Beginner · Mindfulness & Meditation
Meditation for Beginners: A Gentle Ten-Minute Start
A calm, plain, non-religious start: learn to sit, notice your breath and come back when your mind wanders. Short lessons, plain words.
Course complete. You have finished every lesson.
What you’ll learn
- What meditation is and isn't, and the myths that put beginners off
- How to sit, and a simple five-minute breath practice
- Why a wandering mind is the practice, not a failure
- The main types, with guided body scan, loving-kindness and walking practices
- How long and how often to practice, and how to fit it into your day
- Apps and timers, how to stay safe, and your own practice plan
This course is for complete beginners anywhere in the world who want a calm, plain start to meditation. You need no beliefs, no special equipment and no cross-legged sitting. Each lesson takes about two to three minutes, and four of them include a short guided practice you can follow step by step.
Lessons
Chapter 1: Get started
What meditation is, the myths, how to sit and your first session.
- Lesson 1 What Meditation Is, and What It Isn't Learn what meditation really is, what it isn't, and what to honestly expect from it as a complete beginner, with no beliefs or gear needed. 3 min Completed.
- Lesson 2 Meditation Myths That Stop Beginners (and the Truth) Clear up five common meditation myths, from emptying your mind to needing an app, and swap each one for what is actually true. 2 min Completed.
- Lesson 3 How to Sit for Meditation: Posture for Beginners Find a comfortable way to sit, or lie down, for meditation, and set up a spot where you can practice for ten minutes without being disturbed. 2 min Completed.
- Lesson 4 Your First Five-Minute Breath Meditation Follow five simple steps for a breath meditation, try a guided minute, and be ready to practice for five minutes on your own. 3 min Completed.
Chapter 2: Understand the practice
Why a wandering mind is the practice, and the main types.
- Lesson 5 When Your Mind Wanders, That Is the Practice See why a wandering mind is not a sign that you are bad at meditation, and learn to count your returns instead of your calm moments. 2 min Completed.
- Lesson 6 Types of Meditation: How to Choose One That Suits You See how the many named types of meditation fit into three families, and choose one by the skill you want to build. 2 min Completed.
Chapter 3: Try more practices
Guided body scan, loving-kindness and walking meditation.
- Lesson 7 The Body Scan: A Short Guided Practice for Beginners Learn to move your attention slowly from your feet to your face, notice what is there without forcing it, and follow a short guided scan. 3 min Completed.
- Lesson 8 Loving-Kindness Meditation: Four Simple Wishes Learn to silently offer four good wishes to yourself and then to others, what to do if it feels awkward, and what early research says. 3 min Completed.
- Lesson 9 Walking Meditation: A Slow Practice for Restless Minds Learn to walk a short path slowly, notice each step in four parts, and practice if sitting still is hard, including in a wheelchair. 3 min Completed.
Chapter 4: Make it last
How long and how often, apps, safety and your plan.
- Lesson 10 How Long and How Often to Meditate: Start Small Choose a session length you can keep on a bad day, tie it to a daily routine, and track days instead of minutes. 2 min Completed.
- Lesson 11 Meditation Apps, Safety and Your Practice Plan Know what to expect from apps, the signs to stop, when to talk to a clinician first, and write your own two-week practice plan. 2 min Completed.
Videos coming soonAbout this course
Each lesson is a written page with pictures, a “Try it” step and the full script. A short video of each lesson is coming soon. Follow the lessons in order, or jump to the one you need.
What you need: a chair, a timer, and a few minutes a day.
The lessons draw on our mindfulness articles, especially How to Meditate and What Is Mindfulness?. The body scan, loving-kindness and walking practices follow the steps published by UC Berkeley’s Greater Good in Action. This course is general information, not medical advice. If you have a history of trauma, psychosis, bipolar disorder or severe depression, talk to a clinician before you start. If a practice leaves you shaken, stop and talk to someone. In a crisis, call your local emergency number.
Good questions
Answers, plainly
How long does the course take?
11 lessons, about 28 minutes in all. Most lessons take about 2 minutes, so one fits into a short break. Take them in order, or jump to the one you need.
Do I need to sign up or pay?
No. Every lesson is free and open, with no account and no email address. Your progress ticks are saved in your own browser only.
Can I watch it instead of reading?
Not yet. Every lesson is a written page with pictures and the full script. Short videos of each lesson are coming.
Who is it for?
Complete beginners, anywhere in the world. Plain words, round example numbers and no background needed.