How to meditate: A beginner’s guide to finding peace

Reviewed by Susan Radzilowski, MSW, LMSW, ACSW

Written by

therapist.com team

Last updated: 07/10/2025

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Meditation is a practice that’s been around for thousands of years, yet it feels as relevant today as ever before. In our busy world filled with constant notifications and endless to-do lists, taking time to quiet your mind isn’t just nice—it’s necessary.

The good news is that anyone can meditate, regardless of age, background, or spiritual beliefs. Research shows meditation can reduce stress, improve focus, and promote emotional well-being.¹

This guide will walk you through how to start a simple meditation practice that fits into your life.

It’s important to note that this article focuses on breath awareness, which may not be an accessible option if you have a condition that affects your ability to breathe deeply.

If this practice doesn’t fit your needs, other mindfulness exercises like guided visualization or progressive muscle relaxation may be a better fit.

Step 1: Choose a meditation technique

Meditation encompasses a remarkable variety of practices. Researchers have identified at least 52 basic meditation techniques across various traditions.² This might seem overwhelming if you’re wondering how to start meditating. But studies consistently show that body-centered techniques, like focusing on your breath, are less effortful and easier for beginners to learn.

Some of the most popular meditation techniques include:

• Scanning the body
• Observing the abdomen while breathing
• Observing thoughts

For this article, we’ll use a simplified approach inspired by traditional Zen meditation.³ This practice is known for its accessibility and effectiveness. It focuses on breath awareness, which is one of the most popular meditation techniques across all traditions.

Step 2: Find a comfortable and quiet space

Choose a spot where you won’t be easily disturbed. It could be a corner of your bedroom, a comfortable chair, or even a quiet spot outdoors. If you need to, tell people in your household or workspace that you’ll need a few uninterrupted minutes to yourself.

Your meditation space doesn’t need to be fancy. A simple cushion, chair, or even your bed can work. What matters most is that you feel comfortable and can maintain good posture.

Some people find it helpful to create a calming atmosphere with elements like a small plant, a meaningful object, or soft lighting, but these are optional.

Step 3: Set a timer for 5 to 10 minutes

When you’re just beginning, shorter meditation sessions are better for building a sustainable practice. Even short sessions, done regularly, will provide benefits.⁴ Start with just five minutes and gradually work your way up as you become more comfortable with the practice.

Use a gentle alarm on your phone or a dedicated meditation app to time your session. Timing your meditation session allows you to fully immerse in the practice without worrying about keeping track of time. Many meditation apps offer timers with gentle sounds that won’t startle you when they go off. These softer sounds can help make the transition out of meditation less jarring.

Step 4: Position your body

Your physical posture during meditation creates the foundation for mental focus. You want to be comfortable enough to relax, but not so relaxed that you drift off to sleep. For instance, while it’s possible to meditate while lying down, you might find that it’s harder to stay alert and awake.

Here are some options for positioning your body:

• Seated in a chair: Sit toward the front edge of the chair with your feet flat on the floor. Keep your back straight but not rigid, allowing for the natural curve of your spine.
• Cross-legged on a cushion: Sit on a firm cushion or folded blanket with your legs crossed in front of you. This posture, especially the version called “Burmese position,” helps comfortably keep your hips above your knees.
• Kneeling position: Kneel on a meditation bench or cushion, sitting back on your heels.

Each body is different, but what matters most is that you choose a position that works and feels comfortable to you.

Whichever position you choose, try to keep your head balanced naturally over your spine. Rest your hands on your thighs or in your lap. Close your eyes gently or keep them slightly open with a soft gaze directed at the floor a few feet in front of you.

Step 5: Bring your awareness to your breath and body

To begin, take a few deeper breaths to help your body settle, then allow your breathing to return to its natural rhythm.

Direct your attention to the physical sensations of breathing. You might notice the air moving through your nostrils, the rise and fall of your chest, or the expansion and contraction of your abdomen. Focus on whichever sensations are most noticeable for you.

Step 6: Count each breath up to 10

Counting breaths is an easy way to help beginners direct their awareness. Think of each breath as a circuit made of an inhale, a brief pause, and an exhale. Count each breath silently on the exhale.

If you lose track of your count or notice your mind has wandered, remember that this is completely normal. Simply start again at “one” without judging yourself. This counting technique gives your mind a simple focus point, making it easier to notice when your thoughts drift.

Step 7: Maintain stillness

Physical stillness is an important element in meditation practice. Research on stillness meditation shows it can help children and adults alike find calm and relaxation during busy days.⁵

Try to remain as still as possible during your meditation session, but don’t strain or force yourself to be rigid. If you feel a strong need to move—perhaps to adjust an uncomfortable position or respond to an itch—try first observing the sensation with curiosity.

Often, the urge will pass. If the discomfort continues, make any necessary adjustment mindfully and with intention, then return your body to stillness.

Step 8: Handle distractions mindfully

Your mind will wander during meditation—this is completely normal, even for experienced meditators. When you notice your mind has wandered:

1. Acknowledge the thought without judgment
2. Gently let the thought go, like releasing a balloon into the sky
3. Return your attention to your breath and counting

Remember, the goal isn’t to have zero thoughts. The intention is to notice when your mind has wandered and bring your attention back to your breath. Each time you do this is like a “mental push-up” strengthening your focus.

Step 9: Schedule your practice to maintain consistency

Consistency matters when establishing a meditation practice. One large study showed that experienced meditators practice approximately six times per week, with most describing their practice as “very regular” or “fairly regular.”⁶

As a beginner, aim for achievable daily practice goals of just 5 to 10 minutes. Consider meditating at the same time each day to build a habit—such as first thing in the morning or right before bed. Add a reminder to your phone or calendar to help you remember and track your progress to stay motivated.

Step 10: Personalize your practice

As you grow more comfortable with meditation, you can explore different approaches to find what works best for you:

• Try guided meditations: Many apps offer guided sessions on how to meditate properly that can help you build focus and learn new techniques. You may want to try several approaches, but it’s important to remember that there isn’t one “correct” way to meditate.
• Explore different techniques: Eventually, you might want to try walking meditation, loving-kindness meditation, or body scan practices. Notice how each makes you feel and which approaches resonate the most for you.
• Find your purpose: People meditate for all sorts of different reasons—personal development, stress reduction, spiritual insight, or simply enjoying life more fully. Clarifying your own motivation can help sustain your practice.

Remember that meditation is a personal journey. What works for someone else might not work for you, and that’s to be expected. Be willing to adapt and adjust your practice to fit your needs.

If you’re dealing with significant stress, anxiety, or other mental health challenges, consider speaking with a therapist. They can help you build a larger toolkit to support your well-being. Visit our directory to find a licensed professional who can provide guidance tailored to you.