Meditation for Beginners: 10 Tips to Get You Started

It happens to all of us – you try meditating, but your brain won’t shut up, and you get carried away by a random thought before you even realize it. Suddenly your back starts itching, and you get a burning desire to move and scratch it.  

Most beginners struggle and quit because they think meditation means you need to shut off your brain completely and have no thoughts at all, but the real purpose is to notice your thoughts without attaching to them, not deleting them. In this blog, I’ll talk about 10 simple and realistic tips you can adopt for your own meditative practice, whether you have no experience or are just starting.  

Tip 1: Start Small  

Social media and technology have kind of ruined our attention spans; some people struggle to sit still for even a minute-long video without using the 2x speed function. Begin with a shorter practice— I suggest no longer than 5 minutes. Set a timer or follow a guided instruction on YouTube. It’s better to be consistent with shorter sessions than to practice once every blue moon if you’re trying to build a habit that sticks. 

Tip 2: Habit Stack 

Habit stacking is the idea of pairing a new habit with an existing one to condition your brain for adoption. For example: after brushing my teeth, I will sit for 5 minutes with no distractions. Or after I put my bag down in the library, I will close my eyes and breathe 10 times. The goal is to make it automatic instead of feeling like “another task on the to-do list.” 

Tip 3: Pick a Comfortable Position 

Cross-legged on the floor is not the only meditation position. Alternatively, you can choose a position you know you can hold for a long period of time— sitting on a chair, a couch, or even lying down.Discomfort can be distracting, so staying comfortable helps you stay relaxed but awake.  

Tip 4: Focus on the Breath (But Don’t Fight Your Thoughts) 

Pay attention to your breath, notice the inhale and exhale, or the feeling of air entering your nose, or the rise and fall of your stomach. Thoughts will show up, and the harder you fight them, the more attached you will become to them. Be aware of them but gently return your focus to your breathing pattern. The practice is about drifting off and coming back to your inner center.  

Tip 5: Try a Simple Breathing Pattern 

Try following a rhythmic breath pattern like box breathing: inhale 4, hold 4, exhale 4, hold 4. You can also try an exhale-focused style: inhale 4 and exhale 6. These breathing patterns can be used anytime, for example, before an exam, a big presentation, or your daily workouts.  

Tip 6: Use Guided Meditations 

Guided meditations are everywhere online— YouTube, apps, and all kinds of free resources. Use keywords like “5-minute meditation,” “beginner meditation,” or “meditation for [purpose].” I suggest starting with shorter sessions— no more than 10 minutes when you’re just starting.  

Tip 7: Expect a Messy Mind  

If your mind feels loud and restless, it doesn’t mean you’re bad at meditating— it just means you’re human and your brain is working. Instead of judgement, lean into curiosity. Think: “Interesting… my brain is replaying that situation,” and return to your breath. Meditation helps us become more aware, and that includes being aware of our own thoughts too.  

Tip 8: Create a Ritual 

Make your practice special for you. Create a small ritual that triggers your brain into “mindfulness mode,” like lighting a candle, dimming the lights, or making a cup of tea. Use the same corner of your room or a specific spot somewhere. The goal is to make your practice “you-time,” not something you “need” to do. 

Tip 9: Track Feeling, Not Time 

It doesn’t matter if you’ve been meditating for an hour or not— time is not the focus. What matters more is how you feel during your practice. Are you calm? Are you reactive? Are you alert? Try journaling your session with one line: “Before:___/ After:___.” Make note of your wins, this will help keep motivation when results are dramatic.  

Tip 10: Be Flexible 

Life happens, and it’s okay if you miss a day. You don’t need a perfect streak. Just begin again the next day; you’re not starting all over from zero. If you need new stimulation to make your practice interesting, try out different positions or mediation styles. You don’t have to stick with just one. 

Quote of the Week: 

“Meditation brings wisdom, lack of meditation leaves ignorance. Know well what leads you forward and what holds you back and choose the path that leads to wisdom.”  —Buddha