Meditation for beginners
🔵 Wellness practice
Meditation is the practice of training attention and awareness. Some forms come from spiritual traditions; many people also use them secularly.
Beginner meditation · 5 min
- Sit comfortably with your back supported. Eyes closed or soft.
- Feel your breath at the nostrils, chest or belly.
- When your mind wanders (it will), gently come back. That return is the practice.
- Finish by noticing sounds, then open your eyes.
Silent observation · 3 min
Sit and simply notice what is present: sounds, sensations, thoughts, without following them.
Guided reflection · 3 min
Ask softly: “What do I feel right now? What do I need? What am I grateful for?” Let answers arise without forcing.
Research suggests mindfulness-based meditation may help some people with stress and wellbeing. Meditation is not a cure for mental illness. If you have trauma or severe distress, practise with qualified guidance, as quiet sitting can sometimes bring up difficult feelings.