How to Meditate | Beginner Guide – Posture, Breath & Common Mistakes

How to Meditate: Overview

Meditation is the practice of training attention—usually by focusing on the breath, a mantra, or body sensations—and gently returning when the mind wanders. You don’t need to stop thoughts; you learn to observe them without getting lost. This page covers the basics; the linked subpages go deeper.

Posture Basics

• Sit on a chair (feet on the floor) or on a cushion (cross-legged or kneeling). Keep the spine reasonably straight but not rigid.
• Hands can rest on the knees or in the lap.
• Eyes can be closed or slightly open with a soft gaze downward.
• Relax the shoulders, jaw, and face. You want alert yet relaxed.

For more detail, see How to meditate properly.

Breath Focus Basics

• Breathe naturally; don’t force the breath.
• Focus on the sensation of breath at the nostrils, chest, or belly.
• When the mind wanders (it will), notice without judging and return to the breath.
• Start with 5–10 minutes and increase as you feel comfortable.

Common Mistakes

• Expecting a blank mind – Thoughts are normal; the skill is returning to the anchor.
• Sitting in discomfort – Adjust posture or use a chair; pain distracts from practice.
• Skipping consistency – Short daily practice beats long, rare sessions.
• Giving up too soon – Benefits often build over weeks; stay with it.

Next Steps

• How to meditate properly – Step-by-step technique.
• Daily routine – Building a habit.
• How to meditate at home – Setting up and staying consistent.
• Meditation types – Choose a style; Book a class for guided support.
• Why you get sleepy during meditation — common causes and specific techniques to stay alert and present.

Starting Your First Session: Step by Step

If you are completely new to meditation, here is a simple starting sequence:

1. Choose a time — Morning before checking your phone is ideal. After work also works. Avoid right before sleep if drowsiness is a problem for you.
2. Set a timer — 5 minutes is enough to begin. Remove the guesswork of “when do I stop?”
3. Sit comfortably — Chair or cushion, spine reasonably tall but not rigid. See posture basics above.
4. Close your eyes (or soft downward gaze).
5. Take three slow, natural breaths — just to arrive and settle.
6. Focus on the breath — the sensation at the nostrils, or the rise and fall of the chest.
7. When the mind wanders (it will, within seconds) — notice “thinking”, and gently return to the breath. No judgment.
8. At the end — open your eyes slowly, take a moment before rushing. Notice how you feel.

Repeat this every day for one week before adding complexity or switching type.

When to Progress

• Week 1–2: 5 minutes, breath focus only. Build the habit.
• Week 3–4: Extend to 10 minutes if sitting comfortably. Same technique.
• Month 2+: Try a specific meditation type based on your goal, or add a goal-based practice.
• Whenever: Book a class for live guidance on posture, breath, or choosing a technique that fits your life.