What is Meditation?
Meditation is a practice of training your awareness to achieve a mentally clear and emotionally calm state.
Whether you’re a beginner or seasoned practitioner, meditation helps reduce stress, improve concentration, and enhances overall wellbeing. There are many styles, including mindfulness, mantra, guided, and breath-based meditation.
Whether you’re a beginner or seasoned practitioner, meditation helps reduce stress, improve concentration, and enhances overall wellbeing. There are many styles, including mindfulness, mantra, guided, and breath-based meditation.
Why Practice Meditation?
Reduces Stress
Improves Focus
Boosts Mood
Enhances Sleep
Promotes Mindfulness
Core Techniques
Mindfulness Meditation
- Bring attention to your breath, bodily sensations, thoughts, and feelings in the moment.
- Practice sitting quietly, noticing thoughts without judgment and coming back to the present.
- Try: Breathe in for 4 counts, out for 6 counts, repeat for 2 minutes.
Mantra-Based Meditation
- Silently repeat a calming word, thought, or phrase (mantra), such as “Om”, “Peace”, or “Let go”.
- When distracted, gently return to the mantra.
- Try: Repeat your chosen mantra with every breath for 3-5 minutes.
Guided Meditation
- Listen to a teacher or recording that leads you through visualization, breathing, or body scanning.
- Good for beginners and those seeking specific outcomes (calm, sleep, compassion).
- Try: Follow a guided session from a meditation app or YouTube.
Breath-Based Meditation
- Focus exclusively on the rhythm of your natural breath or specific breathing patterns.
- Great for instant stress relief and centering yourself in moments of anxiety.
- Try: Inhale 4, hold 4, exhale 4, hold 4 (box breathing) for 2 mins.
Try It: Quick Guided Meditation
5-Minute Guided Meditation for Beginners
Follow along with this calming video to help you find stillness and clarity.
Meditation FAQs
-
Do I have to clear my mind completely to meditate?No, it’s normal for thoughts to arise! Meditation is about gently noticing them and returning to your focus (breath, mantra, etc) without judgment.
-
How long & how often should I meditate?Even 1-5 minutes daily makes a difference. Consistency is more important than duration—try to build a comfortable daily or weekly routine.
-
Will meditation help with stress and anxiety?Yes, scientific studies show meditation significantly reduces stress, anxiety, and helps you better manage your emotions over time.
-
Can I meditate lying down?Yes, although you may fall asleep! For beginners, sitting upright (on a chair or cushion) is often best to stay alert but relaxed.
Further Resources
- Download free meditation apps like Insight Timer, Calm, or Headspace.
- Find guided sessions on YouTube or Spotify.
- Read articles from Mindful.org for best practices and scientific insights.
“You should sit in meditation for 20 minutes a day—unless you're too busy; then you should sit for an hour.”
— Zen proverb
— Zen proverb