How to meditate: a beginner's guide that starts with the breath

The steps

1. 1Choose a position: on a chair, cross-legged or lying down. No need to force your back straight.
2. 2Set a timer. Five minutes is enough the first time.
3. 3Start with some slow breathing to settle in.
4. 4Then just watch the breath. When you drift, come back without blaming yourself.
5. 5When the timer goes, open your eyes slowly and move your hands and feet before getting up.

Common questions

Am I doing it wrong if I keep drifting? No. Each time you notice and come back is the practice.

How long each day? Aim for daily first, 5 to 10 minutes, and lengthen it once it's a habit.

Can't sit still? Do a few minutes of breathwork first, or lie down and follow a voice guide.

Read this first

1. 1Sit or lie down somewhere safe. Never practise standing.
2. 2Never practise while driving, riding, bathing, swimming or near water.
3. 3If you can't hold your breath any longer, breathe in. This is not a contest.
4. 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
5. 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.