How to Begin a Simple Meditation Practice
Meditation doesn’t require silence, special cushions or an empty mind. It begins with a few minutes and a willingness to pay attention.
1. Start small
It’s tempting to aim for long sessions straight away, but short and regular is far easier to sustain. Begin with three to five minutes. You can always extend the time once the habit feels familiar.
2. Choose a time and place
Linking meditation to something you already do — after brushing your teeth, before your morning tea, or when you first sit down in the evening — helps it become part of your day. A quiet corner is ideal, but not essential. You can meditate on a bus, at your desk or in the garden.
3. Find a comfortable position
There’s no need to sit cross-legged on the floor. Try any of these:
- On a chair: feet flat on the floor, back supported or upright, hands resting on your thighs.
- On a cushion: hips slightly higher than your knees for comfort.
- Lying down: lovely for relaxation, although you may find yourself drifting off.
Choose a position that feels both relaxed and alert.
4. Choose an anchor
An anchor is something simple to rest your attention on. The breath is a common choice — noticing the air moving in and out, or the rise and fall of the belly. If focusing on the breath doesn’t feel comfortable, try sounds around you, or the sensation of your feet touching the floor.
“Each time you notice your mind has wandered and gently come back, you’ve completed one repetition of the practice.”
5. Expect the mind to wander
Everyone’s mind wanders — often within seconds. This isn’t failure. The practice is in noticing, letting go of the thought without judging yourself, and returning to your anchor. Some people find it helpful to silently label the moment: “thinking”, then back to the breath.
When guidance helps
Practising with a teacher can make it easier to stay focused and learn new techniques such as body scans, guided relaxation and visualisation. Our online Meditation classes are beginner-friendly, run for 20–45 minutes, and can be practised seated in a chair.
Meditation is offered for general well-being. If you’re living with a mental health condition, please talk with a qualified professional about what’s right for you.