What is meditation?
Meditation is the practice of resting your attention on one thing, such as the breath, a sound or a word, and gently returning to it whenever the mind drifts. The goal is not an empty mind. It is noticing where your attention has gone, and choosing to bring it back.
In yoga, meditation is dhyana, the seventh of Patanjali's eight limbs. It comes after pratyahara, drawing the senses inward, and dharana, concentration. India has a long tradition of meditation across many schools, and today it is also taught in hospitals, schools and offices in a non-religious form.
Your first 5-minute meditation
- Sit comfortablyCross-legged on a cushion, in Vajrasana, or on a chair with feet flat. Back upright but not stiff, hands resting on your thighs, or in a simple mudra such as Gyan mudra.
- Set a timerFive minutes. Put your phone on silent and face down.
- Close your eyesOr lower your gaze to the floor a little ahead of you.
- Find the breathNotice the air at the tip of the nose, or the belly rising and falling. Do not change it.
- Count if it helpsCount each out-breath from 1 to 10, then start again at 1.
- Notice the wanderingWhen you realise you are thinking about something else, silently say "thinking", and return to the breath.
- Finish gentlyWhen the timer ends, take one deeper breath, open your eyes and sit for a moment before getting up.
Types of meditation
| Type | What you focus on | Good for |
|---|---|---|
| Breath awareness | The natural breath at the nose or belly | Complete beginners. The best place to start. |
| Mindfulness | Whatever is happening now, without judging it | Stress, everyday calm. See mindfulness. |
| Body scan | Each part of the body in turn, from feet to head | Relaxation and sleep |
| Mantra or japa | A word or sound repeated silently or aloud, sometimes with a mala | A busy mind that needs something to hold |
| Trataka | Gazing steadily at a candle flame, then at its afterimage | Concentration. Avoid with eye conditions or epilepsy. |
| Loving-kindness | Silently wishing yourself and others well | Kindness, letting go of resentment |
| Walking meditation | Each step, slowly | People who find sitting still hard |
| Guided meditation | A teacher's voice, live or recorded | Beginners who want instructions |
| Yoga Nidra | A guided relaxation lying down | Deep rest and winding down at night |
In India you will also find residential silent retreats, such as 10-day Vipassana courses run at centres across the country on a donation basis. These are intense and best tried after some regular practice at home.
A 4-week plan
| Week | Daily practice | Time |
|---|---|---|
| 1 | Breath awareness with counting | 5 minutes |
| 2 | Breath awareness without counting, plus a 5-minute body scan before bed | 8 to 10 minutes |
| 3 | 2 minutes of Anulom Vilom, then breath awareness | 10 to 12 minutes |
| 4 | Try one new type, such as mantra or loving-kindness, twice this week | 12 to 15 minutes |
Meditate at the same time each day, such as straight after brushing your teeth in the morning, so it becomes a habit. Doing it after a few minutes of yoga poses or pranayama makes sitting still easier.
Common obstacles and what to do
| Problem | Try this |
|---|---|
| "My mind won't stop." | It is not supposed to. Count breaths, or use a short mantra to give the mind a job. |
| "I fall asleep." | Sit upright rather than lying down, open your eyes slightly, or meditate earlier in the day. |
| "My back or knees hurt." | Sit higher on a cushion or use a chair. Comfort matters more than a traditional posture. |
| "I get restless." | Shorten the session, or try walking meditation. |
| "There is too much noise at home." | Let the sounds be part of the practice. Notice them, then return to the breath. Early morning is usually quietest. |
| "I don't feel anything." | Benefits build slowly. Keep going for a few weeks and notice how you react to stress, not how the session feels. |
What the research says
A large 2014 review by Goyal and colleagues in JAMA Internal Medicine pooled 47 randomised trials with about 3,500 people. Mindfulness meditation programs, usually 8 weeks long, led to small to moderate improvements in anxiety, depression and pain, with moderate-strength evidence. Evidence for stress, sleep, attention and positive mood was weaker. Meditation was not better than other active treatments such as exercise or therapy, but it was a reasonable option alongside them.
In short: regular meditation can make a real, modest difference to how you handle stress and low mood. It is not a cure for mental illness.
Benefits of meditation
- Calmer response to stressPractising noticing thoughts makes it easier to pause before reacting.
- Some relief from anxiety and low moodModest improvements in studies, best alongside other care.
- Coping with painMindfulness programs can help people live with long-term pain, though they do not remove its cause.
- FocusMany people find it easier to stay with one task after weeks of practice.
- RestBody scans and Yoga Nidra are useful for winding down at night. See yoga for better sleep.
Safety
For most people meditation is low-risk. Occasionally it can bring up strong emotions, old memories or unsettling feelings, especially with long or intense practice. The US National Center for Complementary and Integrative Health notes that a 2020 review found about 8 percent of participants reported a negative effect, a similar rate to psychological therapies.
Myths about meditation
- "You have to stop thinking."Thoughts keep coming. You learn to notice them and come back.
- "It is only for spiritual or religious people."Breath awareness and mindfulness are taught in secular settings worldwide.
- "You need an hour a day."Five to fifteen minutes daily is enough to benefit.
- "You must sit cross-legged."A chair works perfectly well.
- "It works instantly."Some feel calmer after one session, but lasting changes take weeks.
Meditation: common questions
How do I start meditating as a beginner?
Sit comfortably, set a 5-minute timer, close your eyes and follow your breath. When your mind wanders, notice it and come back. Do it at the same time every day.
How long should I meditate each day?
Start with 5 minutes and build to 10 to 20 minutes over a few weeks. Daily short sessions work better than occasional long ones.
What is the best time to meditate?
Early morning, when the house is quiet and the mind is fresh, suits most people. Evening works too, though you may get sleepy.
What should I do if my mind keeps wandering?
That is normal. Each time you notice it, gently return to the breath. Counting breaths or using a short mantra can help.
What is mantra meditation?
Repeating a word, phrase or sound, silently or aloud, to focus the mind. In India this is often called japa and may use a mala of 108 beads to count repetitions.
What is guided meditation?
Meditation where a teacher, live or recorded, talks you through each step. It is a helpful way for beginners to learn.
Can meditation help with stress and anxiety?
Yes, modestly. A large review found mindfulness meditation programs led to small to moderate improvements in anxiety and depression. It works best alongside other care, not instead of it.
Should I meditate before or after yoga?
After. Poses and a few minutes of pranayama release restlessness and make it easier to sit still.
Can older adults meditate?
Yes. Sit on a chair if the floor is uncomfortable. Meditation suits every age.
Where can I find meditation classes near me?
Many yoga centers run meditation sessions. Browse our directory to find centers in your city.
Sources
Last updated 23 October 2026. This guide is for general education and is not medical advice.