Meditation can sound complicated, but it doesn’t need to be. You don’t need a retreat, special clothes or perfect silence. A chair and a few minutes are enough to start.
Find a spot
Choose a place that’s quiet enough, whether it’s a chair, a cushion or the edge of your bed. Any time of day works. If you tend to doze off, sitting upright in a chair may help.
Choose something to focus on
Many beginners focus on the breath. You might also focus on sounds around you, the feeling of your body in the chair or a simple word you repeat silently.
Let your breath be natural
There’s no need to control your breathing. Simply notice it as it comes and goes. If you ever feel light-headed, stop and breathe normally.
Expect your mind to wander
Meditation isn’t about having no thoughts. Your mind will wander, and that’s completely normal. Each time you notice, gently bring your attention back. That returning is the practice.
Start small
Begin with two to five minutes. You can build up gradually if you’d like. A short daily practice often feels easier than long, occasional sessions.
Be kind to yourself
Some days your mind will feel calm; other days, busy. Both are fine. There’s no such thing as a failed meditation.
Try different styles
If one approach doesn’t suit you, try another: guided recordings, walking meditation or loving-kindness practice.
How little is enough
Sit for three minutes today, noticing your breath. When your mind wanders, gently come back.
For more, read Breath, mood and attention: what early research suggests.
If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.