Meditation might seem simple—you sit, close your eyes, and breathe. But when you're just beginning, it's easy to get discouraged or confused. Maybe your mind wanders too much. Maybe you feel like it’s not “working.” The truth is, meditation isn’t about doing it perfectly—it’s about showing up with the right mindset and building a regular practice that helps you stay present.
In this guide, we’ll explore 8 do's and don'ts for beginning meditators. These tips will help you learn to meditate in a way that feels comfortable, natural, and rewarding.
- Do Start with Guided Meditation
If you're just getting started, guided meditation is a great place to begin. Apps, videos, and podcasts offer step-by-step instructions, often with calming voices and gentle reminders to return to your breath.
Why it helps: Guided sessions give you structure and reduce confusion, especially when your mind wanders.
Don’t: Don’t jump straight into silent meditation for long periods. It can feel overwhelming and may lead you to give up too soon.
- Do Keep It Short at First
You don’t have to sit for 30 minutes on day one. Start meditating for just 3 to 5 minutes. As you get used to it, you can slowly build up your time.
Why it helps: It’s better to have a short regular meditation practice than to sit too long and feel restless.
Don’t: Don’t expect yourself to sit like a monk right away. There's no “perfect” meditation time. Find what works for you.
- Do Focus on Your Inhalation and Exhalation
Breathing is your anchor in meditation. Focusing on your inhalation and exhalation helps bring you into the present moment and trains your mind to stay centered.
Try this: Silently say “inhale” as you breathe in, and “exhale” as you breathe out. This keeps your attention steady.
Don’t: Don’t hold your breath or force it to be super slow. Let your breath flow naturally and stay aware of it.
- Do Expect Your Mind to Wander
This is probably one of the biggest misunderstandings about meditation. It’s totally normal for your mind to wander—thinking about dinner, your to-do list, or something random.
What to do: When you notice your mind has drifted, just gently bring it back to your breath or your guide’s voice.
Don’t: Don’t beat yourself up when it happens. Meditation trains your mind over time—it’s not a quick fix.
- Do Choose a Quiet, Comfortable Space
Find a calm spot where you won’t be interrupted. You don’t need a special cushion or a fancy corner. Just a peaceful place where you can sit still.
Tip: Sitting on a chair with your back straight and eyes closed works just fine.
Don’t: Don’t meditate in a place with distractions like TV noise or your phone buzzing. It pulls you out of the present moment.
- Do Stay Consistent
Like any habit, meditation works best when it becomes part of your daily routine. Even just 5 minutes a day can make a big difference over time.
Try this: Set a regular time—like after waking up or before bed—to make it part of your day.
Don’t: Don’t rely on motivation alone. It comes and goes. Instead, make meditation a non-negotiable part of your schedule.
- Do Stay Open, But Don’t Expect Magic
Meditation offers many long-term benefits, from helping ease stress to supporting better focus and mental clarity. But it’s not a magic solution that works overnight.
Mindset shift: Think of meditation like brushing your teeth for your mind—it helps maintain mental well-being over time.
Don’t: Don’t go in expecting it to “fix” your life or erase all your discomforts instantly. That pressure can actually make meditation harder.
- Do Explore Different Types of Meditation
There isn’t one right way to meditate. Try mindfulness meditation, loving-kindness meditation, breath awareness, or even body scan practices. Each type offers something different.
Suggestion: Try a few styles through apps or classes until you find one that feels right.
Don’t: Don’t assume one type fits all. What works for someone else may not work for you—and that’s okay.
Conclusion
Meditation is one of the simplest ways to help maintain your mental health, but it’s easy to get tripped up when starting out. The key is to go easy on yourself. With a few simple dos and don’ts, you can build a practice that feels supportive, calming, and meaningful.
It’s not about “doing it right.” It’s about showing up, breathing, and being present—even if your mind wanders. Over time, regular meditation practice can help bring more balance, awareness, and calm into your daily life.
So take a deep breath, close your eyes, and give yourself permission to begin. You’re not here to be perfect. You’re here to practice.
