Meditation for beginners

Meditation is simpler than it sounds. Here is a five-minute practice you can try today, plus mindfulness, the body scan and yoga nidra.

Checked 21 October 2026 · By The Yoga Blog editors

What is meditation?

Meditation covers many practices that train attention and awareness. Most involve choosing something to focus on, such as the breath, a word or the sensations of the body, and gently bringing your attention back each time it wanders. Mindfulness meditation means paying attention to the present moment without judging what you notice.

How to meditate: a 5-minute practice

1. Sit comfortably. On a chair with your feet flat, or on a cushion on the floor. Keep your back upright but relaxed.
2. Set a timer for 5 minutes, so you are not checking the clock.
3. Close your eyes or lower your gaze. Let your hands rest in your lap.
4. Notice your breath. Feel the air come in and go out, or the rise and fall of your belly. Don't change it; just notice it.
5. When your mind wanders, notice and come back. It will wander many times. Each return to the breath is the practice, not a failure.
6. Finish slowly. When the timer sounds, notice how you feel, then open your eyes.

Practise most days if you can. Five minutes done often is more useful than a long session now and then.

The body scan

Lie down or sit comfortably. Starting at your toes, move your attention slowly up through your body: feet, legs, hips, belly, chest, hands, arms, shoulders, neck and face. Notice each area without trying to change it. A full scan can take 10 to 20 minutes.

What is yoga nidra?

Yoga nidra, sometimes called "yogic sleep", is a guided relaxation practised lying down, usually in corpse pose. A teacher or recording leads you through stages such as noticing the body, the breath and images, while you stay relaxed but awake. The modern method was developed by Swami Satyananda Saraswati in the mid-20th century. It is easiest to try with a recording or in a class.

What can meditation help with?

Research suggests meditation and mindfulness practices may help with stress, anxiety and sleep, and may support general well-being. The evidence is stronger for some uses than others, and studies vary in quality. Meditation is not a substitute for treatment of a health condition.

Is meditation safe?

Meditation is generally considered safe for healthy people. A small number of people have reported unpleasant experiences, such as feeling more anxious. If you have a history of trauma or a mental health condition, talk with your health care provider, and consider learning with an experienced teacher.

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