Practice at home
How to meditate at home as a beginner: choose a relatively quiet place, set a timer for 5–10 minutes, and sit on a chair or cushion so that your body is stable without straining. Keep your back in a natural position, relax your shoulders, rest your hands comfortably, and gently close your eyes or look downward. Choose an anchor such as the sensation of breathing at the nose, chest, or abdomen. When you notice that the mind has followed a thought, sound, or emotion, simply acknowledge it and bring attention back. The aim is not to empty the mind, attain a special state, or endure pain to prove diligence. If you experience sharp pain, prolonged numbness, difficulty breathing, or panic, change position, open your eyes, or stop the session; people with health conditions requiring personal guidance should consult an appropriate professional. Consistency and a nonjudgmental attitude matter more than a very long sitting session.
A guide by Inti Foundation · updated
You can sit on a chair with both feet on the floor, kneel on a cushion, or sit cross-legged if that suits your body. Do not force your knees to the floor or try to keep your back excessively straight. A good posture supports alertness, natural breathing, and adjustments when needed.
Distraction does not mean meditation has failed. The moment you notice that the mind has wandered is itself a moment of awareness. Gently note “thinking,” “hearing,” or “worrying,” then return to one breath without blaming yourself.
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Beginners can start with 5–10 minutes and increase gradually if body and mind are comfortable. Consistency matters more than forcing a longer session.
Yes. A chair is suitable when it helps the body remain stable and alert without pain; the lotus posture is not required.
No. Thinking is a normal phenomenon. The practice is to recognize thoughts without following them, then gently return to the anchor.
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Sources for deeper reading
This discourse in the Inti library presents contemplation of the body, feelings, mind, and phenomena; the home practice here is introductory guidance, not a replacement for personal instruction.
