Meditation For Beginners

Your mind will wander. That is not you fucking it up.

You do not need an empty head, a special cushion or a new personality. Try a short listen and notice one ordinary thing, such as a sound or the support beneath you.

Before you begin

When your thoughts wander, gently return to your chosen focus. If stillness feels uncomfortable, you can move, look around or try another activity.

Use these practices somewhere you can pause safely. Keep your breathing comfortable and adjust any instruction that does not suit you. If the practice makes you feel worse, stop and look around the room or choose another activity.

A useful thought

A minute counts. Stopping when something does not help counts too.