How to meditate properly (plus 7 types of meditations to try)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Meditation is for everyone — yes, even you! Learn how to meditate properly and explore beginner-friendly meditation types. Plus, 9 tips to help you build a lasting habit.
Meditation can be intimidating. Maybe you’re convinced you won’t be able to do it “properly”, that focus is impossible, or that sitting in silence just isn’t for you. We’ve heard it all.
But here’s the thing: There’s no one right way to meditate. Meditation comes in many different forms, so it’s more about finding what’s right for you. What matters most is that you show up and give yourself a moment to pause.
The way you show up can change from day to day, too. One day, you might feel like practicing in stillness, while the next day, you feel drawn to a moving meditation. The needs of your body and mind are going to vary, so a “good” meditation practice is more about responding to the moment than doing any of it perfectly.
Ready to rethink what your meditation practice can look like? Let’s dive in.
Is there a “proper” way to meditate?
Many people approach meditation like they approach everything else in life — with the sneaking suspicion that they’re doing it wrong. There’s a common misconception that in order to meditate, you must be perfectly still and focused, when in reality, meditation is usually pretty messy.
Your mind’s going to wander, your body's going to get uncomfortable, and you're probably going to want to quit at some point. None of this means you’re failing. Meditation is about becoming aware of all of these thoughts and sensations. It’s a practice of noticing what’s going on in the present moment without immediately jumping to fix it.
Also, there’s no one right way to approach it. You could sit cross-legged in silence, listen to guided meditations, or do movement meditations like walking and yoga. It all counts.
Try to remind yourself that as long as you’re showing up to be present in some way, you’re already doing it properly.
How long does it take to meditate properly?
There’s no magic amount of time that unlocks all the benefits of meditation. That being said, studies do suggest that around 10–20 minutes of meditation a day can help with stress, focus, and your emotional wellbeing.
Still, if the thought of sitting still for that long makes you nervous, start smaller. Even just one minute of meditation is better than nothing. What really matters is consistency.
7 types of meditations for beginners
We’ve said it before, and we’ll say it again: There’s no one right way to meditate. Some people love to practice in total silence, while others need a guided voice to keep them on track. If you’re looking for a few beginner-friendly meditations, here are seven you could experiment with.
1. Mindfulness meditation
This is the form of meditation that most people picture. You sit or lie down, focus on your breath, and notice when your mind wanders. It’s just you, your breath, and the simple act of paying attention.
Best for: People who like a simpler and more straightforward practice
2. Guided meditation
If sitting in silence feels scary to you, consider doing a guided meditation. Basically, someone will talk you through the process, helping you focus and stay present.
Best for: Beginners who like a little more structure, overthinkers, and anyone who struggles with sitting alone with their thoughts
💙 Break the habit of Overthinking during this guided session with Jay Shetty.
3. Body scan meditation
A body scan involves bringing awareness to different parts of your body. Usually, you start at your toes and work your way up to your head. This can be great for releasing tension. (Check out this step-by-step guide to body scan meditation.)
Best for: Anyone who tends to hold a ton of stress in their body
4. Loving-kindness meditation
This practice involves mentally sending good vibes to yourself and to others. You repeat phrases like, “May I be happy. May I be healthy. May I be at peace,” and then you extend those wishes to loved ones, acquaintances, and even people you don't necessarily love or like. Here’s a guide to practicing loving-kindness meditation on your own.
Best for: Anyone who wants to cultivate a little more patience, empathy, and kindness.
5. Movement meditation
Walking, yoga, tai chi, and even mindful stretching can all be forms of meditation if you pay attention to the sensations of movement and your breath.
Best for: Fidgety folks who get restless easily
6. Mantra meditation
Instead of focusing on your breath, you repeat a word, phrase, or even a sound (like “om”) to help anchor your mind. This repetition can help create a rhythm that can be calming and grounding.
Best for: People who like something specific to focus on and a little more movement
7. Visualization meditation
If you don’t want to focus solely on your breath or a mantra, this practice could be for you. It involves picturing a calming scene, like a peaceful forest or a cozy cabin in the woods. Some people also use visualization to help set intentions or manifest goals (here are eight practices to try).
Best for: Creative minds who love daydreaming and being immersed in different worlds
9 ways to make meditation a habit
Meditation doesn’t have to be a big, time-consuming ritual, and the best part is, you can pretty much do it whenever and wherever you’d like.
The best way to make meditation a habit is to make it fit your life, and not the other way around. Here are nine simple ways to bake it into your day.
1. Start really small
Begin by meditating for just one minute. If you feel like doing more, great. If not, you still showed up, and that’s what counts.
2. Attach it to something you already do
Usually, the easiest way to make meditation automatic is to attach it to something you already do every day. For example, you might try meditating right before dinner or after you brush your teeth. This can help root meditation into your routine without having to remember it separately.
3. Ditch the “perfect meditation space” fantasy
You don’t need a completely soundproof room filled with candles in order to meditate. You can do it on your couch, at your desk, or while lying in bed. Meditation can happen wherever you are.
4. Use an app or guided meditation
If sitting in silence feels like a lot for you, consider letting someone else guide you. Guided meditations help to take the guesswork out of the process and can help you get out of your head.
💙 Check out the Mindfulness for Beginners series with Jeff Warren to help you make meditation a daily habit.
5. Embrace distractions instead of fighting them
Your mind’s going to wander. That’s how the human brain works. Meditation isn’t about fighting off distractions; it’s about noticing them and then coming back to the present, over and over again.
When you hear a noise or your thoughts start racing, practice labeling it. Say to yourself, “That’s a thought,” or “That’s a sound,” and then simply just return to your breath.
6. Remind yourself: slow and steady
Meditating for two minutes every day is way more effective than struggling through 20 minutes once a week. It’s about building the habit so that you stick with it and don’t give up.
If you miss a day, try not to judge yourself. Instead, just pick it back up the next day and keep going.
7. Don’t wait until you “feel like it”
If we only did things when we felt like it, we’d most likely never go to the gym. Treat meditation like showering. It’s something you do because it’s good for you.
You could set an alarm on your phone with a message like “Take a big breath” or “Pause for 10 seconds.” Don’t ignore it, even if you want to.
8. Reframe what success looks like
Successfully meditating is about showing up. Some days it will feel easy, and others it will feel like a mess — that's normal. Remember that messy meditation still counts as meditation.
9. Treat meditation like a reset button
Meditation can be a great tool whenever you need a mental reset. If you’re stressed, overwhelmed, or feeling all over the place, a few deep breaths can work wonders.
How to meditate properly FAQs
How do you meditate correctly?
There isn’t one right way to meditate, but an easy place to begin is to sit comfortably, close your eyes, and focus on your breath. When your mind wanders, just notice it and gently bring your attention back. That’s all you have to do.
Realistically, your mind won’t be blank, and that’s fine. It’s a practice, and if you’re sitting there, breathing, and paying attention, you’re meditating.
What’s the best time of day to meditate?
Whenever you actually have the time and energy to meditate is the best time to do it. Some people love starting their day with meditation, others like it as an afternoon reset. Evening meditation can help you unwind before bed.
The goal of meditation is consistency, so pick a time that works for your schedule and energy levels. If mornings feel too chaotic and rushed, consider sneaking in a few deep breaths during lunch. If nights feel a little too exhausting, maybe try a morning meditation to help set the tone for your day.
What should I think about when I’m meditating?
It would be nice to think about nothing while you meditate, but you’re most likely going to be thinking about everything. Brains love to wander, and meditation is about noticing when it happens and then trying not to get tangled up in your thoughts.
Sometimes, focusing on sensations, like the feeling of air moving in and out of your nose or the way your body feels against the chair, can help you stay focused.
Still, go easy on yourself if, no matter how tough meditation is for you. Your thoughts will come and go. Your job’s simply to let them.
What if I get bored when I meditate?
It’s completely normal to get bored when you meditate. Practicing meditation can feel slow and repetitive, but boredom can be just another thing to observe.
Instead of resisting getting bored, get curious about it. Sometimes boredom occurs when your mind is starting to settle.
And if sitting still isn’t working for you, consider doing a different style. A walking meditation might be more your speed. Here’s how to practice.
How do beginners start meditating?
The easiest way to start meditating is to keep it simple. Set a timer for one or two minutes, find a comfy position, close your eyes (or keep them slightly open if that feels better), and focus on your breath. As you breathe in and out, notice how it feels. Your mind will wander, and when it does, just gently bring it back. That’s it.
And remember to go easy on yourself. You’re trying, and that’s what matters most.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
