Simple meditation practices for beginners

Find a Quiet Space

Choose a calm and quiet spot where you won't be disturbed.

Get Comfortable

Sit or lie down in a comfortable position. You can sit on a chair, cushion, or floor.

Focus on Your Breath

Pay attention to your breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

Body Scan

Starting from your toes, mentally scan your body upwards. Notice any tension and consciously relax those areas.

Use a Mantra

Choose a word or phrase (like "peace" or "relax") and repeat it silently to yourself.

Mindful Observation

Observe your surroundings or an object, noticing details without judgment.

Count Your Breaths

Count each breath up to 10, then start over. If your mind wanders, gently bring it back to counting.

Guided Meditation

Use apps or online resources for guided meditation sessions that suit beginners.

Set a Timer

Start with short sessions (5-10 minutes) and gradually increase the duration as you become more comfortable.