Find Your Space
You don't need a dedicated studio. Just find a quiet corner where you won't be disturbed for a few minutes. Sit on a chair with your feet flat on the floor, or cross-legged on a cushion. The goal is a posture that is alert yet relaxed.
Set a Time Limit
Start small. Really small. 3 to 5 minutes is perfect for a beginner. Consistency matters more than duration. It's better to meditate for 5 minutes every day than for an hour once a week.
Focus on Your Breath
Close your eyes and bring your attention to your breath. Notice the sensation of air entering your nose, or the rise and fall of your chest. You don't need to change your breathing—just observe it.
Notice the Wandering
Your mind will wander. It will think about lunch, work, or an itch on your nose. This is normal! When you notice your mind has drifted, simply gently bring your attention back to the breath. That "return" is the actual muscle you are building.
Common Misconceptions
Myth: "I have to clear my mind."
Fact: You can't stop thoughts. The goal is to step back and observe them without getting caught up in them.
Myth: "I'm doing it wrong."
Fact: If you notice you're distracted and come back, you're doing it right. There is no "perfect" meditation.
Ready to give it a try?
Our app makes it easy with guided sessions tailored for beginners.
Download CanMindful App