How to Meditate for Beginners: A 5-Minute Start

Many people want to try meditation but feel put off by the idea of sitting still for an hour, or by the belief that they need to “empty their mind”. Good news: neither is true. If you are wondering how to meditate for beginners, the best place to start is small. Five minutes, a chair, and your breath are enough.

What meditation actually is

At its simplest, meditation is practising attention. You choose something to focus on, usually the breath, and each time your mind wanders you notice and gently come back. That moment of noticing and returning is not a failure. It is the practice itself.

A 5-minute meditation for beginners

1. Sit comfortably. A chair is perfect. Feet on the floor, back upright but not rigid, hands resting on your legs.
2. Set a timer for five minutes so you are not checking the clock.
3. Close your eyes or lower your gaze to the floor.
4. Take three slower breaths to arrive, letting the out-breath be a little longer.
5. Let your breathing return to normal and rest your attention on it: the air at your nostrils, or the rise and fall of your belly.
6. When your mind wanders, notice where it went (“planning”, “worrying”, “remembering”) and kindly bring your attention back to the breath.
7. When the timer sounds, notice how you feel before opening your eyes.

What to expect

Your mind will wander, probably dozens of times. Everyone’s does. Some days you will feel calmer afterwards, some days restless. Both are normal. Meditation is less like switching off and more like training a muscle: the benefit comes from returning, again and again.

Five tips to make it a habit

• Same time, same place. Link it to something you already do, like your morning coffee.
• Start with five minutes. It is better to do five minutes daily than thirty minutes once.
• Be kind to yourself. There is no such thing as a bad meditation.
• Use guidance when you need it. Our YouTube channel has short guided practices.
• Practise with others. Joining a live session makes it easier to keep going.

Where to go next

Once five minutes feels familiar, try ten, or explore a different focus like the body scan meditation. You can also read our simple guide to what mindfulness is.

This article is for general wellbeing and education, not medical or psychological advice. See our wellbeing disclaimer.