What you need

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Basics (free options first)

Chair or pillow you already own1 · A firm chair, a couch pillow or a folded blanket is enough to begin.
$0
Timer or phone1 · Use the timer on your phone. Turn on Do Not Disturb.
$0

Comfort (optional)

Meditation cushion (zafu)optional1 · Helps you sit upright and comfortable. Check thrift stores first.
View on Amazon
$25-45
Yoga mat or blanketoptional1 · Soft surface for sitting or lying down.
View on Amazon
$15-30
Comfortable loose clothesoptional1 set · Use clothes you already have.
$0
Insight Timer-style gentle timer or meditation timeroptional1 · Soft bell sound is nicer than a phone alarm.
View on Amazon
$0-20

Learning

Meditation appoptional1 · Insight Timer and UCLA Mindful are free. Headspace and Calm cost money, and student discounts exist.
$0-70/year
Beginner bookoptional1 · Or borrow it free from your public library.
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$10-18
Small notebookoptional1 · Write a short note after each session.
View on Amazon
$3-8

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Certificates and registration

No certificate needed

No certificate needed

You do not need any license or registration to meditate. A teacher certification is only needed if you want to teach later. It is optional and not required by law in the US.

Practice for at least 1 to 2 years before thinking about teaching
If you want to teach, look at a Mindfulness-Based Stress Reduction (MBSR) teacher training at Brown University or UCSD
Or look at a Yoga Alliance registered school (RYT) for meditation teaching

Can I start right away? Sit down right now, set a timer for 5 minutes, close your eyes and count 10 slow breaths. When you lose count, start again at one.

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What you need to know

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Basic breath technique

Sit upright but relaxed. Close your eyes or look softly down. Feel your breath at the nose or belly. When your mind wanders, which it will, gently come back. That return is the exercise, not a failure.

Posture

Keep your back tall but not stiff, shoulders loose, hands on your knees or lap. Sitting in a chair with feet flat is perfectly fine. You can also lie down, but you may fall asleep.

How long and how often

Start with 5 minutes daily for 2 weeks, then 10, then 15 to 20 minutes. Daily short practice beats rare long sessions. Pick a fixed time, like after brushing your teeth.

Common problems

Busy mind, sleepiness, boredom and restlessness are normal for everyone. Do not fight thoughts. Note them as thinking and return to the breath. If you get sleepy, sit up straighter or open your eyes.

Types of meditation

Try breath focus, body scan, loving-kindness (metta), walking meditation and guided meditation. Try each for a week and see what fits you.

Safety

Meditation is generally safe, but for some people it can bring up strong emotions. Stop if you feel panicked or overwhelmed. See a doctor or therapist if you have trauma, depression or anxiety. In the US you can call or text 988 in a crisis.

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Where to learn it

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BookMindfulness in Plain English by Bhante GunaratanaClear and practical for beginners.Book on Amazon

AppInsight TimerLarge free library of guided meditations and teachers.

App / WebsiteUCLA MindfulFree guided meditations from UCLA Mindful Awareness Research Center.

AppHeadspaceStructured beginner courses with a student discount.

BookFull Catastrophe Living by Jon Kabat-ZinnThe basis of the MBSR 8-week course.Book on Amazon

Kurs vor OrtLocal meditation center or library groupMany offer free or donation-based sessions.Browse online courses

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Key websites and creators

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Websites

uclahealth.org/programs/marcUCLA MindfulFree guided meditations and info on mindfulness.Visit

insighttimer.comInsight TimerFree meditation timer and large library of guided sessions.Visit

mindful.orgMindful.orgArticles, guides and tips for beginners.Visit

tarabrach.comTara BrachFree talks and guided meditations.Visit

brown.edu/public-health/mindfulnessBrown University Mindfulness CenterMBSR programs and teacher training.Visit

Creators and channels

YouTubeHeadspaceShort guided meditations and animations explaining mindfulness.Visit

YouTubeGreat MeditationMany free guided meditations for beginners.Visit

PodcastTen Percent HappierDan Harris interviews teachers and talks about practical meditation for skeptics.Visit

PodcastTara BrachTalks and guided meditations on mindfulness and compassion.Visit

Recommended by the AI, not paid. Please check them yourself.

Are you a creator or do you run a related website? Get featured here

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Step by step

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Pick a spot and timeChoose a quiet corner and a time you can keep every day. Turn off notifications.
10 minutes
Done
Do your first 5-minute sessionUse a free guided meditation from Insight Timer or UCLA Mindful, or sit with a timer and follow your breath.
5 minutes
Done
Build a daily habitPractice daily for 2 weeks. Tick it off on a calendar and write a short note afterwards.
2 weeks
Done
Try different stylesTest body scan, loving-kindness and walking meditation to find what works for you.
Weeks 3 to 8
Done
Go deeperJoin a local group or take an 8-week MBSR course. Build to 20 minutes daily.
Months 3 to 6
Done

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Your timeline

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What to do when, from the first week to the first year.

Week 1
- Choose a spot and a fixed daily time
- Meditate 5 minutes each day with a guided session
- Download a free app like Insight Timer
Weeks 2 to 4
- Increase to 10 minutes a day
- Try a body scan and a loving-kindness session
- Keep a short journal of how you feel
Months 2 to 3
- Practice 10 to 15 minutes without a guide, with only a timer
- Read Mindfulness in Plain English
- Visit a local group or a free online class
Months 4 to 6
- Build to 20 minutes daily
- Consider an 8-week MBSR course
- Add walking meditation to your day
Months 7 to 12
- Try a one-day or weekend retreat
- Practice mindfulness in daily activities like eating and walking
- Review your progress and set new goals

Downloads a calendar file with one reminder per phase, starting today (Google, Apple, Outlook).

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Product reviews

0

Experiences from signed-in users. We do not verify whether the product was purchased.

Guide: Learn meditation