Most people who try meditation give up within the first few weeks. Usually it is not because meditation is hard. It is because they expected something different: a quiet mind straight away, a special feeling, or instant calm. When the mind keeps racing, they decide they are “bad at it” and stop.
This guide is meant to prevent that. Below you will find what meditation actually is, a simple 10-minute practice you can start with today, what to do with thoughts, how long and when to meditate, and the most common beginner mistakes.
Contents
- What meditation is (and what it is not)
- A simple 10-minute meditation for beginners
- What to do with thoughts
- How long and how often should a beginner meditate?
- The best time to meditate: morning or evening?
- How to meditate at home
- Common beginner mistakes
- What changes to expect, and when
- Apps, videos or a guided group?
- Frequently asked questions
What meditation is (and what it is not)
Meditation is the practice of training attention. You choose where to place your attention, notice when it wanders off, and gently bring it back. Over time you also learn to watch thoughts, emotions and sensations without automatically following them.
That is the whole idea. Meditation is not:
- Forcing the mind to go blank. Thoughts will come. The practice is in how you relate to them.
- Relaxation or visualisation. Imagining a beach or repeating affirmations can be pleasant, but these use imagination. Meditation is about noticing what is actually here.
- A special state you need to reach. Some sessions feel calm, some feel restless. Both count.
Most techniques fall into two broad families:
- Focused attention. You rest your attention on one thing, such as the breath, a sound or a sensation in the body, and return to it whenever you drift.
- Open awareness. You do not hold on to any object. You simply observe whatever appears, inside and outside, without getting involved.
Beginners usually find it easier to start with focused attention and add open awareness later. The practice below combines both.
A simple 10-minute meditation for beginners
You do not need any equipment. A chair, a timer and ten minutes are enough.
- Choose a time and a place. Pick a moment when you will not be interrupted. Put your phone on flight mode and set a gentle timer for 10 minutes.
- Sit comfortably upright. A chair is fine. Place both feet on the floor, rest your hands on your thighs, and let your back be straight but not stiff. If you prefer a cushion on the floor, sit so that your knees are lower than your hips.
- Close your eyes and arrive (1–2 minutes). Notice the weight of your body on the chair and the contact of your feet with the floor. Take three slow breaths, then let the breathing return to its natural rhythm.
- Rest your attention on the breath (5–6 minutes). Choose one place where you feel the breath most clearly: the nostrils, the chest or the belly. Simply feel each inhale and each exhale. There is no need to control the breathing.
- Notice when you drift, and come back. Sooner or later you will realise you have been thinking about work, dinner or a conversation. That moment of noticing is the practice itself. Without judging yourself, return to the next breath. You may do this dozens of times in one session, and that is completely normal.
- Open your attention (1–2 minutes). In the last minutes, let go of the breath as an anchor. Notice sounds, sensations and thoughts as they come and go, without holding on to any of them.
- Finish slowly. When the timer sounds, keep your eyes closed for a few more seconds. Notice how you feel, then open your eyes and move gently before getting up.
That is one complete session. Do it once a day for two weeks before deciding whether it “works”.
What to do with thoughts
Thoughts are not the enemy of meditation. The mind produces thoughts the way the heart beats. Trying to stop them by force only creates tension.
A few things help:
- Notice without arguing. When a thought appears, you do not need to analyse it, push it away or finish it. Notice that it is there and come back to your anchor.
- Use a quiet label. Some people find it useful to silently note “thinking” or “planning” before returning to the breath. Keep it light.
- Do not count your “failures”. Every time you notice you have drifted and return, you strengthen the very skill meditation trains. A session with fifty returns is not worse than a session with five.
- Notice the gaps. With practice you may start to notice short spaces between thoughts. Do not chase them. Simply notice them when they appear.
The goal is not an empty head. The goal is to stop being carried away by every thought automatically.
How long and how often should a beginner meditate?
Consistency matters far more than duration. Ten minutes every day will do more than one hour once a week.
A realistic plan for the first months:
- Weeks 1–2: 5–10 minutes a day.
- Weeks 3–6: 10–15 minutes a day.
- After that: 20 minutes a day, once or twice, if it fits your life.
If you miss a day, simply start again the next day. Do not try to “make up” for missed sessions with one very long sitting.
The best time to meditate: morning or evening?
There is no single best time. The best time is the one you can keep every day. Still, both options have clear advantages:
- Morning. The mind is usually quieter before the day’s information starts pouring in. Meditating before you check your phone helps you begin the day from a calmer, clearer place. This is the time most people find easiest to turn into a habit.
- Evening. A session after work helps you put the day down and separate it from your personal time. Avoid meditating in bed right before sleep, as you are likely to fall asleep and the session turns into a nap.
Many people eventually do both: a longer session in the morning and a short one in the evening.
How to meditate at home
Home is where most meditation happens, so it is worth making it easy:
- Use the same spot every day. A chair in a quiet corner is enough. The place itself becomes a cue for practice.
- Link it to something you already do. For example: wake up, drink a glass of water, meditate. Habits stick better when they are attached to existing routines.
- Keep distractions out of reach. Phone on flight mode, notifications off, door closed if possible.
- Avoid heavy meals right before. It is harder to stay alert on a full stomach.
- Tell the people you live with. Ten minutes of not being interrupted is much easier when others know what you are doing.
Common beginner mistakes
- Trying to empty the mind. This is the most common reason people quit. You are not trying to stop thoughts. You are learning not to be pulled away by them.
- Chasing special experiences. Light, deep bliss or unusual sensations sometimes happen and sometimes do not. They are not a measure of progress.
- Judging sessions as good or bad. A restless session in which you kept coming back is just as valuable as a calm one.
- Meditating only when you feel stressed. Meditation works best as a daily practice, not as an emergency button.
- Changing techniques every week. Give one simple practice at least a few weeks before trying something new.
- Practising lying down or after a big meal. Both make it very likely you will fall asleep.
- Practising alone for years without any guidance. You can start on your own, but sooner or later questions come up that are much easier to answer with an experienced instructor.
What changes to expect, and when
Be patient and honest with yourself. Here is what many beginners notice:
- The first days. Surprise at how busy the mind is. This is not a sign that meditation is not working. It is the first time you are clearly seeing what was always there.
- After a few weeks. It becomes easier to sit still. You start noticing your reactions a little earlier, for example the moment irritation begins, rather than only after it has taken over.
- After a few months of regular practice. More moments of inner calm during ordinary activities. Stressful situations still happen, but it becomes easier to return to balance afterwards.
The changes are gradual and cumulative. They come from regular practice, not from a few long sessions.
Apps, videos or a guided group?
Apps and videos are a good way to start. They give you structure, a timer and a calm voice to follow. Their limit is that nobody sees you and nobody answers your questions.
A guided group adds what apps cannot: an experienced instructor who explains the technique, answers questions about what you experience, and corrects common mistakes early. Practising with others also makes it much easier to stay consistent.
A retreat is the next step for those who want to go deeper. A few days away from everyday routine, with several sessions a day, often gives more insight than months of short practice at home. Read our guide to your first meditation retreat to see how to choose one.
Once the basic practice feels familiar, you can also explore stillness practice, a way of resting in quiet awareness rather than concentrating on an object.
Practise with Giving School
If you would like to practise with guidance, here are three ways to start:
- Practice of Stillness Online — a weekly guided session online. You learn techniques for working with attention and practise together with a group and an instructor.
- Practice of Stillness in Riga — the same practice in person, every week in Riga.
- Foundations Retreat — a few days of deep rest and practice at our retreat centre in Latvia, with preparation and support before and after.
Frequently asked questions
Can I meditate lying down?
You can, but you will probably fall asleep. An upright sitting position helps you stay relaxed and alert at the same time. If sitting is uncomfortable for health reasons, lie on your back with your knees bent and keep your eyes slightly open.
Do I need to sit cross-legged?
No. A chair works perfectly well. What matters is a stable, upright and comfortable position that you can keep for the whole session.
Is it OK to meditate with music?
Soft background music can help you relax, but it also gives the mind something to follow. For the practice described above, silence or natural sounds work better. If you do use music, choose something without lyrics.
What if I fall asleep?
It means your body needs rest. Try meditating at a different time of day, sit more upright, open your eyes slightly, or make sure you are not practising right after a meal.
How do I know if I am doing it right?
If you are sitting, placing your attention on the breath and coming back each time you notice you have drifted, you are doing it right. There is no need to feel anything special. The practice is in the returning.
How long before I notice results?
Many people notice small changes, such as feeling calmer after a session or reacting less sharply, within the first few weeks of daily practice. Deeper changes take months. The key is regularity.