Meditation step by step – how to start it well?

Information noise, stress, and a fast-paced lifestyle are just a few reasons why people are seeking ways to calm down and achieve inner balance . Meditation is also gaining popularity for this reason.

For many people, especially those unfamiliar with the subject, it may seem like a complicated practice requiring specialized knowledge, advanced skills, or time-consuming preparation. Nothing could be further from the truth! Discover a practical step-by-step guide that will help you begin your meditation journey.

Benefits for Body and Mind – Why Meditate?

Meditation is not only a relaxation technique, but also a tool for mental and physical development , and its benefits are multidimensional and confirmed in numerous scientific studies, including: Impact of regular meditation practice on EEG activity at rest and during evoked negative emotions (L. Aftanas, S. Golosheykin, 2005).

Regular practice lowers cortisol levels, effectively reducing stress. Meditation also improves concentration and memory because focusing on breathing , repeated mantras, visualizations, or specific bodily sensations strengthens the areas of the brain responsible for these processes.

People who meditate fall asleep faster and wake up feeling more rested . From this perspective, meditation is a tool that supports mental health, helps manage difficult emotions, and develops self-awareness, and is accessible to everyone, regardless of age or ability .

A practical guide – where and how to start meditation?

Beginning meditation doesn't require advanced skills or specialized tools . However, you should prepare the space in your home first – find out how!

What do you need to start practicing?

Find a place where you can sit in silence. Choose a space where you won't be distracted —it could be a quiet room, a corner in the garden, or even your favorite spot in the park. You don't need complicated equipment.

All you need is a yoga mat or meditation cushion , which helps you maintain a comfortable position and takes pressure off your hips. Clothing also impacts the quality and comfort of your meditation. Choose loose, comfortable clothing that won't restrict your movements or feel uncomfortable while sitting.

First meditation step by step

To begin, start with short sessions, perhaps 5–10 minutes. Sit with your spine straight —you can do this on a chair, on a cushion, or simply on the floor. It's important to achieve not only a comfortable but also stable position.

Close your eyes and observe the air flowing in and out of your nostrils , without controlling its rhythm. When your thoughts begin to wander, gently bring your attention back to your breathing.

Meditation positions – how to sit comfortably and stably?

There's no single, universally applicable meditation position. Each person must find the best option for themselves . How do you do this? Simply test a few options, such as:

  • cross-legged sit (Sukhasana) – sit on the floor with your legs crossed, use a pillow to lift your hips and reduce the tension in your knees;

  • chair position – if sitting on the floor is uncomfortable for you, use a chair, place your feet flat on the floor and place your hands loosely on your knees;

  • Japanese sit – sit so that the pillow is between your calves and thighs.

Each of these positions can be modified depending on your needs. However, remember to always keep your spine straight.

What time and how long to meditate?

Morning meditation allows you to start the day with a clear mind and a positive attitude. Evening meditation, on the other hand, helps you calm down and reduce stress after a long day. Choosing a specific time depends primarily on your individual preferences and lifestyle.

However, it's worth trying both options and seeing which one works best for you. Start by meditating for 5–10 minutes a day, and over time, you can increase your sessions to 20–30 minutes. The key is always consistency.

It is much better to make a few minutes of meditation part of your daily routine than to do it infrequently, for example, once a week for half an hour.

The most common difficulties in meditation – how to deal with them?

It's common for thoughts to wander and it's hard to focus. Don't worry! This is natural, especially at first. Instead of fighting it, bring your attention back to your breathing. Try to focus on the process, not the outcome.

Meditation is a practice that takes time and consistency. If you tend to fall asleep, try sitting with your back straight or choosing a time of day when you have the most energy.

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