Meditation has moved from monasteries into hospitals, schools and smartphone apps, and for good reason. A growing body of research shows that regular practice can reduce stress, ease anxiety, improve sleep and help you handle difficult emotions with more calm. One of the most striking studies, published in JAMA Psychiatry, found that an eight-week mindfulness-based stress reduction (MBSR) course reduced anxiety about as much as escitalopram, a commonly prescribed anti-anxiety medicine, with far fewer side effects.
Still, starting can feel strangely difficult. Your mind wanders, you feel restless, and you wonder if you’re doing it “right”. These eight practical tips will help you build a meditation habit that actually sticks, plus a simple five-minute practice you can try today.
What is meditation, really?
Meditation is training your attention. Most beginner practices involve focusing on something simple, like your breath, a word or bodily sensations, and gently returning your attention each time it wanders. The wandering isn’t failure; noticing it and coming back is the exercise, like a repetition at the gym for your mind.
Common styles include:
- Mindfulness meditation: paying attention to the present moment without judgment
- Breath-focused meditation: anchoring attention on breathing
- Body scan: moving attention slowly through the body, noticing sensations
- Loving-kindness (metta): silently repeating kind wishes for yourself and others
- Mantra meditation: repeating a word or phrase
- Walking meditation: paying attention to each step
There’s no single best type. The best one is the one you’ll keep doing.
What the research says about the benefits
- Lower anxiety: in the JAMA Psychiatry trial of 276 adults with anxiety disorders, both MBSR and medication reduced anxiety severity by around 30% over eight weeks. Side effects were reported by about 79% of the medication group compared with about 15% of the mindfulness group.
- Less stress: meditation can calm the body’s stress response. Read more about why that matters in our article on the negative health impact of stress.
- Help with depression: mindfulness-based cognitive therapy (MBCT) is recommended in some national guidelines to help prevent depression from returning.
- Better sleep: mindfulness practices can improve sleep quality in people with sleep problems.
- Healthy aging: regular practice is linked with better attention and emotional wellbeing in older adults; see how mindfulness protects you as you get older.
Meditation isn’t a cure-all, and it works best as part of a broader approach to health that includes sleep, activity, connection and, where needed, professional treatment.
8 tips to get started with meditation
1. Pick a convenient time, and keep it short
Start with just 5 minutes a day. Consistency matters far more than length; five minutes daily beats an hour once a month. Many people find mornings easiest, before the day gets busy, but lunchtime or just before bed works too. Link it to an existing habit, such as right after brushing your teeth or making your morning coffee, so it becomes automatic. Increase by a few minutes each week if you’d like.
2. Find a quiet, comfortable spot
Choose a place where you’re unlikely to be disturbed for a few minutes. It doesn’t need to be special; a corner of your bedroom, a chair by a window or even your parked car can work. Put your phone on silent or airplane mode. Over time, sitting in the same spot helps your mind associate it with calm.
3. Sit in a posture that’s comfortable and alert
You don’t have to sit cross-legged on the floor. Sit on a chair with your feet flat, on a cushion, or kneel on a meditation bench. The aim is an upright, relaxed spine, so you’re comfortable but not sleepy. Rest your hands on your thighs or in your lap. If sitting is painful, you can meditate lying down, though you may be more likely to drift off.
4. Avoid meditating on a very full stomach
A heavy meal can make you drowsy and uncomfortable. Try meditating before eating or a couple of hours after a big meal. A light snack is fine if you’re hungry, since hunger can be distracting too.
5. Warm up the body first
A few minutes of gentle movement releases tension and makes it easier to sit still. Try neck rolls, shoulder shrugs, a few cat-cow stretches or a short yoga sequence. Our guides to yoga poses for beginners and the Five Tibetan Rites are good pre-meditation routines.
6. Start with a few deep breaths
Take three to five slow, deep breaths, breathing in through your nose and letting your belly expand, then exhaling slowly through your mouth. Making the exhale a little longer than the inhale helps signal to your nervous system that it’s safe to relax. Then let your breathing return to its natural rhythm and simply observe it. To explore breathing techniques further, try our guide to pranayama for beginners.
7. Be kind to your wandering mind (and keep a gentle smile)
Your mind will wander, probably dozens of times in a few minutes. That’s normal for everyone, including experienced meditators. When you notice you’ve drifted into planning, remembering or worrying, silently note “thinking” and return to your breath without criticizing yourself. Some teachers suggest a slight, relaxed smile, which can soften tension in the face and set a friendly tone for the practice.
8. Finish slowly
When your time is up, don’t jump straight back into your to-do list. Notice how your body feels, take a deep breath, wiggle your fingers and toes, and slowly open your eyes. Take a moment to appreciate that you made time for yourself. This short transition helps carry the calm into the rest of your day.
A simple 5-minute breathing meditation
- Sit comfortably with your back upright and set a gentle timer for 5 minutes.
- Close your eyes or soften your gaze toward the floor.
- Take three slow, deep breaths, then let your breathing settle naturally.
- Notice the feeling of the breath, at the nostrils, chest or belly. Choose one spot.
- Silently count each exhale from 1 to 10, then start again at 1.
- When you lose count or your mind wanders, kindly bring your attention back and start at 1.
- When the timer sounds, take one deeper breath, notice how you feel, and open your eyes.
Tools that make it easier
- Guided meditation apps and recordings: helpful for beginners, offering short sessions and reminders. Many free options exist.
- A timer with a gentle sound, so you’re not checking the clock.
- A meditation group or class: practicing with others adds motivation and guidance. An eight-week MBSR or MBCT course is ideal if you want structured training.
- A simple journal to note how you feel before and after.
Common challenges and how to handle them
“I can’t stop thinking.” You’re not supposed to. The skill is noticing and returning, not having a blank mind.
“I fall asleep.” Sit more upright, meditate earlier in the day, or keep your eyes slightly open.
“I feel restless or anxious.” Try a shorter session, walking meditation or a body scan. If strong or distressing emotions or memories come up, it’s okay to stop. People with a history of trauma, severe anxiety or other mental health conditions may benefit from a trained teacher or therapist experienced in mindfulness.
“I don’t have time.” Start with one minute. Try a mindful minute while the kettle boils or before opening your email.
“I missed a few days.” Just begin again today. There’s no streak to protect.
Bringing mindfulness into everyday life
Meditation doesn’t only happen on the cushion. You can practice mindfulness while washing dishes, walking to work, eating a meal without your phone, or listening fully to a friend. These small moments build the same skills. Mindfulness can also support better sleep; see our tips in omega-3s and insomnia, and for seasonal wellbeing, our summer mental health tips.
Common questions
How long should a beginner meditate?
Start with 5 minutes a day and gradually increase to 10 to 20 minutes if you like. Daily consistency matters more than session length.
What is the best time of day to meditate?
Whenever you can do it consistently. Many people prefer mornings, but lunchtime or evenings work too. Linking it to an existing habit helps.
Is it normal for my mind to wander during meditation?
Yes, completely. Noticing that your mind has wandered and gently returning to your focus is the core skill you’re building.
Can meditation help with anxiety?
Yes. A randomized trial in JAMA Psychiatry found an eight-week mindfulness course reduced anxiety about as much as a common anti-anxiety medication, with fewer side effects.
Do I need an app to meditate?
No, but guided apps and recordings can make starting easier. All you really need is a few quiet minutes and your breath.
This article is for general information and isn’t a substitute for professional mental health care. If you’re struggling with anxiety, depression or trauma, please reach out to a doctor or mental health professional.
Explore more mind and body articles in our mind and body section.
