If you're anything like me—someone whose mind races a million miles a minute—achieving a few minutes of stillness can feel impossible. But over the last few years, I've hopped on the meditation bandwagon, and it has truly helped me so much.
Throughout this journey, I've learned that there's no "right way" to meditate, and you don't have to immediately jump into 45 minutes of breathwork to reap the benefits. (In fact, it can actually be counterproductive for beginners!) Still, most people need some sort of guidance when building a meditation routine—and if that sounds like you, you've come to the right place. I spoke with four meditation experts to learn how to find a practice that works for you, with tips and tools that can help make meditating become second nature.
Scroll down and you'll find eight meditation tips for beginners recommended by experts who have spent years learning how to become more present in their own lives. But before you dive into your first session, let's go over some meditation basics.
What is meditation?
Contrary to how it's often depicted in the movies, meditation is much deeper than simply sitting cross-legged with your eyes closed while chanting "om" over and over. And honestly, it can be defined in many different ways.
"There are a lot of interpretations these days, but at its core, meditation is a way of training the mind and heart to be more present, engaged, and kind," says Manoj Dias, a meditation teacher and author of Still Together: Connection Through Meditation.
Even though mediation can feel a bit silly to some people, its principles and benefits are rooted in science, explains licensed therapist Anita Yokota. "From a neuroscience perspective, meditation activates the prefrontal cortex, the calm, decision-making part of the brain, and quiets the amygdala, which governs fear and stress responses," she says. "Over time, this rewires your brain to be less reactive and more emotionally regulated."
How exactly do you meditate?
Long story short, there are many ways to meditate. Sitting in silence is just the tip of the iceberg—and if that doesn't appeal to you, there are plenty of other forms of meditation to try, like mindfulness, visualizations, mantras, body scanning, movement meditation, and more (you can read up on 'em here). "Some days, I sit in stillness. Other days, I visualize, breathe, or focus on a specific chakra," says Nidhi Pandya, an ayurvedic doctor and author of Your Body Already Knows.
One of the most popular forms of meditation is mindfulness, which Dias says is a great place to start if you're a newbie. "During a mindfulness practice, you come to your senses, which means connecting your senses to the present moment without judgment," he explains. "This could mean feeling your feet on the floor, noticing sensations in your hands or body, or observing your breath at the nose or belly. When your mind wanders (and it will), you gently bring it back. No drama, no judgment."
It can definitely feel a bit weird or uncomfortable at first, but pushing past any uneasiness will result in some major benefits. "It's kinda like training a new puppy to sit," jokes Dias. "You just have to practice over and over again. That’s how focus, presence, and clarity begin to grow." And if you're not vibing with one form, you can try another until you find something that works for you. We'll chat about some helpful tips later, but first...
What are the benefits of meditating regularly?
If you have trouble sleeping, are constantly feeling stressed or anxious, or find it difficult to focus at work, curating a meditation practice can help. "Meditation increases levels of dopamine, which supports motivation and pleasure, and serotonin, which stabilizes mood and promotes well-being," explains Yokota. "It also lowers cortisol, your stress hormone."
As you become more consistent, Dias says the benefits will only continue to develop: "You'll notice meditation strengthens self-awareness and emotional resilience—soon you'll be able to meet life's ups and downs with more confidence and compassion."
How long should you meditate for?
Sorry to tell you this, but you can't use the "I don't have enough time!" excuse when it comes to meditating, because you really only need a couple of minutes. "I tell people to start with just three minutes," says Pandya. "Let your body and mind touch the edge of stillness. Then gradually move to five, 10, then 15."
As you develop your practice, it will feel more natural to increase your meditation time. Remember: Don't rush it or force yourself. Always listen to your body.
How often should you meditate?
Just like with working out, you'll experience the best benefits when you stay consistent—consider meditation a workout for your brain! "Beginning with five to 10 minutes every day is more effective than meditating for 30 minutes once a week," promises Dias.
And don't stress about when you should meditate, because there's no perfect time. "The best time to meditate is whenever you’ll actually do it," says Yokota. Whether that's in the morning right when you wake up, in the middle of the day when you have a quick break at work, or right before you fall asleep at night, choose a time that works with your schedule.
Keep in mind, though, that meditating at certain times can help benefit you and your specific needs: "If you want clarity and focus, meditate first thing in the morning, before handling your phone, emails, or to-do lists," says Dias. "If you're looking to sleep better, try a session about 30 minutes before bed to unwind your nervous system."
Now, let's get to the tips, shall we?
Meditation Tips for Beginners
Start small.
Don't force yourself to meditate for 30 minutes or more from the jump. All of our experts say forcing yourself into it will weaken your confidence, and you'll be more likely to quit before you experience any of the benefits. "Begin with just five minutes a day," urges Dias. "It’s less intimidating and easier to stay consistent. You can always build from there."
If you're struggling to find even five minutes to set aside, Yokota suggests just one minute of breathwork. "Small moments can compound into big nervous system shifts."
Let go of perfection.
It can be really, really hard to quiet your mind, and you shouldn't expect mental stillness during your first few sessions. Heck, getting frustrated when you begin meditating is totally normal! "Your mind will wander, and that’s okay," reminds Yokota. "Every time you bring it back to your breath, you’re strengthening your attention span and rewiring your brain. That is the practice."
"Meditation isn’t about having zero thoughts. It’s about anchoring your awareness despite the thoughts," adds Pandya. "There's no such thing as failure while meditating, it's all part of the process."
Try different meditation styles.
Like I mentioned above, there a countless types of meditation—from mindfulness and visualizations to breathwork, mantras, and more—and if one technique doesn't speak to you, you can always try another.
"Don't rule anything out," says Erika Polsinelli, founder of the meditation app Evolve by Erika. "You never know what practice will really speak to you and give you what you need." Attempt a few and see what resonates the most with you.
Follow a guided meditation or app.
Take it from a fellow beginner—following a guided video or soundtrack takes some of the stress out of building a practice and can help you fully commit to your meditation sessions. There are plenty of apps to choose from, like Headspace, Calm, or Balance (my favorite). You can also search free videos on YouTube, where you'll find infinite audio tracks and specific meditations catered towards reducing anxiety, building confidence, falling asleep, and more.
Breathe.
Your breath is one of the most powerful tools you can use to become present and sink into your meditation. Many meditation experts, including Polsinelli, recommend paying attention to and starting with your breath. Try this: "Close your eyes. Relax your jaw. Relax your shoulders. Then begin to breathe in deeply through the nose, feeling the body expand on your inhale. As you exhale, slowly release the breath out through the nose, allowing the body to come back towards its center. Repeat this for three to five minutes."
Use your senses.
Another way to embrace your meditation practice is to focus on physical sensations, like the feeling of your breath, the weight of your palms, and the sounds around you, says Dias. "Concentrating on and incorporating your senses anchors you in the now."
Stay consistent.
The more you stick with a routine, the more comfortable meditating will become. "Each session builds on the last. With time, the benefits expand—emotionally and neurologically," says Pandya.
"It is not always going to be easy to find time for it, but once you start to, you will notice the time is well worth it," says Polsinelli. She recommends tracking your consistency, whether with the help of an accountability buddy or by marking it on your calendar. Physically seeing your progress will make you more likely to keep at it!
Create a meditation space and ritual.
Having a dedicated spot in your home for meditation will make the practice feel more special. Plus, seeing your comfortable corner will also signal to your brain that it's time to meditate. "Choose a consistent, cozy space. Use natural light, soft textures, and grounding objects to engage your senses," suggests Yokota. "This calms your nervous system before you even begin meditating." Polsinelli adds that this space will train your brain to minimize distractions and allow you to cultivate positive energy to support your practice.
Once you create your meditation area, incorporating a little ritual into your practice will also encourage consistency. "I love creating a small intention tray, filled with calming items like a candle, my favorite lip mask, a grounding stone, or a journal," adds Yokota. "When I see it, my brain recognizes: this is my pause, breathe, and reset."
Meet the Experts
- Manoj Dias is an expert meditation teacher and author of Still Together: Connection Through Meditation.
- Anita Yokota is a licensed marriage and family therapist.
- Nidhi Pandya is an ayurvedic doctor and author of Your Body Already Knows: Intuitive Ayurveda.
- Erika Polsinelli is the founder of the meditation app Evolve by Erika.
