Sign out
Meditation is a way to focus your mind to help you feel calmer and more aware. It’s an ancient practice that includes different styles and techniques — like mindfulness. Meditation has many health benefits for your body and mind, including:
- Reducing stress, anxiety, and depression
- Improving sleep and controlling pain
Regular meditation has also been shown to make positive changes to the brain in the areas that affect stress and anxiety.* So, if you’re ready to get the benefits of meditation but aren’t sure where to start, we’re here to guide you on your journey.
How to get into meditation
First thing you’ll want to do is create a space that allows you to relax and focus. Choose a time each day when you can meditate in this place without interruptions for 15 to 20 minutes. This consistency will help you develop a routine and build a habit.
Keep it simple and go at your own speed
You don’t need to do anything complicated to start a meditation routine. Just find a quiet place and decide how long you’d like to meditate. If 15 to 20 minutes feels too long, start with just 5 minutes. Then increase your time gradually every day. If you have trouble sitting, try lying down instead.
Do light exercise or deep breathing before getting started
The mind and the body are connected. It’s easier to achieve a calm mind when the body is relaxed. So doing light exercise or movement before meditation can help you get a deeper sense of calm as you meditate. This can be as simple as shaking out your hands and feet, stretching, or taking a few deep breaths.
Find your anchor
When you meditate, your mind may wander, especially when you’re starting out. That’s natural! It’s helpful to have an “anchor” to return your attention to the present moment. An anchor can be something like focusing on your breath, listening to a meditation guide, or repeating an affirmation.
Observe your thoughts without judgment
Many people think that meditation means having no thoughts in your head. But that’s not true. It’s normal for thoughts to come up. Instead of trying to push them away, simply observe them as if they were clouds passing in the sky. Your thoughts may start to connect. For example, you start thinking about what to make for dinner and then if you have enough ingredients. When this happens, bring your awareness back to your anchor.
Let go of expectations and comparisons
Start every meditation session with a sense of curiosity, letting go of specific expectations and goals. Each session may be different — and that’s okay.
Find a community
Connecting with others who meditate can motivate you to stay dedicated to your practice. Even if you’re meditating alone, being part of a supportive group can make you feel deeper sense of unity and purpose.
What are the different types of meditation?
You can use the above tips with most types of meditation. Here are a few meditation types to consider.
Mindfulness meditation
This is a common form of meditation. In mindfulness meditation, you pay close attention to what you’re feeling, thinking, and sensing in the moment. You don’t judge your thoughts. Instead, you focus on staying present.
Breath awareness meditation
This is a form of mindfulness meditation — and one of the most straightforward. The goal is to simply observe your breath. Notice how it feels going in through your nose, expanding into your lungs, and how your belly rises and falls.
Body-scan meditation
During this type of meditation, you’ll make a mental scan of your entire body and observe physical sensations. A good place to focus on first is your head. Then work your way down to your feet, moving your awareness to each area. You can simply see how that area is feeling. Or you can imagine breathing energy or healing to that area before moving to the next part of your body. Body scan is another type of mindfulness meditation.
Loving-kindness meditation
In this type of meditation, you can use a mantra (often a repeated word or sound) or positive phrase to promote feelings of love and compassion. While focusing on deep breaths, open your mind to receiving love and kindness. You can also use the meditation time to mentally send messages of love to yourself or others.
Walking or moving meditation
This type of meditation can be done with any type of movement. It’s meant to connect your thoughts with your body as you move. Focus your awareness on the type of activity you’re doing as you do it — instead of doing it automatically. Think about each step as you take it, how it makes you feel, and the sensations you experience.
Yoga is an excellent form of movement meditation where your mind, body, and breath are all connected. And forest bathing is a great type of walking meditation. It also gives you the added health benefits of being in nature.
Bottom line
Whether it’s your first time meditating or you want to find a new way to practice, we have many resources to help support your meditation journey. You can take advantage of our podcasts, self-care apps, videos, and more.