Start Meditation in 5 Minutes

A no-pressure way to begin: gentle breath, a supportive posture, and a small commitment you can keep.

Meditation can sound intimidating—hours on a cushion, an empty mind, total stillness. But you don’t need any of that to begin. In fact, the best way to start is small. Five minutes is enough to give your mind a rest and your body a sense of calm. What matters isn’t doing it “perfectly.” It’s simply showing up for yourself, gently and without pressure.

Here’s a no-fuss way to begin today:

1. Find a Supportive Posture (1 minute)
   Sit somewhere comfortable. You don’t need special cushions or crossed legs—just a chair, sofa, or edge of the bed is fine. Place your feet on the floor if you can. Let your back be upright but not stiff. Rest your hands loosely in your lap. Support matters more than form.
2. Gentle Breath Awareness (3 minutes)
   Close your eyes if that feels comfortable, or lower your gaze softly. Begin to notice your breath. Feel it moving in, feel it moving out. There’s no need to breathe differently. If your mind wanders (and it will), gently bring your attention back to your next inhale, your next exhale. Each breath is a new beginning.
3. A Small Closing (1 minute)
   When the timer rings or you feel ready, take one slightly deeper breath. Notice how you feel—calmer, restless, lighter, or exactly the same. All of it is welcome. Then, thank yourself for giving these five minutes.

Why it helps

Meditation isn’t about emptying the mind. It’s about noticing the mind, the breath, the body—just as they are. Five minutes a day can build a habit of gentleness and presence. Over time, you may choose to sit longer, but even the smallest practice counts.

No pressure, no perfection

Some days it will feel easy, other days restless. That’s normal. What matters most is the commitment to return, even briefly. Meditation grows like any habit: small steps, repeated with kindness.

Just five minutes. Just one breath at a time.