Best way to meditate depends less on doing meditation perfectly and more on finding a practice you can comfortably return to. Healing Home approaches meditation as an opportunity to slow down, reconnect with yourself, and create more space for awareness.
If you’ve tried meditation before and found yourself thinking about your to-do list, adjusting your posture every few seconds, or wondering whether you’re “doing it right,” you’re not alone.
Meditation doesn’t require an empty mind.
It doesn’t require sitting cross-legged.
And it doesn’t have to take an hour.
For many people, the most useful place to begin is with something much simpler: your breath, your body, and your ability to notice what is happening right now.
What Is the Best Way to Meditate?
There isn’t one meditation method that is universally best for everyone.
The most useful approach is usually one that:
- feels physically comfortable
- fits naturally into your routine
- gives you something simple to focus on
- allows you to notice your thoughts without becoming consumed by them
- encourages awareness rather than perfection
- can be practiced consistently
The National Center for Complementary and Integrative Health (NCCIH) describes meditation as a broad group of practices involving mind-body integration. Some practices focus attention on breathing, sounds, sensations, images, or repeated words, while mindfulness emphasizes present-moment awareness without judgment.
That means your meditation practice can be adapted to you.
A chair can work.
A cushion can work.
Lying down may work for certain practices.
Even walking can become an opportunity for mindful awareness.
The question isn’t simply, “Which meditation is best?”
A better question is:
“Which practice helps me become more aware and that I can realistically continue?”
Start With the Body Before Trying to Quiet the Mind
One reason meditation can feel difficult is that beginners often try to control their thoughts first.
But thoughts aren’t necessarily the problem.
You might sit down intending to meditate and immediately think:
“Did I answer that email?”
“What am I making for dinner?”
“I need to remember to call her.”
“Why can’t I concentrate?”
Instead of fighting those thoughts, try starting somewhere more tangible.
Notice your body.
Feel your feet against the floor.
Notice the weight of your body in the chair.
Feel the movement of your chest or abdomen as you breathe.
Notice whether your jaw is tense.
Notice your shoulders.
You don’t need to change anything yet.
You’re simply gathering information.
This body-centered awareness is one place where meditation can complement somatic healing.
Somatic practices often emphasize awareness of physical sensations and the relationship between bodily experiences, emotions, and stress. Meditation can provide a structured opportunity to practice that awareness.
The 5-Part Method for a More Grounded Meditation Practice
Rather than focusing on complicated techniques, try this five-part process.
1. Choose a Position That Your Body Can Sustain
Forget about finding the “perfect” meditation pose.
Choose a position that allows you to remain relatively comfortable and alert.
You could sit:
- on a chair
- on a meditation cushion
- on the floor
- against a wall
- somewhere else that provides adequate support
The goal isn’t to look like a meditation instructor.
The goal is to create enough physical stability that your attention doesn’t have to constantly manage discomfort.
2. Give Your Attention One Simple Anchor
Choose one thing to notice.
Your breath is an easy starting point.
You might feel:
- air moving through your nose
- your chest expanding
- your abdomen moving
- the sensation of breathing in and out
Don’t force the breath to become deeper.
Don’t judge whether you’re breathing “correctly.”
Simply observe it.
If you prefer another anchor, you could use:
- sounds
- physical sensations
- a mantra
- a visual object
- the movement of your feet while walking
Different meditation practices use different objects of attention. NCCIH notes that meditation can involve focusing on sensations such as breathing, sounds, visual images, or mantras.
3. Notice When Your Attention Wanders
Eventually, your mind will wander.
That’s not failure.
That’s the practice.
You may notice yourself thinking about work.
Then you may realize you’ve been thinking for several minutes.
Instead of criticizing yourself, simply recognize:
“My attention wandered.”
Then return to your chosen anchor.
This cycle may happen repeatedly.
That’s okay.
You’re practicing returning.
4. Add Body Awareness
Once you’re comfortable noticing your breath, expand your awareness.
Ask:
“What sensations are present in my body right now?”
You might notice:
- warmth
- pressure
- tingling
- tension
- heaviness
- lightness
- movement
- stillness
You don’t need to immediately decide what every sensation means.
Just notice it.
This can make meditation more accessible for people who struggle with traditional “clear your mind” instructions.
Mindfulness practices can involve awareness of physical sensations, thoughts, and feelings while maintaining a nonjudgmental attitude. The American Psychological Association describes mindfulness as awareness of internal states and surroundings without automatically judging or reacting to them.
5. Finish Without Rushing Back Into Your Day
When your meditation ends, don’t immediately grab your phone.
Give yourself 20–30 seconds.
Notice:
What do I feel?
What do I notice?
What has changed, if anything?
There doesn’t have to be a dramatic change.
Maybe you’re calmer.
Maybe you’re still distracted.
Maybe you notice tension you hadn’t recognized before.
All of that is information.
Meditation isn’t necessarily about producing a particular feeling.
Sometimes the practice is simply learning to notice your experience more clearly.
A 5-Minute Meditation You Can Try Today
If you’re completely new to meditation, start here.
Minute 1: Arrive
Sit comfortably.
Let your feet make contact with the floor.
Notice the support beneath you.
Minute 2: Follow the Breath
Notice one physical sensation associated with breathing.
Don’t change it.
Just observe.
Minute 3: Scan
Move your attention through your body.
Notice your face, neck, shoulders, chest, stomach, hands, legs, and feet.
Minute 4: Allow
If thoughts or emotions appear, let them be there.
You don’t need to solve them.
Return to your breath or body whenever you notice you’ve become distracted.
Minute 5: Check In
Ask yourself:
“What do I need right now?”
Maybe the answer is rest.
Maybe it’s movement.
Maybe it’s water.
Maybe it’s connection.
Maybe it’s simply another quiet minute.
Then gently return to your day.
Which Meditation Style Should You Try?
The “best” technique can depend on what you want from your practice.
| If you want to… | You might explore… |
| Build present-moment awareness | Mindfulness meditation |
| Become more aware of physical sensations | Body scan |
| Focus your attention | Breath meditation |
| Support relaxation | Relaxation meditation |
| Get out of your head | Walking meditation |
| Develop compassion | Loving-kindness meditation |
| Follow guidance | Guided meditation |
There is no requirement to choose only one.
You can experiment and notice which approach feels sustainable.
For example, mindfulness meditation can be useful when your intention is to practice present-moment awareness through attention to the breath, body, thoughts, and surroundings.
Why a Somatic Approach Can Change the Experience
Meditation is often presented as something that happens primarily in the mind.
But your body is participating the entire time.
You’re breathing.
You’re sitting.
You’re hearing.
You’re feeling.
You’re sensing.
You’re responding.
Stress itself can involve physical reactions. NCCIH explains that stress can increase heart rate, breathing rate, blood pressure, and muscle tension, while relaxation techniques can help activate the body’s relaxation response.
This is why body awareness can be a useful addition to meditation.
Instead of saying:
“I need to stop thinking.”
Try:
“I can notice what is happening in my body while my thoughts come and go.”
That small shift can make meditation feel less like a performance and more like a practice of awareness.
For people interested in the relationship between meditation, stress, and the body, the National Center for Complementary and Integrative Health provides an evidence-based overview of best way to meditate practices, their potential benefits, and their safety considerations.
How Long Should You Meditate?
You don’t have to begin with a long session.
Starting with a few minutes may make it easier to establish a consistent habit.
A 2026 Harvard Health article on mindfulness practices notes that many mindfulness exercises can be practiced in just a few minutes, including mindful breathing and walking meditation.
You could try:
Beginner: 3–5 minutes
Building a habit: 5–10 minutes
Established practice: 10–20 minutes or longer if comfortable
The exact number isn’t the most important part.
Consistency matters more than creating an impressive meditation schedule that you don’t actually want to follow.
What If Meditation Makes You More Aware of Stress?
This is an important part of the conversation.
Meditation isn’t guaranteed to feel relaxing every time.
When you become quieter, you may notice sensations, emotions, or thoughts that were previously drowned out by activity.
That doesn’t automatically mean something is wrong.
But you also don’t need to force yourself through significant distress.
NCCIH reports that meditation and mindfulness are generally considered to have few risks, while also noting that some people experience negative effects, including anxiety or depression.
If meditation feels overwhelming, you can:
- open your eyes
- look around the room
- feel your feet on the floor
- move gently
- shorten the practice
- stop the practice
- seek appropriate professional support
Meditation should complement appropriate healthcare rather than replace it.
Turn Meditation Into Something You Actually Want to Do
One of the easiest ways to make meditation sustainable is to remove unnecessary pressure.
You don’t need:
- expensive equipment
- a perfect meditation room
- a specific outfit
- complete silence
- a complicated routine
- a perfectly empty mind
You need a little time and a willingness to notice.
If sitting still doesn’t work for you, try walking.
If focusing on your breath makes you uncomfortable, try sounds.
If silence feels difficult, consider guided meditation.
If you want a stronger relaxation focus, explore relaxation meditation.
And if you’re interested in the broader relationship between awareness, stress, and mind-body practices, meditation and mindfulness can give you another place to explore the subject.
Use Your Existing “Ways to Meditate” Resource
You don’t necessarily need to create an entirely new meditation routine from scratch.
If you’re looking for additional ideas, revisit the existing ways to meditate resources from Healing Home and use it as a starting point for exploring different approaches.
Then pay attention to your own experience.
Which practice feels natural?
Which one makes you want to return?
Which one helps you notice your body?
Which one fits into your actual life?
Those questions can be more useful than trying to find a universally perfect meditation method.
What Does Research Say About Meditation?
Research suggests that meditation and mindfulness practices may help with several aspects of well-being, including stress, anxiety, depression, and sleep, but results vary depending on the practice, population, and outcome being studied.
The APA notes that mindfulness meditation involves directing attention toward present experiences such as breathing, physical sensations, thoughts, and feelings while practicing acceptance rather than automatic reaction.
Harvard Health similarly describes mindfulness as paying attention to what is happening in and around you with an attitude of acceptance and highlights practices such as mindful breathing and walking.
This distinction matters because meditation isn’t simply about “relaxing.”
It can also be about developing awareness.
Frequently Asked Questions
What is the best way to meditate for beginners?
Start with a simple practice such as breath awareness. Sit comfortably, notice your natural breathing, recognize when your attention wanders, and gently return your attention to the breath.
How long should a beginner meditate?
Starting with 3–5 minutes can make the practice approachable. You can gradually increase the duration as the practice becomes more familiar.
Is it better to meditate in the morning or at night?
There is no universal best time. Choose a time when you’re most likely to practice consistently. Morning, afternoon, and evening can all work.
Can meditation help with stress?
Research suggests that mindfulness and meditation may help reduce symptoms associated with stress and may support anxiety, depression, and sleep outcomes in some people.
Does meditation have to involve sitting still?
No. Mindful walking and other forms of movement can also involve present-moment awareness.
How does meditation relate to somatic healing?
Meditation can help develop awareness of breathing, physical sensations, emotions, and reactions. That body awareness can complement a broader somatic approach to understanding stress and emotional experiences.
The Best Meditation Practice Is One You Can Return To
There may not be one perfect technique, posture, duration, or time of day.
The best way to meditate is often the approach that gives you enough structure to begin while leaving enough flexibility for your actual body and life.
Start small.
Feel your feet.
Notice your breath.
Pay attention to your body.
Let your thoughts come and go.
Return when your attention wanders.
And give yourself permission to practice without needing to be perfect.
For another evidence-based perspective on mindfulness, stress, and present-moment awareness, explore this resource on the best way to meditate from the American Psychological Association.
The practice isn’t about becoming someone who never feels stressed.
It’s about becoming more familiar with what you’re experiencing—and learning that you can pause, notice, and choose how to respond.
