Meditation and meditation may seem mysterious, but it's actually a simple and accessible practice. It involves consciously focusing your attention, slowing your thoughts, and creating space for inner peace. Whether you're just starting out or already have some experience, meditation helps you be more present in the moment and calm the busyness in your mind.
What exactly is meditation?
Meditation simply means paying attention to the present moment . This can be done by focusing on your breathing, a sound, a mantra, or even your physical sensations. The goal isn't to stop your thoughts—because that's obviously impossible—but to observe them without judgment. This will give you greater insight into yourself and create peace of mind.
Meditation works like a kind of training for your mind. Just like you train your muscles at the gym, meditation trains your attention and focus. With regular practice, it becomes increasingly easier to stay calm and focused, even in stressful situations.
How does meditation work step by step?
1. Find a quiet place
Choose a place where you won't be disturbed. This could be a quiet corner of your house, a park, or even a spot during your lunch break.
2. Assume a comfortable position
You can sit on a cushion , chair, or yoga mat , as long as you're upright. Your back should be relaxed, but not slumped. Feel free to keep your legs crossed or place them on the floor.
3. Close your eyes or look softly
Closing your eyes helps you focus on your breathing and what is happening inside you.
4. Focus on your breathing
Breathe in calmly through your nose and out slowly through your mouth. Feel how your breath moves your body—your belly or chest rising and falling. This is the anchor of your attention.
5. Let thoughts come and go
Thoughts will arise—that's perfectly normal. The important thing is not to judge them or try to stop them. Notice when your mind wanders and gently bring your attention back to your breathing.
Build it up slowly: Start with 5 minutes a day and expand if you like.
What happens during meditation?
When you meditate, a beautiful process unfolds in both your body and mind. The first thing you often notice is that your breathing naturally becomes slower and deeper. This may seem like a small detail, but it has a significant effect: calm breathing sends a signal to your nervous system that everything is safe, which relaxes your body and lowers your heart rate.
As you sit or lie quietly and focus on your breathing, your brain shifts from an active "doing mode"—in which you're constantly thinking, planning, and analyzing—to a calmer and more open "being mode." In this state, your thoughts become less intrusive, you gain some distance from everything going on in your mind, and space for inner peace arises.
This transition also makes you more aware of your inner world. Instead of automatically going along with thoughts or emotions, you learn to notice them, recognize them, and simply let them be—without judgment. This increases your self-awareness and gives you a sense of control over your reactions, even outside of your meditation practice.
Common Misconceptions About Meditation
There are many ideas about meditation that make it unnecessarily complicated. Let's clear up a few:
- "I need to stop my thoughts" : Meditation isn't about stopping your thoughts, but about observing them without judgment. Simply let them drift by like little clouds in your mind.
- "I don't have time for it" : Even 5 minutes a day can make a big difference. Meditation fits into any schedule.
- "I have to sit completely still" : Although many people meditate while sitting, meditation can also be practiced while lying down or even walking.
Why does meditation work?
Meditation helps you train your attention and become present. You learn to let go of worrying thoughts and gain more control over stress and negative patterns. Anyone can meditate—you don't need any experience or equipment. All you need is yourself and a few minutes of quiet.
Get started today
Meditation is a skill you develop in small steps. Start simply, give yourself time, and be patient. Each time you pause and breathe, you're working toward greater balance, peace, and clarity. Want to learn more? Then explore our pages on types of meditation , breathing techniques , and tips for daily practice .
Meditation and meditation may seem mysterious, but it's actually a simple and accessible practice. It involves consciously focusing your attention, slowing your thoughts, and creating space for inner peace. Whether you're just starting out or already have some experience, meditation helps you be more present in the moment and calm the busyness in your mind.
Frequently Asked Questions
What if I keep getting distracted while meditating?
It's perfectly normal to get distracted. The goal isn't to sit perfectly still without thoughts, but to gently return to your breath or focus whenever you notice your mind wandering.
How long should I meditate to notice an effect?
Even five minutes a day can make a difference. The more you practice, the greater the effect. It's about consistency, not perfection or length.
Do I need to sit in a lotus position to meditate properly?
No, that's absolutely not necessary. As long as you're sitting comfortably and upright (on a chair, cushion, or mat), your posture is good enough.
Can I also meditate when I am restless?
That's precisely when meditation becomes valuable. It helps you notice that restlessness without getting sucked into it. So you don't have to feel "calm" first to meditate.
Is meditation the same as mindfulness?
They're similar, but not exactly the same. Meditation is a practice, while mindfulness is a state of being you apply in your daily life. Meditation, in fact, helps you become more mindful.