Meditation has a reputation for being complicated or spiritual. At its core, it’s simply practising where you place your attention.
What the evidence shows
A 2014 review in JAMA Internal Medicine, analysing 47 trials, found that mindfulness meditation programs produced moderate improvements in anxiety, depression and pain. Evidence for other benefits, such as improved sleep, is promising but more mixed.
The biggest misconception
Meditation isn’t about stopping your thoughts. Your mind will wander — constantly. Noticing that it has wandered and gently returning is the practice. Each return is like a repetition at the gym.
How to start
- Sit comfortably, back reasonably upright. A chair is fine.
- Set a timer for five minutes.
- Focus on your breath — the feeling of air at your nose, or your belly rising and falling.
- When your mind wanders, notice where it went, without judgment, and return to the breath.
- Repeat daily. Consistency matters more than duration.
Other approaches
- Body scan: moving attention slowly through the body
- Walking meditation: paying attention to the sensations of each step
- Guided recordings, which many beginners find easier
A note of caution
Meditation is generally safe, but some people with a history of trauma or certain mental health conditions find it brings up distressing feelings. If that happens, a trained teacher or therapist can help adapt the practice.