Meditation for beginners: how to sit, how long, where to start

To begin meditating you need five minutes a day, a regular time and a comfortable upright seat — on a cushion, a chair or a bolster. The simplest practice is counting breaths from one to ten and starting again whenever a thought pulls your attention away. It is not about an empty head, but about calmly coming back.

How to sit

What matters most is that the hips sit a little higher than the knees — the spine then straightens by itself, without effort. On the floor, sit on the edge of a meditation cushion or a bolster, cross-legged or kneeling. If your knees hurt, sit on a chair, feet flat on the floor, back away from the backrest. Rest your hands on your thighs, relax the shoulders, close your eyes or let your gaze fall downwards in front of you.

How long and when

Start with five minutes and stay with it for two weeks before lengthening. Short and daily gives more than long once a week. Good times are morning, before you check your phone, or evening, before sleep. Set a timer with a soft sound so you are not glancing at the clock.

A simple practice: counting breaths

1. 1.Sit, take three calm, deeper breaths, then let the breath flow freely.
2. 2.On the out-breath, count silently: one. On the next out-breath: two. And so on up to ten.
3. 3.After ten, start again at one.
4. 4.When you notice you are thinking about something else or have lost count — go back to one, without judging.
5. 5.When the timer sounds, stay for a few more breaths before you stand.

What to do when the mind wanders

The mind will wander — that is not a mistake, it is the practice itself. Each “I drifted off” and return to the breath is one repetition, like lifting a weight at the gym. If drowsiness gets in the way, open your eyes and straighten your back; if restlessness, lengthen the out-breath. If meditation brings up strong anxiety or difficult memories, stop and talk to a teacher or a specialist.

A small ritual around practice

A fixed place and one repeated gesture to begin help: lighting incense before practice, a few drops of oil in a diffuser, the same blanket over your shoulders. Set incense in a non-flammable holder and air the room — you sit close and breathe calmly, so smoke should not linger.

The bolster and meditation cushion are in the Yoga section, incense and holders under incense. How to prepare the space is covered in A yoga corner at home.