In short: meditation is a family of practices for training attention, such as focusing on the breath, a word or a sound, or noticing the present moment without judging it. The easiest way in is five minutes a day of sitting comfortably and following your breath. From there you can try mindfulness, body scans, loving-kindness, guided practices or Yoga Nidra, and go deeper with a teacher or on a retreat.
Meditation has a history that goes back thousands of years, and many of its techniques began in Eastern traditions. Today it is also one of the most popular wellness practices in the United States: according to the US National Center for Complementary and Integrative Health (NCCIH), the share of American adults who meditated rose from 7.5 percent in 2002 to 17.3 percent in 2022. This page helps you find a method that suits you, start simply, build a habit and decide where to go deeper.
What meditation is
NCCIH describes meditation as a variety of practices that focus on mind and body integration and are used to calm the mind and enhance well-being. Some involve keeping your attention on one thing, such as the breath, a sound, an image or a mantra (a repeated word or phrase). Others, such as mindfulness, involve keeping your awareness on the present moment without judging what you find.
In yoga, meditation also has a place in a larger path. In the Yoga Sutras attributed to Patanjali, meditation (dhyāna) is the seventh of the eight limbs of yoga, after concentration and before absorption (samadhi). Buddhist traditions developed their own detailed meditation teachings, which are the roots of modern secular programs such as mindfulness-based stress reduction. Our philosophy guides explain these traditions in their own terms.
Start here: three steps
- Read the beginner’s guide. How to meditate walks you through posture, your first five minutes and what to do when your mind wanders (it will, and that is normal).
- Use the breath as your anchor. Breathing gives the mind something simple to rest on. If you are new to breath work, a few minutes of diaphragmatic breathing first makes sitting easier.
- Keep it short and regular. Five minutes a day, at the same time and place, does more than an hour once a month. Lengthen your sessions only when the short ones feel easy.
Meditation techniques
Every technique below trains attention in a slightly different way. None is “the best”; the right one is the one you will practice.
| Technique | What you do | Good for |
|---|---|---|
| Mindfulness meditation | Notice breath, body, sounds and thoughts as they come and go, without judging | A clear, well-researched place to start |
| Breath meditation | Rest your attention on the natural breath and return to it when distracted | Anyone; the base of most other methods |
| Body scan | Move your attention slowly through the body, part by part | Unwinding; people who find stillness hard |
| Loving-kindness (metta) | Silently repeat wishes of goodwill for yourself and others | Warmth, patience and relationships |
| Guided meditation | Follow a teacher’s voice, live or recorded | First weeks of practice; busy minds |
| Yoga Nidra | Lie down and follow a guided sequence of body awareness, breath and imagery | Deep rest; a practice you can do lying down |
| Mantra meditation | Repeat a word, phrase or sound, aloud or silently | People who like a steady focus |
| Walking meditation | Walk slowly, paying attention to each step | Restless bodies; practice outdoors |
| Visualization | Hold a calming image or scene in the mind | People who think in pictures |
| Silent sitting | Sit without technique or guidance, simply aware | Experienced meditators; retreats |
Many of these overlap. Loving-kindness comes from Buddhist teaching (the Karaniya Metta Sutta is a classic source); walking with awareness appears alongside breath awareness in the Satipatthana Sutta; and mantra meditation simply uses a repeated word or phrase as its focus. Modern programs often mix several methods in one course.
Building a habit
Meditation is a skill, and like any skill it grows with regular practice. A few things help:
- Attach it to something you already do, such as after brushing your teeth or before your first coffee.
- Choose a spot and keep it. A chair, a cushion or the end of your bed. A small, dedicated space is a cue in itself.
- Use a timer, so you are not checking the clock.
- Count days, not minutes. Showing up for three minutes counts.
- Expect wandering. Noticing that your mind has wandered and coming back is the practice, not a failure.
Our guide to building a consistent practice goes into habits in more depth, and a short bedtime yoga routine can lead nicely into an evening sit.
What the research says, and what it does not
Meditation is one of the most studied mind-body practices, but much of the research has been preliminary, and NCCIH notes that results may have been interpreted too optimistically. The clearest findings so far:
- A 2014 review in JAMA Internal Medicine pooled 47 trials (3,515 participants) and found moderate evidence that mindfulness meditation programs improved anxiety, depression and pain, and low evidence for stress and quality of life. Overall the effects were small to moderate, and the review found no evidence that meditation programs were better than active treatments such as drugs, exercise or other behavioral therapies.
- NCCIH summarizes further reviews suggesting meditation and mindfulness may help with anxiety, depression, sleep quality and some kinds of pain, with study quality ranging from good to poor.
Meditation is generally considered low-risk, but it is not risk-free. A 2020 systematic review of 83 studies found that about 8 percent of participants reported an unwanted effect, most commonly anxiety or depression, a rate NCCIH notes is similar to that reported for psychological therapies. If meditation consistently leaves you more anxious or low, stop, and talk to a qualified teacher or a health professional. Don’t use meditation to replace medical care or to put off seeing a doctor, and if you have a history of trauma or mental illness, choose a teacher who is trained to work with it.
Going deeper: teachers, retreats and travel
At some point many people want to practice with others. A local class or group (sometimes called a sangha) gives you a teacher’s feedback and the steadiness of practicing together. NCCIH suggests asking about the training and experience of any meditation instructor you consider.
Retreats let you practice for longer than daily life allows. Our guide to meditation retreats explains the main types and what a day looks like. Silent retreats are one kind of meditation retreat in which participants stop talking for most or all of the stay; they are wonderful for some people and too much for others as a first experience. Ashram stays combine meditation with yoga, chanting and community life. For destinations, see Thailand, Nepal and India, or browse all yoga destinations.
Breath and meditation go together. Our breathing exercises page sorts practices from gentle to those that need a teacher, and many meditators start each sit with a few minutes of slow breathing.
Meditation is presented here as general information, not medical or psychological advice. If you are living with a mental health condition, talk to your health care provider before starting an intensive practice or retreat.
Frequently asked questions
What is the easiest type of meditation for beginners?
Breath meditation or a short guided meditation. Sit comfortably, follow the breath for five minutes and gently come back each time your mind wanders. Guided recordings can help in the first weeks.
How long should I meditate each day?
Start with five minutes a day. Regular short sessions are easier to keep up than long, occasional ones. Lengthen your sessions gradually once five minutes feels easy.
Is mindfulness the same as meditation?
Mindfulness is one kind of meditation, and also a quality of attention you can bring to daily life. Other kinds of meditation focus on a single object, such as a mantra or an image, or cultivate qualities such as loving-kindness.
Can meditation have side effects?
It is generally low-risk, but a 2020 review found that about 8 percent of participants in meditation studies reported an unwanted effect, most often anxiety or depression. If practice leaves you consistently worse, stop and talk to a qualified teacher or health professional.
What is the difference between a meditation retreat and a silent retreat?
A meditation retreat is any retreat centered on meditation; it may include talks, discussion and guided sessions. A silent retreat is one kind of meditation retreat in which participants keep silence for most or all of the stay.
Do I need a cushion to meditate?
No. A chair works well. A firm cushion can make sitting on the floor more comfortable by raising your hips above your knees; see our meditation cushion guide if you want one.
Sources
- Meditation and Mindfulness: Effectiveness and Safety, National Center for Complementary and Integrative Health (NIH) (accessed October 6, 2026)
- Meditation programs for psychological stress and well-being: a systematic review and meta-analysis (Goyal et al., 2014), JAMA Internal Medicine / PubMed (accessed October 6, 2026)
- Adverse events in meditation practices and meditation-based therapies: a systematic review (Farias et al., 2020), Acta Psychiatrica Scandinavica / PubMed (accessed October 6, 2026)
- Yoga (Yoga Sutras of Patanjali), by Edwin Bryant, Internet Encyclopedia of Philosophy (accessed October 6, 2026)
- Satipatthana Sutta: Frames of Reference (MN 10), translated by Thanissaro Bhikkhu, Access to Insight (accessed October 6, 2026)
- Karaniya Metta Sutta: The Buddha's Words on Loving-Kindness (Sn 1.8), translated by the Amaravati Sangha, Access to Insight (accessed October 6, 2026)
Facts checked on October 6, 2026