How to start meditating as a beginner?

To start meditating, all you need is a quiet spot, a chair or cushion, and five minutes. Sit with your back straight but not rigid — a chair works fine; you don’t need to sit cross-legged. Close your eyes and breathe normally. Pay attention to the physical sensation of breathing: the air moving in through your nose, your chest or belly rising and falling, the pause at the end of each exhale. That’s it.

Your mind will wander. That’s not a failure — it’s the whole point of practice. Every time you notice you’re thinking about something else, gently return your attention to your breath. One wandering-and-return cycle is a rep, like one curl at the gym. Five minutes of that builds the mental muscle of focus and calm.

The NCCIH describes meditation as a mind-and-body practice used to calm the mind and improve overall well-being. Research shows it can help with anxiety, depression, and stress. There’s no right or wrong way to feel — some sessions will feel effortless; others will feel scattered. The consistency matters more than any single session. Start with 5 minutes daily, and only increase the time when 5 minutes feels natural.