How to meditate for beginners: five simple steps

Meditation sounds harder than it is. You do not need a cushion, special clothes or an empty mind. You need a few quiet minutes and a gentle way to begin. Here is a plain guide for the first week.

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Group meditation with participants seated on chairs facing the teacher

Before you start

Pick a time you can repeat, such as after waking or before bed. Sit on a chair or lie down. Put the phone on silent, set a timer for five minutes and let your hands rest.

Five steps

Settle. Sit comfortably with a relaxed back and let your shoulders drop.
Breathe out slowly. A long out-breath tells the body it is safe to soften.
Notice the breath. Feel it at the nose, chest or belly. You do not need to change it.
Let thoughts pass. When a thought appears, notice it and come back. This is the practice, not a failure.
Finish gently. Open your eyes, stretch and carry a little of the calm into your day.

Common problems, and what helps

My mind will not stop

That is normal. Noticing that you were lost in thought is the meditation.

I fall asleep

Try sitting upright, or accept it. Falling asleep is fine for a sleep meditation.

I feel restless

Start with two minutes, breathe out slowly and let the body move a little.

I am not sure I am doing it right

There is nothing to get right. A guided meditation can lead you step by step.

How long should you meditate?

Start with three to five minutes a day and add a minute each week if it feels natural. Daily short sessions beat an occasional long one.

Guided or on your own?

A guided meditation gives you a calm voice to follow, which many beginners find easier. In Restful Awareness you tap how you feel, press play and choose a length from 3 to 20 minutes. No experience is needed.

“You do not have to quiet the mind. You only have to recognise what is already still.”Restful Awareness

Questions people ask

How do I start meditating?

Sit comfortably for five minutes, breathe out slowly, notice your breath and let thoughts pass without following them. A guided session can lead you.

How long should a beginner meditate?

Three to five minutes a day is a good start. You can lengthen it slowly.

What if my mind keeps wandering?

Every mind wanders. Gently noticing it and returning is exactly what meditation trains.

Do I need to sit cross-legged?

No. A chair, a sofa or lying down all work. Comfort and a relaxed back matter more than the position.

Is there a guided meditation for beginners?

Yes. Restful Awareness offers guided meditations in four levels from beginner to master, and you can try it free for 30 days.

More guides

What is mindfulnessWhat is mindfulness in plain words? A simple guide to mindfulness meditation: what it is, two ways to practise and a first three-minute exercise.Mindfulness exercisesFive simple mindfulness exercises for five minutes or less: mindful breathing, body scan, 5-4-3-2-1 grounding, mindful walking and resting in awareness.Sleep Meditation AppGuided sleep meditation and a simple bedtime routine for nights when your mind will not switch off. Body relaxation and soft sounds. Free for 30 days.

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