Beginner guide • 6 min read
Meditation for Beginners: A Gentle First Practice
A beginner-friendly meditation guide for people who think they are bad at meditating.
You are not trying to empty your mind
Beginners often think meditation means having no thoughts. A more useful goal is to notice thoughts without following every single one.
The practice is the return. Each time you notice distraction and come back, you are meditating.
Your first practice
Set a short timer. Feel one breath in and one breath out. When thoughts appear, label them "thinking" and return to the breath.
Guided practice
Follow the steps below — use Start to run a simple timer or step through manually.
- 1. Set a 3-minute timer
- 2. Feel one breath
- 3. Label thoughts gently
- 4. Return to the breath
Ready
00:00
Sunvior for iPhone
Make beginner meditation easier to repeat.
Sunvior can hold the reminder so the habit does not rely on willpower.