A Simple Guide to Beginning Meditation

You don’t need special equipment, a particular belief, or years of experience to start meditating. Here is a simple beginning:

1. Find a quiet space. Set aside 10–15 minutes without interruption.
2. Sit upright but relaxed. You don’t need to sit on the floor.
3. Breathe deeply, and let go of thoughts about the past and future.
4. Focus on your breath — the belly rising and falling, the coolness of air through your nostrils, the small differences between each inhale and exhale.
5. When thoughts arise, observe them without judgment. Let them pass, then return your attention to your breath. Your breath is your anchor.
6. When you finish, sit quietly for a moment before standing.

That’s it. There’s nothing more to do. Just breathe, and return.

— Thiền Minh