The Beginner’s Guide to Meditation

Make It Stand Out.

Meditation doesn’t require hours of silence or perfect focus. At its core, meditation is simply the practice of gently bringing your attention back to the present moment. With consistency, it can reduce stress, improve concentration, and support emotional balance.

1. Start Small

Begin with just 3–5 minutes a day. Short sessions are easier to maintain and build confidence.

2. Find a Comfortable Position

Sit in a chair with your feet flat on the floor or on a cushion. Keep your back upright but relaxed. You don’t need to sit cross-legged unless that’s comfortable for you.

3. Focus on Your Breath

Close your eyes or soften your gaze. Take slow, steady breaths and simply notice the sensation of breathing in and out.

4. Expect Your Mind to Wander

Thoughts will come — that’s normal. When you notice your attention drifting, gently return your focus to your breath without judgment.

5. Be Consistent

Like any skill, meditation improves with practice. Even a few minutes each day can make a meaningful difference over time.