You don't need to sit cross-legged in silence for hours to meditate. Here are 4 easy, beginner-friendly techniques to help you find your calm – no experience required.

Chances are that when you hear the word “meditation”, what comes to mind is long hours of practice, incense, and mantras. But meditation encompasses so much more than that and can be done in a variety of ways and places. Because it’s World Meditation Day, we want to show you a few ways in which you can start your meditation journey. Choose the approach that suits you best, meditation is flexible, and the main goal of it is to take a moment to be present. 

1. A mindful moment 

Mindfulness meditation might have its roots in ancient Buddhist teachings, but before you rush out to buy a statue and a Himalayan salt lamp, let us reassure you: it’s really not that complicated. 

The whole premise is simply to slow down and pay attention to your thoughts without judging them or getting caught up in a spiral. You’re just playing the observer – tuning into your body’s sensations as they come and go, and anchoring your attention to your breath. 

Want a simple way to start? Set a timer for three minutes and focus on your breathing. When your mind inevitably wanders (and it will), just gently guide your focus back. There is absolutely zero pressure, and literally no way to do it wrong. 

Still on the fence? Let our meditation expert, Deborah, explain a bit more about how it works.

Ready to dive in? Try Erica Jago’s beginner meditation below, kick off your day with our guided 5-minute morning meditation, or wind down with Anna Scott Miller’s relaxing evening meditation.

1. Meditation with a candle 

If you’d rather focus on something other than your thoughts while trying meditation for the first time, candle meditation might be for you. Light a candle and softly rest your gaze on the flame, allow your mind to settle. As you focus on the candle, distractions can fade into the background, making it easier to slow down and step away from stressful or negative thoughts. Try to empty your mind completely. To enhance the experience, add an element of aromatherapy with a scented candle, so you can engage your nose as well as your eyes.  

1. Mobile meditation 

If sitting during a meditation doesn’t feel right for you, you can combine meditation with physical activity to connect your body and mind. As Chandresh Bhardwaj, founder of the Break The Norms Meditation Program, told Runner’s World magazine, “It’s a myth that meditation happens only when you light candles or incense and sit cross-legged. When you are deeply involved in any activity, you become meditative.” Most runners admit that while they’re working on their bodies, they’re also trying to mentally tackle a problem or troubling emotion. Try bringing mindful attention to a walk or a run by setting an intention before you start, noticing what you see and hear as you move, counting steps and returning to your breath whenever your mind drifts. When your body gets a workout, your mind does as well. 

1. Journal your way into deep meditation 

You’re not into running, but still want to set intentions and clear your head? Grab a pen and paper. When you combine meditation with journaling, you can empty your thoughts onto the page. This often helps to see patterns, name what you’re feeling and get closer to the root of what’s bothering you. From there, it becomes easier to explore what changes might help you move towards the best version of yourself. If you’re new to journaling, start with writing for 5 minutes straight, no distractions, no edits, just writing what’s in your head. Check out our exclusive video with our expert Erica for inspiration.