How to Start Meditating: A 5-Minute Beginner Guide

Meditation is simply training your attention. You don't need to empty your mind — just notice when it wanders and gently bring it back.

A simple 5-minute practice

1. Sit comfortably with your back fairly straight.
2. Set a timer for 5 minutes.
3. Close your eyes or look softly at the floor.
4. Notice your breath going in and out.
5. When your mind wanders, notice it and return to the breath.
6. When the timer ends, take a moment before getting up.

Make it a habit

• Same time each day, like after brushing your teeth.
• Start with 5 minutes and increase slowly.
• Try guided meditations in apps or online.

Other styles

• Body scan: slowly notice each part of the body.
• Walking meditation: focus on each step.
• Loving-kindness: silently wish yourself and others well.

If meditation brings up difficult emotions, it's fine to stop and try a different approach, or talk to a professional.