If sitting still with your thoughts feels impossible, you are not bad at meditation; you have just not found your way in yet. Here are seven simple methods. Try each for five minutes and notice which one suits you.
1. Breath awareness
Follow the natural breath at the nostrils or belly. When you notice your mind has wandered, gently come back. That moment of noticing is the practice. Guided breath awareness.
2. Counting breaths
Count each exhale from one to ten, then start again. If you lose count, simply begin at one. Counting gives a busy mind something to hold.
3. Body scan
Lying down, move your attention slowly from your toes to the top of your head, noticing sensations without trying to change them. Excellent before sleep. Guided body scan.
4. Mantra
Repeat a word or phrase silently, such as So on the inhale and Hum on the exhale. The rhythm steadies attention. So Hum meditation.
5. Loving-kindness
Silently offer phrases like May I be well. May you be well. to yourself, then to others. A warm practice for days when you feel hard on yourself. Loving-kindness meditation.
6. Walking meditation
Walk slowly, feeling each foot lift, move and land. Perfect for restless bodies, and you can do it anywhere. Walking meditation.
7. Candle gazing (trataka)
Gaze softly at a candle flame at eye level, then close your eyes and watch the afterimage. A traditional concentration practice. Trataka guide.
Which one should you choose?
- Busy, racing mind: counting breaths or mantra give the mind a clear job.
- Restless body: walking meditation lets you move while you practise.
- Trouble sleeping: a body scan in bed is gentle and grounding.
- Feeling self-critical: loving-kindness softens harsh inner talk.
- Wanting stronger focus: candle gazing trains concentration.
There is no single right method. Many experienced meditators use different techniques on different days, depending on what they need.
Tips that make it easier
- Start tiny. Two minutes a day is a real practice.
- Same time, same place. A routine removes the decision.
- Use a timer so you are not checking the clock. Our meditation timer has gentle bells.
- Expect wandering. A mind that wanders a hundred times gives you a hundred chances to practise returning.
What to expect in your first weeks
Week one is often the hardest. Your mind will wander constantly, and that is completely normal. Many beginners think they are failing when they are simply noticing, for the first time, how busy the mind really is.
Weeks two to four usually bring small changes: noticing distraction a little sooner, feeling slightly calmer after practice, sometimes sleeping better. Some days will still feel restless. That is part of the process.
After a month or two, many people find that meditation has become a habit they miss when they skip it, and that the awareness they practise begins to appear in daily life.
Common obstacles and how to handle them
- "I don't have time." Attach two minutes of breathing to something you already do, like after brushing your teeth or before opening your laptop.
- "I fall asleep." Sit upright, open your eyes slightly, or meditate earlier in the day.
- "My mind is too busy." Choose counting, mantra or walking, which give the mind more structure.
- "I feel restless or uncomfortable." Move into a more comfortable position or try mindful movement such as slow yoga.
- "I get bored." Curiosity helps. Ask: What is this breath like, exactly? How is it different from the last one?
Building a simple routine
- Pick a time. Morning works for many people because the day has not filled up yet.
- Pick a place. A corner with a cushion or chair you use only for practice.
- Pick a technique for the week and stick with it.
- Set a timer for 5–10 minutes.
- Note how you feel in a single sentence afterwards.
After a month, review your notes. Patterns often appear: the technique that suits you, the time of day you focus best, the difference practice makes to your mood.
Frequently asked questions
What is the easiest type of meditation for beginners?
Breath awareness and body scans are the most common starting points. If sitting still feels impossible, walking meditation is a great alternative.
Can I meditate lying down?
Yes, especially for body scans and yoga nidra. If you tend to fall asleep, sit up for other techniques.
Do I need to close my eyes?
No. A soft, downward gaze works well and can help you stay alert.
How do I know if I am meditating correctly?
If you are paying attention, noticing when you drift, and gently returning, you are meditating correctly. There is no perfect state to achieve.
Updated 9 October 2026 by the YogiSoul editorial team. Read our editorial policy and wellness policy.