Meditation for Beginners: A Simple Guide to Getting Started

Alexis Stein
Sep 30
3 min read

So you want to try meditation but don’t know where to start? Good news: you don’t need a guru or years of experience. Meditation for beginners can be simple, approachable, and even something you look forward to - don't worry if 5 minutes is all you have to meditate.

Here’s how to start meditating without overthinking it.

First, Forget the Myths

*Finding inner peace at home: meditation practice in everyday spaces.*

Let’s clear the air:

Myth: You have to “empty your mind.”

Truth: Thoughts will come, that’s normal.

Myth: You need lots of time.

Truth: Even 5 minutes is enough to get started.

Myth: I’m “bad” at meditating.

Truth: There’s no such thing. Progress comes from showing up, not perfection.

Myth: You need special gear or a perfect setup.

Truth: All you need is a seat and a timer.

Find Your Spot

Embrace the freedom of your mind and experience the serenity of a mountain top from wherever you are.

Pick a place where you can sit comfortably and won’t be interrupted for a few minutes. That might be your office, your bed, or even your parked car.

Pro tip: don’t stress about it being perfect. Just aim for fewer distractions. If the dog barks or your phone rings, don’t worry! Just bring your focus back and keep going until your timer chimes.

How Long Should You Meditate?

The key isn’t how long - start small, really small. Showing up regularly is what makes the difference.

Even 5 minutes once a day is a win.
Over time, you can stretch to 20 to 30 minutes if that feels good.
Use a gentle timer so you can focus on your meditation, not the clock.

When to Meditate

Anytime works. But when building your habit, it helps to tie it to something you already do everyday - like after waking up, brushing your teeth, or before bed.

If you can practice twice a day, even better. Find doses of time that feel doable and right for you.

A Simple Practice (Your “So Hum” Starter Kit)

Practicing the "So Hum" meditation technique, focused breathing to clear the mind.

An easy technique you can try right now and use everyday:

Sit comfortably, set your timer, and close your eyes.
Inhale slowly and silently say So.
Exhale and silently say Hum.
Keep repeating: inhale So, exhale Hum.
When your mind wanders (and it will), gently bring your attention back to your breath and So Hum.
When the timer chimes, let go of the mantra, let your breath return to normal, and sit quietly for 2 to 3 minutes before opening your eyes.

Think of So Hum as a tool - not to stop your thoughts, but to create space to move beyond them and go within.

✨ Bonus insight: So Hum is a Sanskrit mantra meaning “I am that.” It’s a reminder of our deep connection to ourselves and the world around us - a little anchor of peace you can carry anywhere.

When Things Get Messy

Mind won’t stop racing? Totally fine. Just keep coming back to the mantra.
Body feels restless? Adjust your position and keep going.
Distracted? Join the club. Notice it, then return to your breath and mantra.
Today’s meditation didn’t feel peaceful? That’s normal! Each day is different.

This is the practice - not resisting what shows up, but learning to come back to center again and again.

Why It Works

Discovering inner peace: A group engages in meditation, cultivating tranquility and clarity amidst life's turmoil.

Meditation isn’t about being “good” at sitting still. It’s about giving your brain a chance to restore itself. Each time you come back to your mantra, you’re teaching your body and mind to shift out of stress and into calm.

Stick with it, and you’ll notice the difference - less stress, more clarity, and more space between you and the chaos of daily life.