Meditation basics

A simple, no‑pressure guide to starting meditation — what to focus on, what to do with thoughts, and how to keep it easy.

Start simple

Meditation doesn’t need special equipment or perfect silence. The goal is not to “empty your mind.” Instead, you practice noticing where your attention is, and gently returning it to something steady — usually the breath.

Pick a short timer (5–10 minutes). Sit comfortably with an upright but relaxed posture. Let your shoulders drop, unclench your jaw, and soften your belly.

Choose an anchor

Your anchor is where you return when your mind wanders. Common anchors: the sensation of breathing at the nostrils, the rise and fall of the chest, or a soft mental count on the exhale.

Thoughts are normal

You will think. That’s not failure — it’s the workout. Each time you notice you’re lost in thought and return to the breath, that’s a “rep.” Over time those reps build steadier attention and calmer reactions.

Finish gently

When the timer ends, don’t jump up immediately. Take one final breath, notice how you feel, and then carry that steadiness into the next task.

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Ready to practice? Try a 10‑minute meditation timer or go back to the Meditation Timer home.