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Meditation for beginners

Most people start meditating with one worry: I can’t stop thinking. You don’t have to stop. You can begin with the mind you have today. Meditation isn’t about emptying your mind. It’s about noticing where your attention has gone, and gently bringing it back. Your mind will wander, many times. Each time you notice and come back, the practice is working.

Your mind will wander

Minds wander all day, not only when you meditate. In a 2010 study, people were asked at random moments what they were doing and what they were thinking about. Almost half the time, they were thinking about something other than what they were doing. And they were usually less happy when their minds had wandered.

So when your mind wanders in meditation, nothing has gone wrong. It’s doing what minds do.

Noticing is the practice

In a 2012 study, researchers scanned the brains of meditators as they focused on their breath. Each time a meditator noticed their mind had wandered, they pressed a button and came back. The researchers described a cycle that repeats through a session:

Your mind wanders.
You notice that it has.
You bring your attention back.
You stay with it for a while, until it wanders again.

Each step showed its own pattern of brain activity. The moment of noticing is a real event, and it’s the one you practise.

Teachers say the same thing in their own words. Michael Singer calls coming back the core of the path. Jon Kabat-Zinn, Jack Kornfield and Tara Brach each teach it as a return without judgement.

How to start

Find a way to sit. A chair with your feet on the floor is fine. So is a cushion. You can also lie down (see below).
Choose something to come back to. It might be the feeling of your breath, the sounds around you, your feet on the floor, or a voice guiding you.
Rest your attention there. You don’t need to breathe in a special way.
When you notice you’ve wandered, come back. You don’t have to finish the thought first, or push it away. There’s no need to scold yourself. If it helps, silently say “thinking”, and return.
After a few minutes, notice the room again. Move a little, then go on with your day.

What to come back to

The breath is the usual choice, but it isn’t the only one. Some people start controlling their breathing as soon as they watch it. For others, attention on the breath feels uncomfortable. If that’s you, choose something else. Listen to the hum of the room. Feel your hands resting together. Notice where your feet meet the floor.

How long to meditate

Start with a length you can manage without bargaining with yourself. Two or three minutes on your own is plenty. A timer helps you stop checking the clock. A 20-minute guided meditation is another good way in. A little, often, is easier to keep up than a lot, now and then. It can help to tie it to a moment that already happens, like sitting down after breakfast. If you miss it, come back to it the next day, the same way you come back to a breath.

Can you meditate lying down?

Yes. Sitting isn’t a test you have to pass first. Lying down can make meditation easier if sitting is tiring or uncomfortable. It can also make sleep more likely, so choose your position for what you want.

To stay awake, keep some light in the room, keep your eyes open, and choose a time before you’re worn out. If lying down always turns into a nap, try a chair. There’s more in Meditation to stay awake.
To fall asleep, lie the way you usually sleep, and choose a meditation made for bedtime. See Sleep meditation.
For comfort, a pillow under your head or knees can help. You don’t have to lie flat on your back. Change position if something hurts or goes numb.

Guided or silent?

A guided meditation gives your attention somewhere to go. The voice reminds you to come back, so you don’t have to remember on your own. That makes it a good way to begin. Silence gives you more room to set your own pace. You can use both.

Common worries

“I’m doing it wrong.” Ask what happened, not whether you were good at it. Did you notice a sound? Realise you were planning? Come back once? Then you practised.

“I keep falling asleep.” That usually means you’re tired, or very comfortable. Sit up, open your eyes, or meditate earlier in the day.

“Nothing happened.” That’s fine. There’s nothing to reach. Some sessions feel calm, and some feel busy. Both count.

“Hard feelings came up.” Paying close attention can sometimes bring up fear, old memories or a sense of unreality. This is known to happen. It isn’t a failing, and it’s a reason to stop for now. Open your eyes, look around the room, and feel what’s holding you up. If you have a history of trauma, dissociation or panic, keep it short. Consider having someone you trust nearby, or talking with a professional first.

“How do I know it’s working?” Look for small things. Maybe you notice you’ve wandered a little sooner. Maybe you catch a reaction a moment before it runs.

Where to begin here

The Begin here playlist is made for a first listen. Use these meditations somewhere you can rest safely, never while driving.

Welcome, a minute and a half on how to listen.
Coming Back, the practice of coming back each time your mind wanders, without blame. If you choose one, choose this.
Simply Notice, which gives sounds, feelings and thoughts the same gentle attention.
The Pause, which slows the moment before you answer.