How long should I meditate?

Begin with 2-5 minutes and build slowly. Many studies use 10-20 minutes, but consistency matters more than duration. Five minutes daily beats 30 minutes once a week.

What if I cannot stop my thoughts?

You are not supposed to stop thoughts. Meditation is noticing when the mind wanders and returning to your anchor without judgment. Each return is the practice.

Do I need an app or special equipment?

No. A chair (or cushion) and a timer is enough. Apps can help you stay consistent, but the core practice is simply attention and return.

When is the best time to meditate?

The best time is the time you can protect. Morning works for many, but a lunch break or an evening wind-down works too. Keep it simple and consistent.

How do I meditate correctly?

There is no perfect technique. Sit comfortably, focus on your breath (or another anchor), and gently return when your mind wanders. If you feel overwhelmed, shorten the session and keep your eyes open.

How to Meditate (for busy people)

Q: How do I start meditating as a beginner?

Start with 2-5 minutes. Sit comfortably, set a timer, and focus on one simple anchor (usually the breath). When your mind wanders, notice it and gently return.

15-second answer

To meditate, sit comfortably, set a timer for 2-5 minutes, and focus on one simple anchor (usually the breath). When your mind wanders, notice it and gently return without judging yourself.

If you’re asking what meditation is (and what it’s for) before you start, read: What is meditation? .

Step-by-step: how to meditate (your first session)

Sit comfortably - Chair or cushion. Spine tall but not rigid. Let the shoulders drop.
Set a timer - Start with 2-5 minutes.
Pick one anchor - Breath at the nostrils, chest movement, or belly movement.
Take three slow breaths - If you want a quick reset, use diaphragmatic breathing .
Stay with the anchor - Feel one inhale, one exhale.
When the mind wanders, return - Silently note “thinking” and come back to the breath.
Close gently - When the timer ends, take one deeper breath before opening your eyes.

Beginner plan: your first week (2-20 minutes)

Consistency beats intensity. The goal is to show up daily, even if the session is short.

Day 1: 2 min
Day 2: 2 min
Day 3: 3 min
Day 4: 4 min
Day 5: 5 min
Day 6: 5 min
Day 7: 5 min (then write one sentence: “What did I notice?”)

If you want to build toward longer sessions, add 1-2 minutes per week until you reach 10-20 minutes.

How to meditate at home (without a perfect setup)

Choose a repeatable spot - a chair, the edge of the bed, or a corner of the couch.
Reduce friction - put your phone on silent, set the timer, and start.
Treat noise as practice - sounds can be part of the background without needing to fix them.
If your home is distracting - keep your eyes open with a soft gaze and use the breath as a light anchor.
If you are doing this for sleep - a shorter, gentler version is often better: How to Meditate in Bed .

Troubleshooting (common mistakes)

“My mind will not stop”

That is normal.

Label it: “thinking”.
Give the mind a job: count breaths 1-10, then restart.
Shorten the session: 2 minutes of real practice beats 10 minutes of fighting.

”I feel uncomfortable / my posture hurts”

Use a chair and let the back be supported.
Make the goal “still enough”, not perfectly still.
If you feel pain (not mild restlessness), change position or stop.

”I get sleepy”

Open your eyes.
Sit more upright.
Try earlier in the day.
Keep it short (2-5 minutes) until it feels easier.

”I feel more anxious”

This can happen, especially if you are trying to control the breath.

Drop the breath counting and return to natural breathing.
Keep your eyes open and place attention on external sound.
If focusing on the breath triggers panic symptoms, stop and return to normal breathing.

When to be cautious

Meditation is generally safe, but go slowly if you have panic symptoms, trauma-related symptoms, or you notice your anxiety rising during practice.

Avoid forcing the breath.
If you feel dizzy, numb, or overwhelmed, stop and reset.
If you are dealing with severe symptoms, consider practicing with a qualified clinician or teacher.

Citations

NCCIH (US National Institutes of Health): Meditation and mindfulness overview - https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
Goyal et al. (2014) meta-analysis on meditation programs and stress (PubMed) - https://pubmed.ncbi.nlm.nih.gov/24395196/
Tang, Hölzel, Posner (2015) review on mindfulness meditation and the brain (PubMed) - https://pubmed.ncbi.nlm.nih.gov/25652177/
Mayo Clinic: Meditation basics and stress reduction - https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

Techniques to try next

Once the basic practice feels familiar, explore:

Coherent Breathing 5-5 - Equal inhale and exhale to steady the nervous system
Breath Noting - Silent labels to deepen attention
Open Awareness - Expand attention beyond the breath

The bottom line

Meditation is a skill, not a talent. You are not bad at it because your mind wanders - you are human. Start small, stay consistent, and let the benefits compound over weeks.

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