Meditation is an ancient practice that involves focusing your mind in order to deepen your sense of awareness. There are various types of meditation, including mindfulness meditation, transcendental meditation, and guided meditation, all of which rely on unique combinations of mental and physical techniques. Practiced worldwide, meditation can help relieve symptoms of depression and anxiety, improve cognition, and support emotional resilience. These mental health benefits in turn support healthy sleep, improved blood pressure, and more. You can practice meditation virtually anywhere at any time.
Meditation 101: A Scientific Guide on How to Meditate for Stress Reduction and MoreMedically Reviewed by Justin Laube, MD | July 3, 2024
FAQ
How exactly do you meditate?
There isn’t one specific way to meditate, but rather a range of meditation techniques. A good place to start is in a comfortable position in a quiet space with your eyes closed, hands relaxed, and attention focused on your breath.
How do you know if you’re meditating correctly?
There’s no right or wrong way to meditate. Signs that your meditation practice is on track may include feelings of stillness, presence, calm, awareness, and even joy. However, experiencing agitation, restlessness, or sleepiness is also common, especially in the beginning.
How long should you meditate?
How long you should meditate depends on your experience with meditation and your goals. Meditation beginners, for example, may start with 5- to 10-minute daily sessions. Once you feel consistent with this routine, consider adding another 5 to 10 minutes.
What should you avoid while meditating?
While expanded awareness and mental clarity are common meditation goals, avoid setting strict expectations for your practice or being hard on yourself when your mind wanders. Release any tension and approach your practice with openness and a sense of ease.
Do you listen to anything while meditating?
Some people may find calming nature sounds or relaxing music helpful for their meditation practice, while others prefer silence. Certain types of meditation include chanting, while guided meditations require listening to the soft spoken words of an instructor.
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Justin Laube, MD
Medical Reviewer
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, a...
Grant Chu, MD, is an associate clinical professor at the David Geffen School of Medicine at UCLA. Dr. Chu is also associate director of inpatient East-West consult services at the ...
Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and...
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