What is meditation? A beginner’s guide

Meditation is a practice in which you deliberately direct your attention to a particular anchor, such as your breath, sounds, physical sensations, compassion, and so on.

The aim is not to stop thinking or reach a special state of consciousness. Instead, you practise noticing what is happening right now without having to react to it immediately.

Thoughts, feelings, and physical sensations are a perfectly natural part of it. They do not need to disappear or be changed.

Many people meditate to find greater calm or cope better with stress. Others want to understand themselves better or develop compassion. There is therefore no single right way to meditate.

Above all, one thing matters: meditation is a practice. With every session, you train your attention a little, regardless of whether the session felt easy or difficult. You can think of your ability to meditate as a muscle that gets a little stronger each time.

What does meditation look like in everyday life?

You sit comfortably and notice, for example, how your breath feels. When you realise you are thinking about your shopping list, you return to the breath. Noticing and returning are part of the practice; an empty mind is not a requirement.

Start meditating step by step

Do I need a particular meditation posture?

Choose a position that is comfortable and lets you stay attentive. You can use a chair or a cushion. What matters is finding a position that suits your body.

Find a comfortable meditation posture