How to start meditating: a simple guide for beginners

To start meditating, sit comfortably, notice your natural breathing, and gently return your attention when your mind wanders. Try two minutes. You do not need an empty mind, a special cushion, or an app.

Meditation is a way to practise paying attention to what is happening now. In this first practice, the breath is simply something to notice. You are not trying to control it or produce a particular feeling.

This guide is free to use on its own. Read the steps once, then put the screen aside and try them.

Your first two-minute meditation

Choose a moment when you can pause safely without needing to watch a road, a task, or another person. A chair at home or a quiet desk before your first meeting is enough. If possible, silence notifications for these two minutes.

1. 1. Find a comfortable seat

   Sit on a chair with your feet supported by the floor or a footrest. Let your hands rest where they feel comfortable. You can lean against the chair back. Aim for a position you can stay in without holding yourself rigidly; sitting cross-legged is optional.

2. 2. Give yourself a small amount of time

   You can set a gentle two-minute timer, or simply stay for a few breaths if a timer is not useful today. Let your eyes close if you like, or keep them open with a soft gaze. An optional intention might be: “For these minutes, I’ll notice and return.”

3. 3. Notice an ordinary breath

   Feel one breath coming in and one going out. Notice air at your nose, or the movement of your chest or belly. Choose the sensation that is easiest to feel. Let the breath find its own pace. You do not need to breathe deeply, count, hold your breath, or use a special breathing technique.

4. 4. Return when you notice you have wandered

   A thought, sound, or plan will probably pull your attention away. When you notice, silently acknowledge “thinking” if that helps, then feel the next breath. You can return as many times as you need. The noticing and returning are part of the meditation.

5. 5. Close the practice gently

   When your chosen time ends, notice the support beneath you and the room around you. Move your hands or feet if you like. Take a moment before standing or returning to your screen. You do not have to feel calmer or different for the practice to count.

If focusing on breathing feels uncomfortable, notice your feet against the floor, the chair supporting you, or sounds around you instead. Adjust your position or stop whenever you need to. There is no need to sit through pain.

What if my mind keeps wandering?

You might sit down and immediately remember an email, rehearse a conversation, or start planning dinner. That does not mean you cannot meditate. Each time you recognise what happened, you have a new opportunity to return.

For example, you notice yourself rewriting a briefing in your head. Rather than finishing the argument or criticising yourself, acknowledge the thought and notice one exhale. The thought may come back. You can return again without turning the session into a test.

You do not need to push thoughts away, make your breathing perfect, or check whether you are “doing it right” every few seconds. Keep the next step small: feel what is here for one breath.

A gentle first-week approach

Keep the routine easy enough to repeat. Two minutes throughout the week is a complete option; longer is not automatically better.

• Days 1 and 2: try the two-minute practice. Find a comfortable seat and the breath sensation you can notice most easily.
• Days 3 and 4: repeat it after an ordinary cue, such as putting down your morning cup or before opening your laptop. Practise returning without judging the number of distractions.
• Days 5 and 6: stay with two minutes, or try three to five if you want. Keep your breathing unforced. You can choose a shorter session on a crowded day.
• Day 7: repeat the practice and ask what made it easier to begin. Choose a time and place to try again next week.

If you miss a day, start again at the next workable moment. There are no missed minutes to make up. If your workday is unpredictable, use a flexible cue—after a meeting ends, for example—instead of an exact clock time.

Let le flo guide your daily practice

You don’t have to figure it out alone. Let le flo guide you through a daily practice, one day at a time.

The 30-day program gives you a sequence to return to: intention, breathing, movement, and meditation. Spoken guidance and adjustable practice time help you choose a manageable session instead of deciding what to do from scratch each day. Pair it with a familiar moment, such as before opening your laptop, and return at a pace that fits your life.

This is a paid membership: US$30 per month or US$150 per year, with a three-day free trial for eligible new web members. The exercise above remains free to use.

Build your daily practice with le flo →

Common questions about starting meditation

How long should a beginner meditate?

Start with an amount you are willing to try: two minutes or a few ordinary breaths. If it feels manageable, you can gradually choose more time. There is no required session length for this exercise.

Do I need to clear my mind?

No. Thoughts can be present while you meditate. In this practice, your task is to notice when your attention has moved and bring it back kindly, rather than stop thoughts from happening.

Can I meditate in a chair or at my desk?

Yes. Use a supported seat and let your feet rest comfortably. You can keep your eyes open. Before you begin, set aside active work for a moment; trying to read messages at the same time gives your attention another task.

Is meditation the same as breathwork?

In this meditation, you observe breathing as it is. Breathwork can involve deliberately changing the pace or pattern of breathing. You do not need breath holds, rapid breathing, or any advanced technique to begin meditating.

What if I feel restless or sleepy?

If you are restless, notice the contact of your feet or hands, adjust your position, or shorten the practice. If you are sleepy, try sitting more upright, opening your eyes, or choosing another time. You can stop and come back later.

Do I need an app, music, or a paid course?

No. You can use the steps on this page with an optional timer. Quiet is helpful, but ordinary background sounds do not have to stop you. If you prefer someone to talk you through a practice, recorded guidance is another option.

How will I know whether I am making progress?

Rather than scoring how peaceful you feel, notice whether you remember to pause and whether you can meet a distraction with a little less self-criticism. Some sessions will feel busy. You can still return the next day.