Meditation is a beautiful practice because it meets us where we are. There are techniques that intricately maneuver the body’s subtle energy through the power of the mind, and there are ones that involve simply looking up at the night’s sky. For a beginner, the key to getting a meditation practice off the ground hinges on finding the right technique and starting small. It is infinitely better to meditate five minutes every day than it is to meditate fifty minutes once a week. And while you’ll find plenty of tips on our site to help you on your way, it’s important to remember that there is no wrong way to meditate. There are no rules to follow. Sitting a certain way may be beneficial, but it’s not essential. So don’t worry about the “how to’s” and whether you’re doing it right and jump right in. Below are three beginner-friendly techniques to get you started on your journey. 

Mindfulness Meditation 

Mindfulness meditation is the bedrock of many meditation techniques. It involves paying attention in a particular way to the body and the breath in the present moment, without judgment—an awareness that notices life as it is, not how we wish it to be. This awareness creates a bit of space in the mind’s constant chatter and knee-jerk emotional reactions, allowing us to observe them and act consciously. It’s one of the best ways to get in touch with the body’s signals and start a relationship with the mind. 

1. Find a quiet, comfortable place where you can spend ten minutes by yourself. You can sit anywhere—in a chair or on your bed or floor. Sit with your back straight in a way that feels easy. You can cross your legs if that feels good.

2. Check in with how you’re feeling. How does your body feel? How about your mind? Are you tired or anxious? Take note of any sensations or emotions and let them be.

3. Take a couple of deep breaths. As you exhale, release any tension you’re holding in your body.

4. Become aware of your breathing. Focus on the breath as it enters and exits the body. Maybe this is at the point of the nostrils. Maybe you focus on your belly as it rises and falls.

5. When the mind wanders, gently bring it back to the sensation of the breath. Don’t judge or criticize yourself. The mind will wander, again and again. Bring your attention back, again and again.       

6. Continue for ten minutes. At the end, notice once more how you feel.

Walking Meditation

If the idea of sitting still for ten minutes already has you restless, you’re not alone. We live in an increasingly brain-centered society, and sometimes an effort to get back into the body is needed to feel balanced. Walking meditation engages all the senses with life as it happens. It changes an activity that’s usually focused on the destination into one that is anchored in the present moment. During this meditation, you walk consciously, just for the sake of walking itself.

1. Find a beautiful place to practice, if possible—maybe a park or a country road. If those aren’t available, practice with whatever you have to work with.

2. Stand still and take note of how you’re feeling. Are there any sensations in the body? How’s your state of mind? Take a few deep breaths to make a connection with the earth.

3. Start walking in an unhurried pace. Let it naturally match the rhythm of your breath in whichever way feels best.

4. Focus on the sensation of your feet touching the ground and only take the next step when you’re fully aware. Feel your joints moving, your arms swinging, and the rise and fall of your ribcage as you breathe. 

5. Keep your attention on walking. When other thoughts arise, gently notice them and let them go. No judgment or criticism. 

6. Allow yourself to smile and feel light as you walk.  

Flower-Gazing Meditation

Flower gazing is one of the simplest meditations for harnessing the attention on an external focal point. For the length of this meditation, the mind will be completely absorbed in a flower, one of the most beautiful ways to clear mental chatter. From the Taoist perspective, flower gazing is an energetic exchange between two living beings. It allows us to enter the stream of the Tao, a natural, harmonious state of existence that must be experienced instead of learned.

1. Find a quiet, comfortable place to sit with your spine straight. Place a flower in a vase straight at eye level, about a foot in front of you. 

2. Check in with how you’re feeling. Take a few deep breaths to relax any tension in the body. Feel yourself connected with the earth.

3. Gaze at the flower as if it is a friend—easily and lovingly. Receive its energy instead of directing your own. Absorb all of its details. Notice its colors and shapes and the context of it in its environment. 

4. If the mind wanders, bring it back to the flower without judgment. Allow a sense of gratitude to arise.

5. Once you finished meditating, close your eyes and see if the flower’s presence is still with you. 

Additional Reading:

What Type of Meditation Is Right For You?

How to Establish a Meditation Practice That Lasts