You don't need to sit for a long time or "empty" your mind to start meditating. You can begin with a few minutes a day in a comfortable position, bringing your attention to one point such as the breath and gently calling it back when it wanders. What matters isn't perfection but trying regularly, with a soft attitude.
What is meditation, and what isn't it?
Meditation is a general name for practices in which you deliberately direct your attention to something. That something might be the breath, sensations in the body, a sound or a word. There are many traditions and approaches; the yoga tradition is one of them.
A common misconception is that there should be no thoughts at all. Most teachers explain that thoughts arriving is normal, and that the practice is noticing you've drifted and bringing attention back. A wandering mind doesn't mean you're doing it wrong.
How do I start meditating?
A simple start could look like this:
- Keep it short: Begin with three to five minutes. Set a timer if you like.
- Pick a comfortable position: Sit on a chair, cushion or the floor with a comfortably upright back. You can lie down if you need to.
- Give attention to one point: Focus on the breath coming in and out, or on the places where your body touches the floor.
- Notice when you've drifted: When your mind slips into a thought, notice it without judgement and return to the breath.
- Finish gently: When the timer sounds, don't jump up; wait a breath or two and notice your surroundings.
Repeating these steps is the practice itself.
How long, when and where should I meditate?
There's no single right answer, but a few suggestions may help:
- Length: Short sessions are more sustainable for most people at first. You can lengthen them as you feel comfortable.
- Time: Many people like to sit before starting the day or as they wind down in the evening. Choose the time when you're least tired.
- Place: A quiet corner where you won't be disturbed is enough. No special equipment is needed.
- Routine: Sitting at the same time and place can make it easier to build a habit.
Silencing your phone or leaving it in another room can also help you gather your attention.
What if my mind keeps wandering?
This is a very common experience; you're not alone. A few ideas:
- See noticing as a small success, because the moment you notice, you're already coming back.
- You can count your breaths (up to ten, then start over).
- Keeping your eyes slightly open and resting your gaze on a soft point is easier for some people.
- If sitting is hard, try a short walking meditation or guided recordings.
- Instead of criticising yourself, simply say "I'm beginning again".
How are meditation and yoga connected?
In the yoga tradition, postures, breathwork and meditation are seen as closely related subjects. Many yoga classes end with rest or a short silent sit. Slower styles like yin also help some people ease into meditation. You might like to read our article on breathwork first and then move on to meditation.
For meditation-based events and teachers, browse the events and instructors pages.
What should I be careful about when meditating?
Although meditation is a calming experience for many people, it doesn't feel the same for everyone. If you notice strong restlessness, anxiety or disturbing thoughts when you sit, it's reasonable to shorten the practice, stop, or seek support from a professional. If you have a physical or mental condition, we suggest talking to your doctor or a professional before starting a meditation practice. This article is not medical or psychological advice.
Frequently asked questions
What is the best position for meditation?
There's no single right one. A position where your back is comfortably upright, your shoulders are loose and you can stay for a while is fine. Sitting on a chair is perfectly valid.
What if I fall asleep while meditating?
It can happen if you're very tired. Trying a time of day when you're more alert, or keeping your eyes slightly open, may help.
Guided or silent meditation?
Both are valid. Beginners may find guided recordings or live classes easier, and you can try silent sitting over time.
On YogaEcho you can discover events, instructors and camps in your city, and apply to events you are interested in for free. Fees and registration terms are arranged directly with the organizer.
