow.com\/Author\/Marta-Nagorska)\n  \n  [Marta Nagorska](https:\/\/www.wikihow.com\/Author\/Marta-Nagorska)    \n   Nail Artist\n  \n  Marta Nagorska is a Nail Technician and Nail Art Blogger based in London, UK. She runs the blog, Furious Filer, where she gives tutorials on nail care and advanced nail art. She has been practicing nail art for over 5 years and graduated from Northampton College with distinction with a Nail Technician and Manicurist degree in 2017. She has been awarded the top spot in the OPI Nail Art Competition.\n  \n  [![Marta Nagorska](https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Marta_Nagorska.png\/-crop-171-171-170px-Marta_Nagorska.png)](https:\/\/www.wikihow.com\/Author\/Marta-Nagorska)\n  \n  [Marta Nagorska](https:\/\/www.wikihow.com\/Author\/Marta-Nagorska)\n  \n  Nail Artist\n  \n  Expert Answer\n  \n  You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice.\n  \n  **Thanks! We're glad this was helpful.**  \n   **Thank you for your feedback.**  \n    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \\$1 helps us in our mission.  [Support wikiHow](https:\/\/www.wikihow.com\/wikiHow:Contribute)\n  \n  [Yes](https:\/\/www.wikihow.com\/Meditate-for-Beginners) [No](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n  \n  [Not Helpful 17](https:\/\/www.wikihow.com\/Meditate-for-Beginners) [Helpful 51](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n- Question\n  \n  How long should I meditate as a beginner?\n  \n  [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-200-200-198px-James_Brown.jpeg)](https:\/\/www.wikihow.com\/Author\/James-Brown)\n  \n  [James Brown](https:\/\/www.wikihow.com\/Author\/James-Brown)    \n   Meditation Coach\n  \n  James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.\n  \n  [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-200-200-198px-James_Brown.jpeg)](https:\/\/www.wikihow.com\/Author\/James-Brown)\n  \n  [James Brown](https:\/\/www.wikihow.com\/Author\/James-Brown)\n  \n  Meditation Coach\n  \n  Expert Answer\n  \n  It can take a little time to get used to, so start with sessions that are only a few minutes long. Work your way up to meditating for 10–20 minutes at a time.\n  \n  **Thanks! We're glad this was helpful.**  \n   **Thank you for your feedback.**  \n    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \\$1 helps us in our mission.  [Support wikiHow](https:\/\/www.wikihow.com\/wikiHow:Contribute)\n  \n  [Yes](https:\/\/www.wikihow.com\/Meditate-for-Beginners) [No](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n  \n  [Not Helpful 23](https:\/\/www.wikihow.com\/Meditate-for-Beginners) [Helpful 62](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n- Question\n  \n  How long should I meditate if I'm just a beginner?\n  \n  [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-200-200-200px-Masha_Kouzmenko.png)](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)\n  \n  [Masha Kouzmenko](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)    \n   Meditation Coach\n  \n  Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.\n  \n  [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-200-200-200px-Masha_Kouzmenko.png)](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)\n  \n  [Masha Kouzmenko](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)\n  \n  Meditation Coach\n  \n  Expert Answer\n  \n  You can easily meditate for just a minute or two if that's all the time you have. Just try to make it a daily habit so it becomes part of your routine.\n  \n  **Thanks! We're glad this was helpful.**  \n   **Thank you for your feedback.**  \n    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \\$1 helps us in our mission.  [Support wikiHow](https:\/\/www.wikihow.com\/wikiHow:Contribute)\n  \n  [Yes](https:\/\/www.wikihow.com\/Meditate-for-Beginners) [No](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n  \n  [Not Helpful 15](https:\/\/www.wikihow.com\/Meditate-for-Beginners) [Helpful 63](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n[See more answers](https:\/\/www.wikihow.com\/Questions\/Meditate-for-Beginners#offset=3)\n\nAsk a Question\n\n200 characters left\n\nInclude your email address to get a message when this question is answered.\n\n[Submit]()\n\nAdvertisement\n\n## Video\n[Read Video Transcript](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n## Reader Videos\n## Tips\n- Meditating before bed can help you unwind and feel more relaxed.\n  Thanks\n  \n  [Helpful 16](https:\/\/www.wikihow.com\/Meditate-for-Beginners)   [Not Helpful 3](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\nSubmit a Tip\n\nAll tip submissions are carefully reviewed before being published\n\nName\n\nPlease provide your name and last initial\n\n[Submit](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\nThanks for submitting a tip for review\\!\n\nAdvertisement\n\n## Warnings\n- Always be wary of organizations or people asking for large amounts of money in return for learning meditation, as some may use a beginner’s inexperience to their advantage.\n  Thanks\n  \n  [Helpful 16](https:\/\/www.wikihow.com\/Meditate-for-Beginners)   [Not Helpful 5](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n- Visions can occur while meditating and are completely normal; however, if they become distressing, stop your session immediately.\n  Thanks\n  \n  [Helpful 13](https:\/\/www.wikihow.com\/Meditate-for-Beginners)   [Not Helpful 2](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\nAdvertisement\n\n## You Might Also Like\n[![Meditate](https:\/\/www.wikihow.com\/images\/thumb\/e\/e6\/Meditate-Step-19.jpg\/-crop-342-184-245px-Meditate-Step-19.jpg.webp) How to 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Meditation](https:\/\/www.wikihow.com\/images\/thumb\/f\/f6\/Improve-Your-Memory-Using-Meditation-Step-1.jpg\/-crop-342-184-245px-Improve-Your-Memory-Using-Meditation-Step-1.jpg.webp) How to Improve Your Memory Using Meditation ![](https:\/\/www.wikihow.com\/images\/thumb\/f\/f6\/Improve-Your-Memory-Using-Meditation-Step-1.jpg\/-crop-342-184-245px-Improve-Your-Memory-Using-Meditation-Step-1.jpg)](https:\/\/www.wikihow.com\/Improve-Your-Memory-Using-Meditation)\n\nAdvertisement\n\n## References\n1. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-1) <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4895748\/>\n2. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-2) Soken Graf. Certified Meditation Coach. Expert Interview\n3. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-3) <https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/how-to-meditate-for-beginners\/>\n4. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-4) James Brown. Meditation Coach. Expert Interview\n5. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-5) <https:\/\/youtu.be\/JslvBcIVtDg?t=106>\n6. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-6) <https:\/\/psychcentral.com\/health\/meditation-for-beginners>\n7. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-7) <https:\/\/youtu.be\/oq6j9uWrcfg?t=81>\n8. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-8) Masha Kouzmenko. Meditation Coach. Expert Interview\n9. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-9) Masha Kouzmenko. Meditation Coach. Expert Interview\n\n[More References (16)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#aiinfo)\n\n1. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-10) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview\n2. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-11) <https:\/\/www.helpguide.org\/mental-health\/meditation\/mindful-breathing-meditation>\n3. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-12) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview\n4. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-13) Soken Graf. Certified Meditation Coach. Expert Interview\n5. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-14) James Brown. Meditation Coach. Expert Interview\n6. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-15) Masha Kouzmenko. Meditation Coach. Expert Interview\n7. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-16) <https:\/\/www.psychologytoday.com\/us\/blog\/in-practice\/201303\/5-meditation-tips-beginners>\n8. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-17) Soken Graf. Certified Meditation Coach. Expert Interview\n9. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-18) Masha Kouzmenko. Meditation Coach. Expert Interview\n10. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-19) Soken Graf. Certified Meditation Coach. Expert Interview\n11. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-20) <https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/how-to-meditate-for-beginners\/>\n12. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-21) Masha Kouzmenko. Meditation Coach. Expert Interview\n13. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-22) <https:\/\/www.mayoclinic.org\/tests-procedures\/meditation\/in-depth\/meditation\/art-20045858>\n14. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-23) James Brown. Meditation Coach. Expert Interview\n15. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-24) Masha Kouzmenko. Meditation Coach. Expert Interview\n16. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-25) Masha Kouzmenko. Meditation Coach. Expert Interview\n\n## About This Article\n![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-100-100-100px-Masha_Kouzmenko.png)\n\nWritten by:\n\n[Masha Kouzmenko](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)\n\nMeditation Coach\n\nThis article was written by [Masha Kouzmenko](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko) and by wikiHow staff writer, [Aly Rusciano](https:\/\/www.wikihow.com\/Author\/Aly-Rusciano). Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley. This article has been viewed 1,984,958 times.\n\n61 votes - 82%\n\nCo-authors: 108\n\nUpdated: February 19, 2026\n\nViews: 1,984,958\n\nCategories: [Featured Articles](https:\/\/www.wikihow.com\/Category:Featured-Articles \"Category:Featured Articles\") \\| [Meditation for Beginners](https:\/\/www.wikihow.com\/Category:Meditation-for-Beginners \"Category:Meditation for Beginners\")\n\n[Article SummaryX](https:\/\/www.wikihow.com\/Meditate-for-Beginners#summary_wrapper)\n\nOnce you’ve found a meditation area free of noise, bright lights, and other distractions, sit on the floor or in a comfortable chair with your back straight and your chin down. Breathe in and out through your nose, and focus your attention on your breath. If your attention wanders, simply bring it back to your breathing. Continue breathing until your timer rings. 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I would like thank wikiHow teams for sharing these.\"...\" [more](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\nRated this article:\n\n![Doug Price](https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/CommunityAvatar1.png\/-crop-72-72-72px-CommunityAvatar1.png)\n\nDoug Price\n\nJun 14, 2016\n\n\"This article answered questions straight forward and to the point. It gave me real world answers to the questions that I had. For example \"how to keep my mind from wondering\" the article said to imagine being in a white room with no doors and no windows and then to concentrate on breathing. I have read other how to articles on this subject and their answers would get too transcendental for me as a beginner.\"...\" [more](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n![Nereida V. Franco](https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/CommunityAvatar2.png\/-crop-72-72-72px-CommunityAvatar2.png)\n\nNereida V. Franco\n\nApr 5, 2016\n\n\"Very helpful because it's perfect for my project and covers all aspects new meditators will need. I also liked that the article includes pictures, tips, and warnings. It helps when information is short, precise, and accurate all at once.\"...\" [more](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n![Raegan Brotsky](https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/CommunityAvatar2.png\/-crop-72-72-72px-CommunityAvatar2.png)\n\nRaegan Brotsky\n\nApr 4, 2016\n\n\"I read somewhere that imagining myself with a giant garbage can while meditating could help me clear my thoughts. I tried it quite a few times but this procedure seems a lot more effective. It's also detailed and descriptive.\"...\" [more](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n\n![Purple Gal](https:\/\/www.wikihow.com\/images\/thumb\/0\/0a\/CommunityAvatar1.png\/-crop-72-72-72px-CommunityAvatar1.png)\n\nPurple Gal\n\nDec 6, 2021\n\n\"It was my first time to try meditation. I did not expect for it to be effective on the first try. Though it was just for 5 minutes, I felt so relaxed and calm. 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Breathe out.* Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.[\\[1\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-1)  The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of *every* thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter.\n\nThis article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness. [Check out the full interview here.](https:\/\/www.wikihow.com\/Meditate-for-Beginners#wh-dialog-sample_358b2565bfc55f2dc9acf5d55d4ddab8)\n\n- Create a distraction-free space without phones or TVs and a comfortable place to sit.\n- Set a timer for 5 to 10 minutes (or shorter), close your eyes, and focus on your breathing until the timer dings.\n- Concentrate on your inhales and exhales if your mind wanders while meditating—it may even be helpful to count your breaths.\n- Meditating can help you relax while lessening stress, relieving anxiety, and channeling your focus.[\\[2\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-2)\n\n1. [![Step 1 Sit up straight on your cushion or chair.](https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Meditate-for-Beginners-Step-1-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-1-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-1-Version-3.jpg)\n   An upright posture helps you focus on breathing as you inhale and exhale.[\\[3\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-3)  If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.[\\[4\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-4)\n   \n   - Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them.\n2. [![Step 2 Rest your hands in a comfortable position.](https:\/\/www.wikihow.com\/images\/thumb\/9\/9f\/Meditate-for-Beginners-Step-2-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-2-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-2-Version-3.jpg)\n   Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.[\\[5\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-5)\n   Advertisement\n3. [![Step 3 Tilt your chin downward and close your eyes.](https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Meditate-for-Beginners-Step-3-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-3-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-3-Version-3.jpg)\n   A slight tilt in your chin helps open your chest, and closing your eyes shuts out visual distractions.[\\[6\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-6)  This is the ideal position for meditation, as it eases your breathing and helps you focus inward.[\\[7\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-7)\n   \n   - As you continue to practice, you can learn to meditate with your eyes open.\n4. [![Step 4 Start your timer.](https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Meditate-for-Beginners-Step-4-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-4-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-4-Version-3.jpg)\n   Once you’re settled into a comfortable position, set your timer for however long you’d like to meditate. Start small with 3 to 5-minute sessions, and work up to 10, 20, or even 30-minute sessions.[\\[8\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-8)\n5. [![Step 5 Focus on your breathing.](https:\/\/www.wikihow.com\/images\/thumb\/7\/7f\/Meditate-for-Beginners-Step-5-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-5-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-5-Version-3.jpg)\n   This is what meditation’s all about. Instead of trying not to think about things, give yourself something positive to focus on: your breath. Concentrate on your inhales and exhales, and let the worries of the outside world float away.[\\[9\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-9)\n   \n   - Breathe through your nose, keeping your mouth closed, and avoid clenching your jaw or grinding your teeth.[\\[10\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-10)\n   - Try focusing on how your lungs expand and contract or how it feels when air passes through your nose.\n6. [![Step 6 Observe your breath without analyzing it.](https:\/\/www.wikihow.com\/images\/thumb\/d\/dd\/Meditate-for-Beginners-Step-6-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-6-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-6-Version-3.jpg)\n   The goal is to be present within each breath, not to describe or judge it. Instead of worrying about what you’re feeling, focus on the present moment. Concentrate on one breath at a time.[\\[11\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-11)\n7. [![Step 7 Bring your attention back to your breath if it wanders.](https:\/\/www.wikihow.com\/images\/thumb\/a\/a7\/Meditate-for-Beginners-Step-7-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-7-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-7-Version-3.jpg)\n   If your mind starts to wander while you meditate, that’s okay! Rather than focusing on silencing your mind, let the thoughts come and go. Ignore outside world distractions, and return your focus to your breath.[\\[12\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-12)\n   \n   - Notice when intrusive thoughts or distractions come through—is it during your inhales or exhales? Use this knowledge to revert your focus during specific moments of your practice.\n   - If you have a hard time refocusing, try counting your breaths.[\\[13\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-13)\n8. [![Step 8 Understand that meditating isn’t always easy.](https:\/\/www.wikihow.com\/images\/thumb\/4\/4e\/Meditate-for-Beginners-Step-8-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-8-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-8-Version-3.jpg)\n   Meditation is a practice for a reason—it takes time to master! Try not to be too hard on yourself, especially when you’re first starting. You’ll build your meditating muscle with time. After all, being mindful is a lifelong goal.[\\[14\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-14)\n   \n   - Aim to practice meditating for a few minutes every day. The more consistent your routines, the easier your sessions will become and the more benefits you’ll feel.\n   - Try downloading a meditation app like [Headspace](https:\/\/www.headspace.com\/) or [Calm](https:\/\/www.calm.com\/) or following guided meditations online, as these can help you when you’re feeling unmotivated.[\\[15\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-15)\n\n1. [![Step 1 Determine what you hope to gain with meditation.](https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Meditate-for-Beginners-Step-9-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-9-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-9-Version-3.jpg)\n   Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.[\\[16\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-16)\n   \n   - Perhaps you hope meditating will help you manage your anxiety and relax more.\n   - Maybe you want to feel more present in your body.\n   - Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”[\\[17\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-17)\n2. [![Step 2 Make or find a distraction-free area to meditate in.](https:\/\/www.wikihow.com\/images\/thumb\/2\/25\/Meditate-for-Beginners-Step-10-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-10-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-10-Version-3.jpg)\n   Especially when you’re just starting out, it’s important to clear your environment of distractions. Turn off the TV, silence your phone, close windows and doors, and dim lights. The fewer things there are to distract you, the better.[\\[18\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-18)\n   \n   - If you live with other people, ask them if they could be quiet or not come in the room for a short time while you meditate.\n   - Enhance your distraction-free space by lighting a soothing scented candle or incense.\n   - Put on instrumental music to help drown out outside noises and create a calming environment.\n   - Place an inspirational picture near your meditation space to help encourage you.[\\[19\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-19)\n3. [![Step 3 Set up a meditation cushion if you’d like.](https:\/\/www.wikihow.com\/images\/thumb\/3\/39\/Meditate-for-Beginners-Step-11-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-11-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-11-Version-3.jpg)\n   Also known as *zafus*, a meditation cushion can help you stay comfortable and grounded while meditating. Make your own zafus at home by setting an old pillow or sofa cushion on the ground.[\\[20\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-20)\n   \n   - Use a pillow or cushion that’s large enough for you to sit cross-legged in.\n   - If sitting on the floor hurts your body, feel free to sit in a chair.\n4. [![Step 4 Put on comfortable clothes.](https:\/\/www.wikihow.com\/images\/thumb\/4\/49\/Meditate-for-Beginners-Step-12-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-12-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-12-Version-3.jpg)\n   The main purpose of meditating is to relax your mind, body, and spirit, and wearing something comfy is a great way to start. Try to avoid wearing constrictive clothing like jeans or tight pants, and opt for loose, breathable fabrics. Wear what you feel the most comfortable in, even if that means your pajamas.[\\[21\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-21)\n   \n   - As you continue your meditation practice, it may become easier to meditate in all types of clothing in any location.[\\[22\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-22)\n5. [![Step 5 Choose a relaxing time to meditate.](https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Meditate-for-Beginners-Step-13-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-13-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-13-Version-3.jpg)\n   [\\[23\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-23)  As a beginner, meditating during the busiest parts of your day may be difficult. Help ease your mind and avoid distractions by meditating at a time when you’re stress-free and relaxed. Perhaps this is first thing in the morning or right before bed.[\\[24\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-24)\n   \n   - Remove all distractions before you start meditating. For instance, use the restroom, write that email, or eat a snack before sitting down.\n   - Meditating during stressful times may become easier with practice, so be patient with yourself and your journey.\n6. [![Step 6 Set up a timer.](https:\/\/www.wikihow.com\/images\/thumb\/0\/0f\/Meditate-for-Beginners-Step-14-Version-3.jpg\/v4-460px-Meditate-for-Beginners-Step-14-Version-3.jpg)](https:\/\/www.wikihow.com\/Meditate-for-Beginners#\/Image:Meditate-for-Beginners-Step-14-Version-3.jpg)\n   When you first start meditating, it’s always best to allot a certain amount of time for your exercise. This way, you won’t be distracted by how much time you have left or if you meditated long enough. Start by programming your timer for 3 to 5 minutes and then move up from there.[\\[25\\]](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_note-25)\n   \n   - Use a handheld kitchen timer, your phone, or an online timer.\n\nMeditation Exercises and Resources\n\nSearch\n\n[Add New Question]()\n\n- Question\n  \n  Why is it hard for me to meditate?\n  \n  [![Marta Nagorska](https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Marta_Nagorska.png\/-crop-171-171-170px-Marta_Nagorska.png)](https:\/\/www.wikihow.com\/Author\/Marta-Nagorska)\n  \n  Marta Nagorska is a Nail Technician and Nail Art Blogger based in London, UK. She runs the blog, Furious Filer, where she gives tutorials on nail care and advanced nail art. She has been practicing nail art for over 5 years and graduated from Northampton College with distinction with a Nail Technician and Manicurist degree in 2017. She has been awarded the top spot in the OPI Nail Art Competition.\n  \n  [![Marta Nagorska](https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Marta_Nagorska.png\/-crop-171-171-170px-Marta_Nagorska.png)](https:\/\/www.wikihow.com\/Author\/Marta-Nagorska)\n  \n  Nail Artist\n  \n  Expert Answer\n  \n  You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice.\n- Question\n  \n  How long should I meditate as a beginner?\n  \n  [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-200-200-198px-James_Brown.jpeg)](https:\/\/www.wikihow.com\/Author\/James-Brown)\n  \n  James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.\n  \n  [![James Brown](https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/James_Brown.jpeg\/-crop-200-200-198px-James_Brown.jpeg)](https:\/\/www.wikihow.com\/Author\/James-Brown)\n  \n  Meditation Coach\n  \n  Expert Answer\n  \n  It can take a little time to get used to, so start with sessions that are only a few minutes long. Work your way up to meditating for 10–20 minutes at a time.\n- Question\n  \n  How long should I meditate if I'm just a beginner?\n  \n  [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-200-200-200px-Masha_Kouzmenko.png)](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)\n  \n  Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.\n  \n  [![Masha Kouzmenko](https:\/\/www.wikihow.com\/images\/thumb\/6\/61\/Masha_Kouzmenko.png\/-crop-200-200-200px-Masha_Kouzmenko.png)](https:\/\/www.wikihow.com\/Author\/Masha-Kouzmenko)\n  \n  Meditation Coach\n  \n  Expert Answer\n  \n  You can easily meditate for just a minute or two if that's all the time you have. Just try to make it a daily habit so it becomes part of your routine.\n\n[See more answers](https:\/\/www.wikihow.com\/Questions\/Meditate-for-Beginners#offset=3)\n\nAsk a Question\n\n200 characters left\n\nInclude your email address to get a message when this question is answered.\n\n[Submit]()\n\nAdvertisement\n\n- Meditating before bed can help you unwind and feel more relaxed.\n  Thanks\n\nThanks for submitting a tip for review\\!\n\nAdvertisement\n\n- Always be wary of organizations or people asking for large amounts of money in return for learning meditation, as some may use a beginner’s inexperience to their advantage.\n  Thanks\n- Visions can occur while meditating and are completely normal; however, if they become distressing, stop your session immediately.\n  Thanks\n\nAdvertisement\n## References\n1. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-10) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview\n2. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-11) <https:\/\/www.helpguide.org\/mental-health\/meditation\/mindful-breathing-meditation>\n3. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-12) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview\n4. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-13) Soken Graf. Certified Meditation Coach. Expert Interview\n5. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-14) James Brown. Meditation Coach. Expert Interview\n6. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-15) Masha Kouzmenko. Meditation Coach. Expert Interview\n7. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-16) <https:\/\/www.psychologytoday.com\/us\/blog\/in-practice\/201303\/5-meditation-tips-beginners>\n8. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-17) Soken Graf. Certified Meditation Coach. Expert Interview\n9. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-18) Masha Kouzmenko. Meditation Coach. Expert Interview\n10. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-19) Soken Graf. Certified Meditation Coach. Expert Interview\n11. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-20) <https:\/\/www.nhs.uk\/every-mind-matters\/mental-wellbeing-tips\/how-to-meditate-for-beginners\/>\n12. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-21) Masha Kouzmenko. Meditation Coach. Expert Interview\n13. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-22) <https:\/\/www.mayoclinic.org\/tests-procedures\/meditation\/in-depth\/meditation\/art-20045858>\n14. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-23) James Brown. Meditation Coach. Expert Interview\n15. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-24) Masha Kouzmenko. Meditation Coach. Expert Interview\n16. [↑](https:\/\/www.wikihow.com\/Meditate-for-Beginners#_ref-25) Masha Kouzmenko. Meditation Coach. Expert Interview\n\nAbout This Article\n\n[Article SummaryX](https:\/\/www.wikihow.com\/Meditate-for-Beginners#summary_wrapper)\n\nOnce you’ve found a meditation area free of noise, bright lights, and other distractions, sit on the floor or in a comfortable chair with your back straight and your chin down. Breathe in and out through your nose, and focus your attention on your breath. If your attention wanders, simply bring it back to your breathing. Continue breathing until your timer rings. For more advice, like how to wear comfortable clothing during your meditation, scroll down\\!\n\nDid this summary help you?\n\nThanks to all authors for creating a page that has been read 1,984,958 times.\n\nReader Success Stories\n\n- ![Gyamden Kiran](https:\/\/www.wikihow.com\/images\/thumb\/f\/f5\/CommunityAvatar4.png\/-crop-100-100-100px-CommunityAvatar4.png)\n  \n  Gyamden Kiran\n  \n  Aug 12, 2017\n  \"I was and am so eager to learn meditation so that i can get into my subconscious mind. After I read this article, I...\" [more](https:\/\/www.wikihow.com\/Meditate-for-Beginners)\n  Rated this article:\n## Did this article help you?","meta_canonical":null}

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Boilerpipe Text	Download Article Expert-backed steps and benefits of starting a meditation practice Download Article Starting Your Practice \| Meditation Prep & Tricks \| Exercises \| Video \| Expert Q&A Breathe in. Breathe out. Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure. [1] The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of every thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter. This article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness. Check out the full interview here. Create a distraction-free space without phones or TVs and a comfortable place to sit. Set a timer for 5 to 10 minutes (or shorter), close your eyes, and focus on your breathing until the timer dings. Concentrate on your inhales and exhales if your mind wanders while meditating—it may even be helpful to count your breaths. Meditating can help you relax while lessening stress, relieving anxiety, and channeling your focus. [2] An upright posture helps you focus on breathing as you inhale and exhale. [3] If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible. [4] Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them. Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you. [5] Advertisement A slight tilt in your chin helps open your chest, and closing your eyes shuts out visual distractions. [6] This is the ideal position for meditation, as it eases your breathing and helps you focus inward. [7] As you continue to practice, you can learn to meditate with your eyes open. Once you’re settled into a comfortable position, set your timer for however long you’d like to meditate. Start small with 3 to 5-minute sessions, and work up to 10, 20, or even 30-minute sessions. [8] This is what meditation’s all about. Instead of trying not to think about things, give yourself something positive to focus on: your breath. Concentrate on your inhales and exhales, and let the worries of the outside world float away. [9] Breathe through your nose, keeping your mouth closed, and avoid clenching your jaw or grinding your teeth. [10] Try focusing on how your lungs expand and contract or how it feels when air passes through your nose. The goal is to be present within each breath, not to describe or judge it. Instead of worrying about what you’re feeling, focus on the present moment. Concentrate on one breath at a time. [11] If your mind starts to wander while you meditate, that’s okay! Rather than focusing on silencing your mind, let the thoughts come and go. Ignore outside world distractions, and return your focus to your breath. [12] Notice when intrusive thoughts or distractions come through—is it during your inhales or exhales? Use this knowledge to revert your focus during specific moments of your practice. If you have a hard time refocusing, try counting your breaths. [13] Meditation is a practice for a reason—it takes time to master! Try not to be too hard on yourself, especially when you’re first starting. You’ll build your meditating muscle with time. After all, being mindful is a lifelong goal. [14] Aim to practice meditating for a few minutes every day. The more consistent your routines, the easier your sessions will become and the more benefits you’ll feel. Try downloading a meditation app like Headspace or Calm or following guided meditations online, as these can help you when you’re feeling unmotivated. [15] Advertisement Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice. [16] Perhaps you hope meditating will help you manage your anxiety and relax more. Maybe you want to feel more present in your body. Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.” [17] Especially when you’re just starting out, it’s important to clear your environment of distractions. Turn off the TV, silence your phone, close windows and doors, and dim lights. The fewer things there are to distract you, the better. [18] If you live with other people, ask them if they could be quiet or not come in the room for a short time while you meditate. Enhance your distraction-free space by lighting a soothing scented candle or incense. Put on instrumental music to help drown out outside noises and create a calming environment. Place an inspirational picture near your meditation space to help encourage you. [19] Also known as zafus , a meditation cushion can help you stay comfortable and grounded while meditating. Make your own zafus at home by setting an old pillow or sofa cushion on the ground. [20] Use a pillow or cushion that’s large enough for you to sit cross-legged in. If sitting on the floor hurts your body, feel free to sit in a chair. The main purpose of meditating is to relax your mind, body, and spirit, and wearing something comfy is a great way to start. Try to avoid wearing constrictive clothing like jeans or tight pants, and opt for loose, breathable fabrics. Wear what you feel the most comfortable in, even if that means your pajamas. [21] As you continue your meditation practice, it may become easier to meditate in all types of clothing in any location. [22] [23] As a beginner, meditating during the busiest parts of your day may be difficult. Help ease your mind and avoid distractions by meditating at a time when you’re stress-free and relaxed. Perhaps this is first thing in the morning or right before bed. [24] Remove all distractions before you start meditating. For instance, use the restroom, write that email, or eat a snack before sitting down. Meditating during stressful times may become easier with practice, so be patient with yourself and your journey. When you first start meditating, it’s always best to allot a certain amount of time for your exercise. This way, you won’t be distracted by how much time you have left or if you meditated long enough. Start by programming your timer for 3 to 5 minutes and then move up from there. [25] Use a handheld kitchen timer, your phone, or an online timer. Advertisement Meditation Exercises and Resources Search Add New Question Question Why is it hard for me to meditate? Marta Nagorska is a Nail Technician and Nail Art Blogger based in London, UK. She runs the blog, Furious Filer, where she gives tutorials on nail care and advanced nail art. She has been practicing nail art for over 5 years and graduated from Northampton College with distinction with a Nail Technician and Manicurist degree in 2017. She has been awarded the top spot in the OPI Nail Art Competition. Nail Artist Expert Answer You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice. Question How long should I meditate as a beginner? James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare. Meditation Coach Expert Answer It can take a little time to get used to, so start with sessions that are only a few minutes long. Work your way up to meditating for 10–20 minutes at a time. Question How long should I meditate if I'm just a beginner? Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley. Meditation Coach Expert Answer You can easily meditate for just a minute or two if that's all the time you have. Just try to make it a daily habit so it becomes part of your routine. See more answers Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement Meditating before bed can help you unwind and feel more relaxed. Thanks Thanks for submitting a tip for review! Advertisement Always be wary of organizations or people asking for large amounts of money in return for learning meditation, as some may use a beginner’s inexperience to their advantage. Thanks Visions can occur while meditating and are completely normal; however, if they become distressing, stop your session immediately. Thanks Advertisement References ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview ↑ https://www.helpguide.org/mental-health/meditation/mindful-breathing-meditation ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview ↑ Soken Graf. Certified Meditation Coach. Expert Interview ↑ James Brown. Meditation Coach. Expert Interview ↑ Masha Kouzmenko. Meditation Coach. Expert Interview ↑ https://www.psychologytoday.com/us/blog/in-practice/201303/5-meditation-tips-beginners ↑ Soken Graf. Certified Meditation Coach. Expert Interview ↑ Masha Kouzmenko. Meditation Coach. Expert Interview ↑ Soken Graf. Certified Meditation Coach. Expert Interview ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/ ↑ Masha Kouzmenko. Meditation Coach. Expert Interview ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 ↑ James Brown. Meditation Coach. Expert Interview ↑ Masha Kouzmenko. Meditation Coach. Expert Interview ↑ Masha Kouzmenko. Meditation Coach. Expert Interview About This Article Article Summary X Once you’ve found a meditation area free of noise, bright lights, and other distractions, sit on the floor or in a comfortable chair with your back straight and your chin down. Breathe in and out through your nose, and focus your attention on your breath. If your attention wanders, simply bring it back to your breathing. Continue breathing until your timer rings. For more advice, like how to wear comfortable clothing during your meditation, scroll down! Did this summary help you? Thanks to all authors for creating a page that has been read 1,984,958 times. Reader Success Stories Gyamden Kiran Aug 12, 2017 "I was and am so eager to learn meditation so that i can get into my subconscious mind. After I read this article, I ..." more Rated this article: Did this article help you?
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Learn why people trust wikiHow](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) - [Categories](https://www.wikihow.com/Special:CategoryListing "Special:CategoryListing") - [Health](https://www.wikihow.com/Category:Health "Category:Health") - [Alternative Health](https://www.wikihow.com/Category:Alternative-Health "Category:Alternative Health") - [Meditation](https://www.wikihow.com/Category:Meditation "Category:Meditation") - [Meditation for Beginners](https://www.wikihow.com/Category:Meditation-for-Beginners "Category:Meditation for Beginners") # [A Beginner’s Guide to Meditation: Anyone Can Do It\!](https://www.wikihow.com/Meditate-for-Beginners) [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Meditate-for-Beginners) Expert-backed steps and benefits of starting a meditation practice Written by [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) \\| Edited by [Aly Rusciano](https://www.wikihow.com/Author/Aly-Rusciano) [Last Updated: February 19, 2026](https://www.wikihow.com/Meditate-for-Beginners) [Fact Checked](https://www.wikihow.com/Meditate-for-Beginners) [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Meditate-for-Beginners) - [Starting Your Practice](https://www.wikihow.com/Meditate-for-Beginners#Starting-Your-Practice) - [Meditation Prep & Tricks](https://www.wikihow.com/Meditate-for-Beginners#Meditation-Prep-.26-Tricks) - [Exercises](https://www.wikihow.com/Meditate-for-Beginners#sample_Meditation-Exercises-and-Resources) - [Video](https://www.wikihow.com/Meditate-for-Beginners#Video) - [Expert Q\&A](https://www.wikihow.com/Meditate-for-Beginners#qa_headline) \\|Show more \\|Show less [ARTICLE](https://www.wikihow.com/Meditate-for-Beginners#steps_1) [VIDEO](https://www.wikihow.com/Meditate-for-Beginners#Video) X This article was written by [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) and by wikiHow staff writer, [Aly Rusciano](https://www.wikihow.com/Author/Aly-Rusciano). Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley. There are [13 references](https://www.wikihow.com/Meditate-for-Beginners#References) cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 1,984,958 times. Breathe in. Breathe out. Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.[\[1\]](https://www.wikihow.com/Meditate-for-Beginners#_note-1) X Research source The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of every thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter. This article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness. [Check out the full interview here.](https://www.wikihow.com/Meditate-for-Beginners#wh-dialog-sample_358b2565bfc55f2dc9acf5d55d4ddab8) ## Things You Should Know [![](https://www.wikihow.com/extensions/wikihow/MembershipManager/resources/download-01.svg) Download Image](https://www.wikihow.com/Meditate-for-Beginners) [![](https://www.wikihow.com/extensions/wikihow/MembershipManager/resources/download-01.svg) Download Image](https://www.wikihow.com/Meditate-for-Beginners) - Create a distraction-free space without phones or TVs and a comfortable place to sit. - Set a timer for 5 to 10 minutes (or shorter), close your eyes, and focus on your breathing until the timer dings. - Concentrate on your inhales and exhales if your mind wanders while meditating—it may even be helpful to count your breaths. - Meditating can help you relax while lessening stress, relieving anxiety, and channeling your focus.[\[2\]](https://www.wikihow.com/Meditate-for-Beginners#_note-2)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https://www.wikihow.com/images/thumb/3/38/Soken_Graf.png/-crop-100-100-100px-Soken_Graf.png) ![](https://www.wikihow.com/extensions/wikihow/lightbox/mag-icon.svg)Soken Graf Certified Meditation Coach](https://www.wikihow.com/Author/Soken-Graf) Expert Interview ## Steps Method 1 Method 1 of 2: ### Starting Your Practice [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Meditate-for-Beginners) 1. [![Step 1 Sit up straight on your cushion or chair.](https://www.wikihow.com/images/thumb/6/6c/Meditate-for-Beginners-Step-1-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-1-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-1-Version-3.jpg) 1 Sit up straight on your cushion or chair. An upright posture helps you focus on breathing as you inhale and exhale.[\[3\]](https://www.wikihow.com/Meditate-for-Beginners#_note-3) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) National Health Service (UK) Public healthcare system of the UK [Go to source](https://www.wikihow.com/Meditate-for-Beginners) If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.[\[4\]](https://www.wikihow.com/Meditate-for-Beginners#_note-4)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-100-100-99px-James_Brown.jpeg)James Brown Meditation Coach](https://www.wikihow.com/Author/James-Brown) Expert Interview - Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them. 2. [![Step 2 Rest your hands in a comfortable position.](https://www.wikihow.com/images/thumb/9/9f/Meditate-for-Beginners-Step-2-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-2-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-2-Version-3.jpg) 2 Rest your hands in a comfortable position. Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.[\[5\]](https://www.wikihow.com/Meditate-for-Beginners#_note-5) X Research source Advertisement 3. [![Step 3 Tilt your chin downward and close your eyes.](https://www.wikihow.com/images/thumb/1/17/Meditate-for-Beginners-Step-3-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-3-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-3-Version-3.jpg) 3 Tilt your chin downward and close your eyes. A slight tilt in your chin helps open your chest, and closing your eyes shuts out visual distractions.[\[6\]](https://www.wikihow.com/Meditate-for-Beginners#_note-6) X Research source This is the ideal position for meditation, as it eases your breathing and helps you focus inward.[\[7\]](https://www.wikihow.com/Meditate-for-Beginners#_note-7) X Research source - As you continue to practice, you can learn to meditate with your eyes open. 4. [![Step 4 Start your timer.](https://www.wikihow.com/images/thumb/a/a4/Meditate-for-Beginners-Step-4-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-4-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-4-Version-3.jpg) 4 Start your timer. Once you’re settled into a comfortable position, set your timer for however long you’d like to meditate. Start small with 3 to 5-minute sessions, and work up to 10, 20, or even 30-minute sessions.[\[8\]](https://www.wikihow.com/Meditate-for-Beginners#_note-8)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview 5. [![Step 5 Focus on your breathing.](https://www.wikihow.com/images/thumb/7/7f/Meditate-for-Beginners-Step-5-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-5-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-5-Version-3.jpg) 5 Focus on your breathing. This is what meditation’s all about. Instead of trying not to think about things, give yourself something positive to focus on: your breath. Concentrate on your inhales and exhales, and let the worries of the outside world float away.[\[9\]](https://www.wikihow.com/Meditate-for-Beginners#_note-9)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview - Breathe through your nose, keeping your mouth closed, and avoid clenching your jaw or grinding your teeth.[\[10\]](https://www.wikihow.com/Meditate-for-Beginners#_note-10)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Ni-Cheng Liang, MD](https://www.wikihow.com/images/thumb/5/56/Ni-Cheng_Liang.png/-crop-100-100-99px-Ni-Cheng_Liang.png)Ni-Cheng Liang, MD Board Certified Pulmonologist](https://www.wikihow.com/Author/Ni-Cheng-Liang-MD) Expert Interview - Try focusing on how your lungs expand and contract or how it feels when air passes through your nose. 6. [![Step 6 Observe your breath without analyzing it.](https://www.wikihow.com/images/thumb/d/dd/Meditate-for-Beginners-Step-6-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-6-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-6-Version-3.jpg) 6 Observe your breath without analyzing it. The goal is to be present within each breath, not to describe or judge it. Instead of worrying about what you’re feeling, focus on the present moment. Concentrate on one breath at a time.[\[11\]](https://www.wikihow.com/Meditate-for-Beginners#_note-11) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. [Go to source](https://www.wikihow.com/Meditate-for-Beginners) 7. [![Step 7 Bring your attention back to your breath if it wanders.](https://www.wikihow.com/images/thumb/a/a7/Meditate-for-Beginners-Step-7-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-7-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-7-Version-3.jpg) 7 Bring your attention back to your breath if it wanders. If your mind starts to wander while you meditate, that’s okay! Rather than focusing on silencing your mind, let the thoughts come and go. Ignore outside world distractions, and return your focus to your breath.[\[12\]](https://www.wikihow.com/Meditate-for-Beginners#_note-12)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Ni-Cheng Liang, MD](https://www.wikihow.com/images/thumb/5/56/Ni-Cheng_Liang.png/-crop-100-100-99px-Ni-Cheng_Liang.png)Ni-Cheng Liang, MD Board Certified Pulmonologist](https://www.wikihow.com/Author/Ni-Cheng-Liang-MD) Expert Interview - Notice when intrusive thoughts or distractions come through—is it during your inhales or exhales? Use this knowledge to revert your focus during specific moments of your practice. - If you have a hard time refocusing, try counting your breaths.[\[13\]](https://www.wikihow.com/Meditate-for-Beginners#_note-13)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https://www.wikihow.com/images/thumb/3/38/Soken_Graf.png/-crop-100-100-100px-Soken_Graf.png)Soken Graf Certified Meditation Coach](https://www.wikihow.com/Author/Soken-Graf) Expert Interview 8. [![Step 8 Understand that meditating isn’t always easy.](https://www.wikihow.com/images/thumb/4/4e/Meditate-for-Beginners-Step-8-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-8-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-8-Version-3.jpg) 8 Understand that meditating isn’t always easy. Meditation is a practice for a reason—it takes time to master! Try not to be too hard on yourself, especially when you’re first starting. You’ll build your meditating muscle with time. After all, being mindful is a lifelong goal.[\[14\]](https://www.wikihow.com/Meditate-for-Beginners#_note-14)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-100-100-99px-James_Brown.jpeg)James Brown Meditation Coach](https://www.wikihow.com/Author/James-Brown) Expert Interview - Aim to practice meditating for a few minutes every day. The more consistent your routines, the easier your sessions will become and the more benefits you’ll feel. - Try downloading a meditation app like [Headspace](https://www.headspace.com/) or [Calm](https://www.calm.com/) or following guided meditations online, as these can help you when you’re feeling unmotivated.[\[15\]](https://www.wikihow.com/Meditate-for-Beginners#_note-15)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview Method 2 Method 2 of 2: ### Meditation Prep & Tricks [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Meditate-for-Beginners) 1. [![Step 1 Determine what you hope to gain with meditation.](https://www.wikihow.com/images/thumb/6/62/Meditate-for-Beginners-Step-9-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-9-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-9-Version-3.jpg) 1 Determine what you hope to gain with meditation. Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.[\[16\]](https://www.wikihow.com/Meditate-for-Beginners#_note-16) X Research source - Perhaps you hope meditating will help you manage your anxiety and relax more. - Maybe you want to feel more present in your body. - Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”[\[17\]](https://www.wikihow.com/Meditate-for-Beginners#_note-17)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https://www.wikihow.com/images/thumb/3/38/Soken_Graf.png/-crop-100-100-100px-Soken_Graf.png)Soken Graf Certified Meditation Coach](https://www.wikihow.com/Author/Soken-Graf) Expert Interview 2. [![Step 2 Make or find a distraction-free area to meditate in.](https://www.wikihow.com/images/thumb/2/25/Meditate-for-Beginners-Step-10-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-10-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-10-Version-3.jpg) 2 Make or find a distraction-free area to meditate in. Especially when you’re just starting out, it’s important to clear your environment of distractions. Turn off the TV, silence your phone, close windows and doors, and dim lights. The fewer things there are to distract you, the better.[\[18\]](https://www.wikihow.com/Meditate-for-Beginners#_note-18)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview - If you live with other people, ask them if they could be quiet or not come in the room for a short time while you meditate. - Enhance your distraction-free space by lighting a soothing scented candle or incense. - Put on instrumental music to help drown out outside noises and create a calming environment. - Place an inspirational picture near your meditation space to help encourage you.[\[19\]](https://www.wikihow.com/Meditate-for-Beginners#_note-19)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Soken Graf](https://www.wikihow.com/images/thumb/3/38/Soken_Graf.png/-crop-100-100-100px-Soken_Graf.png)Soken Graf Certified Meditation Coach](https://www.wikihow.com/Author/Soken-Graf) Expert Interview 3. [![Step 3 Set up a meditation cushion if you’d like.](https://www.wikihow.com/images/thumb/3/39/Meditate-for-Beginners-Step-11-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-11-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-11-Version-3.jpg) 3 Set up a meditation cushion if you’d like. Also known as zafus, a meditation cushion can help you stay comfortable and grounded while meditating. Make your own zafus at home by setting an old pillow or sofa cushion on the ground.[\[20\]](https://www.wikihow.com/Meditate-for-Beginners#_note-20) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) National Health Service (UK) Public healthcare system of the UK [Go to source](https://www.wikihow.com/Meditate-for-Beginners) - Use a pillow or cushion that’s large enough for you to sit cross-legged in. - If sitting on the floor hurts your body, feel free to sit in a chair. 4. [![Step 4 Put on comfortable clothes.](https://www.wikihow.com/images/thumb/4/49/Meditate-for-Beginners-Step-12-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-12-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-12-Version-3.jpg) 4 Put on comfortable clothes. The main purpose of meditating is to relax your mind, body, and spirit, and wearing something comfy is a great way to start. Try to avoid wearing constrictive clothing like jeans or tight pants, and opt for loose, breathable fabrics. Wear what you feel the most comfortable in, even if that means your pajamas.[\[21\]](https://www.wikihow.com/Meditate-for-Beginners#_note-21)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview - As you continue your meditation practice, it may become easier to meditate in all types of clothing in any location.[\[22\]](https://www.wikihow.com/Meditate-for-Beginners#_note-22) X [Trustworthy Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) Mayo Clinic Educational website from one of the world's leading hospitals [Go to source](https://www.wikihow.com/Meditate-for-Beginners) 5. [![Step 5 Choose a relaxing time to meditate.](https://www.wikihow.com/images/thumb/1/1c/Meditate-for-Beginners-Step-13-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-13-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-13-Version-3.jpg) 5 Choose a relaxing time to meditate.[\[23\]](https://www.wikihow.com/Meditate-for-Beginners#_note-23)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-100-100-99px-James_Brown.jpeg)James Brown Meditation Coach](https://www.wikihow.com/Author/James-Brown) Expert Interview As a beginner, meditating during the busiest parts of your day may be difficult. Help ease your mind and avoid distractions by meditating at a time when you’re stress-free and relaxed. Perhaps this is first thing in the morning or right before bed.[\[24\]](https://www.wikihow.com/Meditate-for-Beginners#_note-24)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview - Remove all distractions before you start meditating. For instance, use the restroom, write that email, or eat a snack before sitting down. - Meditating during stressful times may become easier with practice, so be patient with yourself and your journey. 6. [![Step 6 Set up a timer.](https://www.wikihow.com/images/thumb/0/0f/Meditate-for-Beginners-Step-14-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-14-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-14-Version-3.jpg) 6 Set up a timer. When you first start meditating, it’s always best to allot a certain amount of time for your exercise. This way, you won’t be distracted by how much time you have left or if you meditated long enough. Start by programming your timer for 3 to 5 minutes and then move up from there.[\[25\]](https://www.wikihow.com/Meditate-for-Beginners#_note-25)X [Expert Source](https://www.wikihow.com/wikiHow:Delivering-a-Trustworthy-Experience) [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png)Masha Kouzmenko Meditation Coach](https://www.wikihow.com/Author/Masha-Kouzmenko) Expert Interview - Use a handheld kitchen timer, your phone, or an online timer. ### Meditation Exercises and Resources [![](https://www.wikihow.com/images/thumb/a/ad/Simple-Meditation-Exercises_sample.png/340px-Simple-Meditation-Exercises_sample.png.webp)![](https://www.wikihow.com/images/thumb/a/ad/Simple-Meditation-Exercises_sample.png/340px-Simple-Meditation-Exercises_sample.png) Simple Meditation Exercises](https://www.wikihow.com/Sample/Simple-Meditation-Exercises) [![](https://www.wikihow.com/images/thumb/e/e9/Helpful-Meditation-Resources_sample.png/340px-Helpful-Meditation-Resources_sample.png.webp)![](https://www.wikihow.com/images/thumb/e/e9/Helpful-Meditation-Resources_sample.png/340px-Helpful-Meditation-Resources_sample.png) Helpful Meditation Resources](https://www.wikihow.com/Sample/Helpful-Meditation-Resources) ## Expert Q\&A Search [Add New Question]() - Question Why is it hard for me to meditate? [![Marta Nagorska](https://www.wikihow.com/images/thumb/6/62/Marta_Nagorska.png/-crop-171-171-170px-Marta_Nagorska.png)](https://www.wikihow.com/Author/Marta-Nagorska) [Marta Nagorska](https://www.wikihow.com/Author/Marta-Nagorska) Nail Artist Marta Nagorska is a Nail Technician and Nail Art Blogger based in London, UK. She runs the blog, Furious Filer, where she gives tutorials on nail care and advanced nail art. She has been practicing nail art for over 5 years and graduated from Northampton College with distinction with a Nail Technician and Manicurist degree in 2017. She has been awarded the top spot in the OPI Nail Art Competition. [![Marta Nagorska](https://www.wikihow.com/images/thumb/6/62/Marta_Nagorska.png/-crop-171-171-170px-Marta_Nagorska.png)](https://www.wikihow.com/Author/Marta-Nagorska) [Marta Nagorska](https://www.wikihow.com/Author/Marta-Nagorska) Nail Artist Expert Answer You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \$1 helps us in our mission. [Support wikiHow](https://www.wikihow.com/wikiHow:Contribute) [Yes](https://www.wikihow.com/Meditate-for-Beginners) [No](https://www.wikihow.com/Meditate-for-Beginners) [Not Helpful 17](https://www.wikihow.com/Meditate-for-Beginners) [Helpful 51](https://www.wikihow.com/Meditate-for-Beginners) - Question How long should I meditate as a beginner? [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-200-200-198px-James_Brown.jpeg)](https://www.wikihow.com/Author/James-Brown) [James Brown](https://www.wikihow.com/Author/James-Brown) Meditation Coach James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare. [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-200-200-198px-James_Brown.jpeg)](https://www.wikihow.com/Author/James-Brown) [James Brown](https://www.wikihow.com/Author/James-Brown) Meditation Coach Expert Answer It can take a little time to get used to, so start with sessions that are only a few minutes long. Work your way up to meditating for 10–20 minutes at a time. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \$1 helps us in our mission. [Support wikiHow](https://www.wikihow.com/wikiHow:Contribute) [Yes](https://www.wikihow.com/Meditate-for-Beginners) [No](https://www.wikihow.com/Meditate-for-Beginners) [Not Helpful 23](https://www.wikihow.com/Meditate-for-Beginners) [Helpful 62](https://www.wikihow.com/Meditate-for-Beginners) - Question How long should I meditate if I'm just a beginner? [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-200-200-200px-Masha_Kouzmenko.png)](https://www.wikihow.com/Author/Masha-Kouzmenko) [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) Meditation Coach Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley. [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-200-200-200px-Masha_Kouzmenko.png)](https://www.wikihow.com/Author/Masha-Kouzmenko) [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) Meditation Coach Expert Answer You can easily meditate for just a minute or two if that's all the time you have. Just try to make it a daily habit so it becomes part of your routine. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even \$1 helps us in our mission. [Support wikiHow](https://www.wikihow.com/wikiHow:Contribute) [Yes](https://www.wikihow.com/Meditate-for-Beginners) [No](https://www.wikihow.com/Meditate-for-Beginners) [Not Helpful 15](https://www.wikihow.com/Meditate-for-Beginners) [Helpful 63](https://www.wikihow.com/Meditate-for-Beginners) [See more answers](https://www.wikihow.com/Questions/Meditate-for-Beginners#offset=3) Ask a Question 200 characters left Include your email address to get a message when this question is answered. [Submit]() Advertisement ## Video [Read Video Transcript](https://www.wikihow.com/Meditate-for-Beginners) ## Reader Videos ## Tips - Meditating before bed can help you unwind and feel more relaxed. Thanks [Helpful 16](https://www.wikihow.com/Meditate-for-Beginners) [Not Helpful 3](https://www.wikihow.com/Meditate-for-Beginners) Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial [Submit](https://www.wikihow.com/Meditate-for-Beginners) Thanks for submitting a tip for review\! Advertisement ## Warnings - Always be wary of organizations or people asking for large amounts of money in return for learning meditation, as some may use a beginner’s inexperience to their advantage. Thanks [Helpful 16](https://www.wikihow.com/Meditate-for-Beginners) [Not Helpful 5](https://www.wikihow.com/Meditate-for-Beginners) - Visions can occur while meditating and are completely normal; however, if they become distressing, stop your session immediately. 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![](https://www.wikihow.com/images/thumb/f/f6/Improve-Your-Memory-Using-Meditation-Step-1.jpg/-crop-342-184-245px-Improve-Your-Memory-Using-Meditation-Step-1.jpg)](https://www.wikihow.com/Improve-Your-Memory-Using-Meditation) Advertisement ## References 1. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-1) <https://pmc.ncbi.nlm.nih.gov/articles/PMC4895748/> 2. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-2) Soken Graf. Certified Meditation Coach. Expert Interview 3. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-3) <https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/> 4. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-4) James Brown. Meditation Coach. Expert Interview 5. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-5) <https://youtu.be/JslvBcIVtDg?t=106> 6. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-6) <https://psychcentral.com/health/meditation-for-beginners> 7. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-7) <https://youtu.be/oq6j9uWrcfg?t=81> 8. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-8) Masha Kouzmenko. Meditation Coach. Expert Interview 9. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-9) Masha Kouzmenko. Meditation Coach. Expert Interview [More References (16)](https://www.wikihow.com/Meditate-for-Beginners#aiinfo) 1. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-10) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview 2. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-11) <https://www.helpguide.org/mental-health/meditation/mindful-breathing-meditation> 3. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-12) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview 4. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-13) Soken Graf. Certified Meditation Coach. Expert Interview 5. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-14) James Brown. Meditation Coach. Expert Interview 6. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-15) Masha Kouzmenko. Meditation Coach. Expert Interview 7. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-16) <https://www.psychologytoday.com/us/blog/in-practice/201303/5-meditation-tips-beginners> 8. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-17) Soken Graf. Certified Meditation Coach. Expert Interview 9. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-18) Masha Kouzmenko. Meditation Coach. Expert Interview 10. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-19) Soken Graf. Certified Meditation Coach. Expert Interview 11. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-20) <https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/> 12. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-21) Masha Kouzmenko. Meditation Coach. Expert Interview 13. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-22) <https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858> 14. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-23) James Brown. Meditation Coach. Expert Interview 15. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-24) Masha Kouzmenko. Meditation Coach. Expert Interview 16. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-25) Masha Kouzmenko. Meditation Coach. Expert Interview ## About This Article ![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png) Written by: [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) Meditation Coach This article was written by [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) and by wikiHow staff writer, [Aly Rusciano](https://www.wikihow.com/Author/Aly-Rusciano). Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley. This article has been viewed 1,984,958 times. 61 votes - 82% Co-authors: 108 Updated: February 19, 2026 Views: 1,984,958 Categories: [Featured Articles](https://www.wikihow.com/Category:Featured-Articles "Category:Featured Articles") \\| [Meditation for Beginners](https://www.wikihow.com/Category:Meditation-for-Beginners "Category:Meditation for Beginners") [Article SummaryX](https://www.wikihow.com/Meditate-for-Beginners#summary_wrapper) Once you’ve found a meditation area free of noise, bright lights, and other distractions, sit on the floor or in a comfortable chair with your back straight and your chin down. Breathe in and out through your nose, and focus your attention on your breath. If your attention wanders, simply bring it back to your breathing. Continue breathing until your timer rings. For more advice, like how to wear comfortable clothing during your meditation, scroll down\! Did this summary help you? 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By continuing to use our site, you agree to our [cookie policy](https://www.wikihow.com/wikiHow:Cookie-Policy). ![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-100-100-100px-Masha_Kouzmenko.png) Written by: [Masha Kouzmenko](https://www.wikihow.com/Author/Masha-Kouzmenko) Meditation Coach Co-authors: 108 Updated: February 19, 2026 Views: 1,984,958 82% of readers found this article helpful. 61 votes - 82% Click a star to add your vote ![Gyamden Kiran](https://www.wikihow.com/images/thumb/f/f5/CommunityAvatar4.png/-crop-100-100-100px-CommunityAvatar4.png) Gyamden Kiran Aug 12, 2017 "I was and am so eager to learn meditation so that i can get into my subconscious mind. After I read this article, I have a kind of confidence in achieving my goal. I would like thank wikiHow teams for sharing these."..." 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I also liked that the article includes pictures, tips, and warnings. It helps when information is short, precise, and accurate all at once."..." [more](https://www.wikihow.com/Meditate-for-Beginners) ![Raegan Brotsky](https://www.wikihow.com/images/thumb/b/b0/CommunityAvatar2.png/-crop-72-72-72px-CommunityAvatar2.png) Raegan Brotsky Apr 4, 2016 "I read somewhere that imagining myself with a giant garbage can while meditating could help me clear my thoughts. I tried it quite a few times but this procedure seems a lot more effective. It's also detailed and descriptive."..." [more](https://www.wikihow.com/Meditate-for-Beginners) ![Purple Gal](https://www.wikihow.com/images/thumb/0/0a/CommunityAvatar1.png/-crop-72-72-72px-CommunityAvatar1.png) Purple Gal Dec 6, 2021 "It was my first time to try meditation. I did not expect for it to be effective on the first try. Though it was just for 5 minutes, I felt so relaxed and calm. It did help dial down the stress of today's work."..." 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Readable Markdown	[![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Meditate-for-Beginners) Expert-backed steps and benefits of starting a meditation practice [![PDF download](https://www.wikihow.com/extensions/wikihow/socialstamp/images/icon-pdf.svg) Download Article](https://www.wikihow.com/Meditate-for-Beginners) - [Starting Your Practice](https://www.wikihow.com/Meditate-for-Beginners#Starting-Your-Practice) - [Meditation Prep & Tricks](https://www.wikihow.com/Meditate-for-Beginners#Meditation-Prep-.26-Tricks) - [Exercises](https://www.wikihow.com/Meditate-for-Beginners#sample_Meditation-Exercises-and-Resources) - [Video](https://www.wikihow.com/Meditate-for-Beginners#Video) - [Expert Q\&A](https://www.wikihow.com/Meditate-for-Beginners#qa_headline) Breathe in. Breathe out. Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.[\[1\]](https://www.wikihow.com/Meditate-for-Beginners#_note-1) The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of every thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter. This article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness. [Check out the full interview here.](https://www.wikihow.com/Meditate-for-Beginners#wh-dialog-sample_358b2565bfc55f2dc9acf5d55d4ddab8) - Create a distraction-free space without phones or TVs and a comfortable place to sit. - Set a timer for 5 to 10 minutes (or shorter), close your eyes, and focus on your breathing until the timer dings. - Concentrate on your inhales and exhales if your mind wanders while meditating—it may even be helpful to count your breaths. - Meditating can help you relax while lessening stress, relieving anxiety, and channeling your focus.[\[2\]](https://www.wikihow.com/Meditate-for-Beginners#_note-2) 1. [![Step 1 Sit up straight on your cushion or chair.](https://www.wikihow.com/images/thumb/6/6c/Meditate-for-Beginners-Step-1-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-1-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-1-Version-3.jpg) An upright posture helps you focus on breathing as you inhale and exhale.[\[3\]](https://www.wikihow.com/Meditate-for-Beginners#_note-3) If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.[\[4\]](https://www.wikihow.com/Meditate-for-Beginners#_note-4) - Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them. 2. [![Step 2 Rest your hands in a comfortable position.](https://www.wikihow.com/images/thumb/9/9f/Meditate-for-Beginners-Step-2-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-2-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-2-Version-3.jpg) Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.[\[5\]](https://www.wikihow.com/Meditate-for-Beginners#_note-5) Advertisement 3. [![Step 3 Tilt your chin downward and close your eyes.](https://www.wikihow.com/images/thumb/1/17/Meditate-for-Beginners-Step-3-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-3-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-3-Version-3.jpg) A slight tilt in your chin helps open your chest, and closing your eyes shuts out visual distractions.[\[6\]](https://www.wikihow.com/Meditate-for-Beginners#_note-6) This is the ideal position for meditation, as it eases your breathing and helps you focus inward.[\[7\]](https://www.wikihow.com/Meditate-for-Beginners#_note-7) - As you continue to practice, you can learn to meditate with your eyes open. 4. [![Step 4 Start your timer.](https://www.wikihow.com/images/thumb/a/a4/Meditate-for-Beginners-Step-4-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-4-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-4-Version-3.jpg) Once you’re settled into a comfortable position, set your timer for however long you’d like to meditate. Start small with 3 to 5-minute sessions, and work up to 10, 20, or even 30-minute sessions.[\[8\]](https://www.wikihow.com/Meditate-for-Beginners#_note-8) 5. [![Step 5 Focus on your breathing.](https://www.wikihow.com/images/thumb/7/7f/Meditate-for-Beginners-Step-5-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-5-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-5-Version-3.jpg) This is what meditation’s all about. Instead of trying not to think about things, give yourself something positive to focus on: your breath. Concentrate on your inhales and exhales, and let the worries of the outside world float away.[\[9\]](https://www.wikihow.com/Meditate-for-Beginners#_note-9) - Breathe through your nose, keeping your mouth closed, and avoid clenching your jaw or grinding your teeth.[\[10\]](https://www.wikihow.com/Meditate-for-Beginners#_note-10) - Try focusing on how your lungs expand and contract or how it feels when air passes through your nose. 6. [![Step 6 Observe your breath without analyzing it.](https://www.wikihow.com/images/thumb/d/dd/Meditate-for-Beginners-Step-6-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-6-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-6-Version-3.jpg) The goal is to be present within each breath, not to describe or judge it. Instead of worrying about what you’re feeling, focus on the present moment. Concentrate on one breath at a time.[\[11\]](https://www.wikihow.com/Meditate-for-Beginners#_note-11) 7. [![Step 7 Bring your attention back to your breath if it wanders.](https://www.wikihow.com/images/thumb/a/a7/Meditate-for-Beginners-Step-7-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-7-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-7-Version-3.jpg) If your mind starts to wander while you meditate, that’s okay! Rather than focusing on silencing your mind, let the thoughts come and go. Ignore outside world distractions, and return your focus to your breath.[\[12\]](https://www.wikihow.com/Meditate-for-Beginners#_note-12) - Notice when intrusive thoughts or distractions come through—is it during your inhales or exhales? Use this knowledge to revert your focus during specific moments of your practice. - If you have a hard time refocusing, try counting your breaths.[\[13\]](https://www.wikihow.com/Meditate-for-Beginners#_note-13) 8. [![Step 8 Understand that meditating isn’t always easy.](https://www.wikihow.com/images/thumb/4/4e/Meditate-for-Beginners-Step-8-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-8-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-8-Version-3.jpg) Meditation is a practice for a reason—it takes time to master! Try not to be too hard on yourself, especially when you’re first starting. You’ll build your meditating muscle with time. After all, being mindful is a lifelong goal.[\[14\]](https://www.wikihow.com/Meditate-for-Beginners#_note-14) - Aim to practice meditating for a few minutes every day. The more consistent your routines, the easier your sessions will become and the more benefits you’ll feel. - Try downloading a meditation app like [Headspace](https://www.headspace.com/) or [Calm](https://www.calm.com/) or following guided meditations online, as these can help you when you’re feeling unmotivated.[\[15\]](https://www.wikihow.com/Meditate-for-Beginners#_note-15) 1. [![Step 1 Determine what you hope to gain with meditation.](https://www.wikihow.com/images/thumb/6/62/Meditate-for-Beginners-Step-9-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-9-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-9-Version-3.jpg) Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.[\[16\]](https://www.wikihow.com/Meditate-for-Beginners#_note-16) - Perhaps you hope meditating will help you manage your anxiety and relax more. - Maybe you want to feel more present in your body. - Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”[\[17\]](https://www.wikihow.com/Meditate-for-Beginners#_note-17) 2. [![Step 2 Make or find a distraction-free area to meditate in.](https://www.wikihow.com/images/thumb/2/25/Meditate-for-Beginners-Step-10-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-10-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-10-Version-3.jpg) Especially when you’re just starting out, it’s important to clear your environment of distractions. Turn off the TV, silence your phone, close windows and doors, and dim lights. The fewer things there are to distract you, the better.[\[18\]](https://www.wikihow.com/Meditate-for-Beginners#_note-18) - If you live with other people, ask them if they could be quiet or not come in the room for a short time while you meditate. - Enhance your distraction-free space by lighting a soothing scented candle or incense. - Put on instrumental music to help drown out outside noises and create a calming environment. - Place an inspirational picture near your meditation space to help encourage you.[\[19\]](https://www.wikihow.com/Meditate-for-Beginners#_note-19) 3. [![Step 3 Set up a meditation cushion if you’d like.](https://www.wikihow.com/images/thumb/3/39/Meditate-for-Beginners-Step-11-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-11-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-11-Version-3.jpg) Also known as zafus, a meditation cushion can help you stay comfortable and grounded while meditating. Make your own zafus at home by setting an old pillow or sofa cushion on the ground.[\[20\]](https://www.wikihow.com/Meditate-for-Beginners#_note-20) - Use a pillow or cushion that’s large enough for you to sit cross-legged in. - If sitting on the floor hurts your body, feel free to sit in a chair. 4. [![Step 4 Put on comfortable clothes.](https://www.wikihow.com/images/thumb/4/49/Meditate-for-Beginners-Step-12-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-12-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-12-Version-3.jpg) The main purpose of meditating is to relax your mind, body, and spirit, and wearing something comfy is a great way to start. Try to avoid wearing constrictive clothing like jeans or tight pants, and opt for loose, breathable fabrics. Wear what you feel the most comfortable in, even if that means your pajamas.[\[21\]](https://www.wikihow.com/Meditate-for-Beginners#_note-21) - As you continue your meditation practice, it may become easier to meditate in all types of clothing in any location.[\[22\]](https://www.wikihow.com/Meditate-for-Beginners#_note-22) 5. [![Step 5 Choose a relaxing time to meditate.](https://www.wikihow.com/images/thumb/1/1c/Meditate-for-Beginners-Step-13-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-13-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-13-Version-3.jpg) [\[23\]](https://www.wikihow.com/Meditate-for-Beginners#_note-23) As a beginner, meditating during the busiest parts of your day may be difficult. Help ease your mind and avoid distractions by meditating at a time when you’re stress-free and relaxed. Perhaps this is first thing in the morning or right before bed.[\[24\]](https://www.wikihow.com/Meditate-for-Beginners#_note-24) - Remove all distractions before you start meditating. For instance, use the restroom, write that email, or eat a snack before sitting down. - Meditating during stressful times may become easier with practice, so be patient with yourself and your journey. 6. [![Step 6 Set up a timer.](https://www.wikihow.com/images/thumb/0/0f/Meditate-for-Beginners-Step-14-Version-3.jpg/v4-460px-Meditate-for-Beginners-Step-14-Version-3.jpg)](https://www.wikihow.com/Meditate-for-Beginners#/Image:Meditate-for-Beginners-Step-14-Version-3.jpg) When you first start meditating, it’s always best to allot a certain amount of time for your exercise. This way, you won’t be distracted by how much time you have left or if you meditated long enough. Start by programming your timer for 3 to 5 minutes and then move up from there.[\[25\]](https://www.wikihow.com/Meditate-for-Beginners#_note-25) - Use a handheld kitchen timer, your phone, or an online timer. Meditation Exercises and Resources Search [Add New Question]() - Question Why is it hard for me to meditate? [![Marta Nagorska](https://www.wikihow.com/images/thumb/6/62/Marta_Nagorska.png/-crop-171-171-170px-Marta_Nagorska.png)](https://www.wikihow.com/Author/Marta-Nagorska) Marta Nagorska is a Nail Technician and Nail Art Blogger based in London, UK. She runs the blog, Furious Filer, where she gives tutorials on nail care and advanced nail art. She has been practicing nail art for over 5 years and graduated from Northampton College with distinction with a Nail Technician and Manicurist degree in 2017. She has been awarded the top spot in the OPI Nail Art Competition. [![Marta Nagorska](https://www.wikihow.com/images/thumb/6/62/Marta_Nagorska.png/-crop-171-171-170px-Marta_Nagorska.png)](https://www.wikihow.com/Author/Marta-Nagorska) Nail Artist Expert Answer You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice. - Question How long should I meditate as a beginner? [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-200-200-198px-James_Brown.jpeg)](https://www.wikihow.com/Author/James-Brown) James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare. [![James Brown](https://www.wikihow.com/images/thumb/e/e5/James_Brown.jpeg/-crop-200-200-198px-James_Brown.jpeg)](https://www.wikihow.com/Author/James-Brown) Meditation Coach Expert Answer It can take a little time to get used to, so start with sessions that are only a few minutes long. Work your way up to meditating for 10–20 minutes at a time. - Question How long should I meditate if I'm just a beginner? [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-200-200-200px-Masha_Kouzmenko.png)](https://www.wikihow.com/Author/Masha-Kouzmenko) Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley. [![Masha Kouzmenko](https://www.wikihow.com/images/thumb/6/61/Masha_Kouzmenko.png/-crop-200-200-200px-Masha_Kouzmenko.png)](https://www.wikihow.com/Author/Masha-Kouzmenko) Meditation Coach Expert Answer You can easily meditate for just a minute or two if that's all the time you have. Just try to make it a daily habit so it becomes part of your routine. [See more answers](https://www.wikihow.com/Questions/Meditate-for-Beginners#offset=3) Ask a Question 200 characters left Include your email address to get a message when this question is answered. [Submit]() Advertisement - Meditating before bed can help you unwind and feel more relaxed. Thanks Thanks for submitting a tip for review\! Advertisement - Always be wary of organizations or people asking for large amounts of money in return for learning meditation, as some may use a beginner’s inexperience to their advantage. Thanks - Visions can occur while meditating and are completely normal; however, if they become distressing, stop your session immediately. Thanks Advertisement ## References 1. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-10) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview 2. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-11) <https://www.helpguide.org/mental-health/meditation/mindful-breathing-meditation> 3. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-12) Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview 4. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-13) Soken Graf. Certified Meditation Coach. Expert Interview 5. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-14) James Brown. Meditation Coach. Expert Interview 6. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-15) Masha Kouzmenko. Meditation Coach. Expert Interview 7. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-16) <https://www.psychologytoday.com/us/blog/in-practice/201303/5-meditation-tips-beginners> 8. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-17) Soken Graf. Certified Meditation Coach. Expert Interview 9. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-18) Masha Kouzmenko. Meditation Coach. Expert Interview 10. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-19) Soken Graf. Certified Meditation Coach. Expert Interview 11. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-20) <https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/> 12. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-21) Masha Kouzmenko. Meditation Coach. Expert Interview 13. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-22) <https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858> 14. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-23) James Brown. Meditation Coach. Expert Interview 15. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-24) Masha Kouzmenko. Meditation Coach. Expert Interview 16. [↑](https://www.wikihow.com/Meditate-for-Beginners#_ref-25) Masha Kouzmenko. Meditation Coach. Expert Interview About This Article [Article SummaryX](https://www.wikihow.com/Meditate-for-Beginners#summary_wrapper) Once you’ve found a meditation area free of noise, bright lights, and other distractions, sit on the floor or in a comfortable chair with your back straight and your chin down. Breathe in and out through your nose, and focus your attention on your breath. If your attention wanders, simply bring it back to your breathing. Continue breathing until your timer rings. For more advice, like how to wear comfortable clothing during your meditation, scroll down\! Did this summary help you? 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