Meditation doesn't have to be complicated or time-consuming. This simple 10-minute practice will help you build a foundation for lifelong mindfulness.
Whether you want to reduce stress, improve focus, or simply find a moment of peace in your busy day, this guide is your starting point.
Before You Begin
Pro Tip: You don't need a special meditation cushion or perfect silence. Any comfortable seated position and a reasonably quiet space will work perfectly.
Your First Meditation (10 minutes)
Getting Settled (2 minutes)
Body Scan (2 minutes)
Breath Awareness (5 minutes)
Closing (1 minute)
What to Expect
Normal experiences during meditation:
Remember: The goal isn't to stop your thoughts. The practice is in noticing when you've wandered and gently returning to the breath. This is meditation!
Common Beginner Mistakes
Mistake: Expecting immediate results or a "perfect" meditation
Instead: Treat each session as practice, not performance. Progress is gradual.
Mistake: Trying to force your mind to be blank
Instead: Acknowledge thoughts without judgment and return to your breath
Mistake: Only meditating when you "feel like it"
Instead: Set a consistent daily time (same time each day builds the habit)
Building Your Practice
Week 1: Meditate for 5 minutes daily
Week 2: Increase to 10 minutes daily
Week 3: Explore different techniques (body scan, loving-kindness)
Week 4: Establish your preferred time and method
Best times to meditate:
Different Meditation Techniques to Try
Once comfortable with basic breath awareness, explore:
Body Scan Meditation: Move attention through different body parts, releasing tension
Loving-Kindness Meditation: Send compassionate thoughts to yourself and others
Walking Meditation: Bring mindful awareness to the sensations of walking
Guided Meditation: Use apps or recordings for structure (Headspace, Calm, Insight Timer)
Benefits You May Notice
After consistent practice (2-4 weeks), many people report:
Troubleshooting Common Challenges
"I can't stop thinking!"
That's normal! The goal is to notice thoughts and return to the breath, not eliminate thinking.
"I fall asleep during meditation"
Try meditating at a different time of day, or practice with eyes open and back straighter.
"I don't have time"
Start with just 3 minutes. Consistency matters more than duration.
"Am I doing it right?"
If you're sitting and attempting to focus on your breath, you're doing it right. There's no perfect meditation.
Your 30-Day Challenge
Track your practice for 30 days:
Related Guides
Build a holistic wellness routine with these complementary guides:
š Remember: Meditation is a skill that develops with practice. Be patient and kind with yourself. Every moment of awareness counts, even if your mind wanders 100 times. That's 100 opportunities to practice returning to the present!
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