- Meditation has proven to have positive effects on both mental and physical health.
- It is important not only to choose the right form of meditation but also to practice it regularly.
Why start meditating at all?
In essence, meditation is an attempt at relaxation — a technique designed to direct thoughts, enhance mindfulness, and promote calmness. The most common focal point is the breath, which acts as an anchor. However, the focus of attention can shift throughout the practice to other internal or external stimuli. For example, this might include the body scan technique or the 5 Senses Meditation, where you gradually try to engage all your senses.
Meditation is incredibly simple and easy to begin, but it does require practice. The key lies in “doing nothing” and simply being. But in our lives, "doing nothing" often takes on a completely different meaning and is usually associated with procrastination or scrolling, which doesn't lead to true mindfulness or a sense of calm. So, it's important to remember that your mind will need some training to really tune in to meditation.
What are the benefits of meditation?
Meditation offers a plethora of benefits, though these can vary slightly from person to person based on factors such as individuality, general health, and lifestyle. The following effects have been verified by numerous studies:
- More effective stress management
- Relieving feelings of anxiety
- Higher self‑esteem
- Relief from sleep problems
- May help alleviate compulsive behaviours.
Types of meditation
- Mindfulness
- Body scan
- Visualisation
- Meditation in motion
- Kindness meditation
- Mantra meditation
- Guided meditation
How to start meditating at home
1. Choose the right form of meditation for you
Selecting the right form of meditation is essential. If you are a complete beginner and unsure what to expect from meditation or how to approach it, starting with guided meditation is highly recommended. A guide will help you gradually focus on your breath, relax, or explore techniques such as body scans and special breathing exercises. You can find countless videos online in various lengths and languages to suit your needs.
One of the simplest ways to begin is with a 5‑minute mindfulness meditation. Alternatively, you can explore guided meditations in podcast form.
2. Give yourself time to prepare
Before you sit down to meditate, take a moment to prepare. Don’t expect your mind to instantly switch to "relax" mode the moment you get home or open your laptop. Instead, treat yourself to a short preparation routine, during which you can, for example, drink some tea, do some skin care, light a candle, read a few pages of a book, etc. By consistently engaging in these activities before meditating, your body and mind will begin to associate this ritual with a time of calm, making it easier to immerse yourself fully in meditation.
It is also very important that you practice meditation regularly, ideally on a daily basis. Even 5 minutes is enough, but the real magic lies in the consistency and opportunity for daily "cleansing" and ritual. While it’s not necessary to meditate at the exact same time each day, having a planned time for your practice will help you stay committed.
3. Find a quiet place
The next step is to choose a suitable place for meditation. If possible, find a space where you can be alone, free from distractions such as flashing lights or outside noise. Be sure to turn off or silence all electronics, from your mobile phone to your watch — except if you're using a guided meditation. In that case, once the meditation begins, place your phone out of reach to minimise distractions.
Ensure that you can sit or lie down comfortably in your chosen position, allowing you to relax completely. Ideally, you should be able to stay still for the duration of the meditation without much movement. If you're constantly distracted by discomfort or movement, it will be much harder to fully sink into relaxation.
4. Set a time for meditation
The duration of your meditation session depends on your preference—anything from 5 minutes to 30 minutes or longer. The key is to choose a length of time that feels comfortable for you. For beginners, it’s best to start with shorter sessions and gradually increase the duration as you become more familiar with the practice. Starting with a 5‑minute meditation and then adding time or an additional session is often better than attempting a 20‑minute session right away and stopping halfway through due to lost focus.
If you’re using guided meditation, the session’s duration is often predetermined by the video or audio. If you’re meditating on your own, consider setting a timer with a soft, gentle sound to signal the end of your session. This way, you can stay immersed without worrying about time. However, be mindful to avoid harsh alarm sounds that might abruptly disrupt your relaxation. Decide for yourself whether you prefer to let time pass naturally or set specific time limits.
5. Is your mind wandering? Just bring it back
Let's face it — if you think you’ll completely quiet your mind and focus solely on your breath or body during your first meditation session, think again. It’s entirely normal for your thoughts to drift, sometimes even after your very first inhale and exhale.
When this happens, remember that it’s perfectly normal. You’re not doing anything wrong, and it happens to everyone. If you catch your mind wandering to work, your partner, or even what Mania said at the store, simply guide your thoughts back to your breath. Don’t beat yourself up or stress about your inability to concentrate — it’s all part of the process. Over time, you’ll get better at gently correcting your thoughts, though even then, there will be days when your mind feels more scattered than usual.
6. End the meditation on a positive note
Try to end the meditation with something positive. For example, a list of what you are grateful for, what you have accomplished today, what you are proud of yourself for, etc. This practice will help you "wake up" from meditation in a more relaxed and happy mood.
7. Return to reality gradually
After your meditation session, take your time transitioning back to your surroundings. If your eyes are closed, start by visualising your environment in your mind — try to imagine the walls around you, the color of the mat you’re sitting or lying on, and the space you’re in. Notice the sensations of your body: the contact of your feet or back with the mat, the movement of your fingers and toes. Gradually open your eyes.
Not every meditation will leave you deeply relaxed, but when it does, it’s important to ease back into reality slowly. If you rush to get up immediately, you may feel dazed or disoriented for a short while.
What to watch out for?
- Irregularity - as mentioned earlier, consistency is key when it comes to meditation. Even if it’s just for a few minutes, aim to practice every day. Regular repetition trains your mind to calm down more easily and quickly, helping you avoid the constant "chasing" of your thoughts.
- Unrealistic expectations - it's important to set realistic expectations for your meditation practice. Over time, meditation can help you calm your stormy thoughts, manage stress better, and find a sense of inner peace. However, it’s not a quick fix or an instant miracle that will transform sadness into joyful euphoria after just five minutes. Patience is essential for experiencing its full benefits.
- Over‑fixation on "switching off " - meditation is a bit like falling asleep — if you try too hard, it often becomes more difficult. Instead, allow your thoughts to flow freely, and if they wander, gently guide them back to your breath or a specific part of your body. You won’t always reach a deep state of relaxation, but that’s perfectly okay. Even regular, more “superficial” moments of calm are valuable.
- Distraction as failure - wandering thoughts are a natural part of meditation and will happen regularly, though they may lessen over time. Feeling guilt or frustration about your distractions won’t help — in fact, it can make it harder to relax. When your thoughts wander, simply acknowledge it, remind yourself that it’s okay, and return to focusing on your breath. Repeat this process as many times as needed.
- Lack of preparation - just like your body, your mind needs time to prepare for meditation. If you’ve been dealing with work emails or other stress‑inducing tasks moments before starting, it won’t easily switch into a state of "just being." To ease the transition, stop any activities that might disturb your focus, such as cooking, washing, or running a bath, and take a few moments to settle into a calm and quiet mindset.
Bottom line
Meditation can still be a rather abstract concept for many people, but anyone can start meditating. To get started, I recommend choosing shorter periods of time and a guided meditation that takes you through all the stages step by step. It's also important to practice meditation every day, even if it's only for 5 minutes. Find a suitable and quiet place, prepare your mind for the path to relaxation, and you will be ready to begin. If your thoughts wander elsewhere, that's perfectly normal — just bring them back and continue the process. Then, even after the meditation is over, return to "reality" gradually.
