How to Meditate Properly | Step-by-Step Technique for Beginners

Sit comfortably with a straight spine, choose an anchor (usually the breath), and focus on it. When the mind wanders, notice without judging and gently return to the anchor. That wander–notice–return cycle is the practice. Repeat for your chosen time (e.g. 5–10 minutes to start). There is no perfect meditation—showing up and returning to the anchor is enough. For a full step-by-step, see the rest of this page; for building a habit, see our daily routine and how to meditate at home guides.

Start with 5–10 minutes daily. Build to 15–20 minutes only when it feels comfortable to show up every day. Consistency matters more than length—short daily practice beats long, rare sessions. Use a timer so you are not watching the clock. For routine and habit tips, see our meditation daily routine page and our how to meditate at home guide. Do not push for long sits before the habit is steady.

Both are valid. Closed eyes are easier for most beginners and reduce visual distraction. Some traditions (e.g. Zen) use eyes slightly open with a soft gaze downward to stay alert and present. Try both and see what works for you—if you get drowsy with eyes closed, try a soft gaze. For posture and setup, see the rest of this page and our how to meditate guide.

Sit on a chair or cushion with the spine straight but relaxed—no slumping or over-arching. Feet on the floor if in a chair; legs cross-legged or kneeling if on the floor. Hands on knees or in the lap. The aim is alert yet relaxed: stable and comfortable enough to forget the body. For more on posture and common mistakes, see the rest of this page and our how to meditate at home section.

The breath is the most common anchor—sensation at the nostrils, chest, or belly. Do not control the breath; observe it as it is. You can also use body sensations (e.g. feet on the floor) or a mantra (e.g. in Transcendental or other traditions). Pick one anchor and stick with it for the session. For a full step-by-step and anchor options, see the rest of this page and our mindfulness and guided meditation type pages.

Notice that it wandered without judging yourself, then gently return to the anchor (e.g. the breath). The act of returning is the practice—it is like a rep in the gym. It is normal to wander often, especially at first. Each return trains attention. For more on the wander–notice–return cycle and common beginner questions, see the rest of this page.

When your timer ends, sit for a few more breaths. Then open the eyes (if closed) and move slowly. Do not jump up; allow a moment to transition back to the room. Rushing out can erase some of the calm. For the full step-by-step and what to do after meditation, see the rest of this page and our daily routine guide.

Yes, but you may get drowsy—lying down is associated with sleep. Sitting keeps most people more alert for focus-based practice. Lying down is fine for sleep-focused meditation or body-scan practices. If you have back issues, a supported recline or chair is better than straining on the floor. For posture options, see the rest of this page.

No. Chair, cross-legged, or kneeling are all fine. Comfort and a straight spine matter more than a specific pose. Lotus is not required in most traditions; forcing it can cause knee or hip strain. For posture details and alternatives, see the rest of this page and our how to meditate at home guide.

The anchor is the object of focus—usually the breath (sensation at nostrils, chest, or belly), but also body sensations, a mantra, or a sound. When the mind wanders, you return to the anchor. Choosing one anchor per session helps the mind settle. For how to use the breath as an anchor and other options, see the rest of this page and our mindfulness and guided type pages.

Thinking is normal. Meditation is not about stopping thoughts but noticing them and returning to the anchor. That repetition trains the mind—each return is practice. Even experienced meditators have thoughts; the difference is they notice and return without fighting. For the full technique and what to expect as a beginner, see the rest of this page.