Trying meditation for the first time? Many people feel unsure what to expect. Here are some common experiences, and some reassurance.
A chair is enough
You don’t need special cushions or clothes. Sitting comfortably on a chair works well.
Your mind will wander
This is the most common experience. Thoughts will come. Gently returning your attention is the practice.
You might feel restless
Sitting still can feel strange at first. That’s normal and usually eases with time.
You might feel calm
Some people feel a sense of calm, even after a few minutes.
Nothing special has to happen
There’s no right experience. Simply sitting and noticing counts.
Keep your breath natural
If you focus on your breath, let it flow naturally, and stop if you feel light-headed.
One sit is a beginning
There’s no pressure to become a regular meditator. One sit is enough to start.
How little is enough
Sit for three minutes today and notice your breath.
For more, read Struggling with mindfulness? Essential tips for beginners.
If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.