--- title: "How to Meditate for Beginners: Your First Meditation | SoulGarden" description: "Learning to meditate as a beginner: what you really need, how long to practise and your first one-minute meditation. Even if sitting still is hard for you." url: "https://soulgarden.app/en/learn-to-meditate" language: "en" alternate_de: "https://soulgarden.app/meditieren-lernen.md" --- [SoulGarden](https://soulgarden.app/en.md) › Learn to meditate # How to meditate for beginners: where do I start? *Meditation for beginners · Getting started* To learn to meditate, you don't need prior knowledge, a cushion or a lot of time. Sit comfortably, a chair is fine, and rest your attention for one to three minutes on a simple anchor like your breath or your feet on the floor. When your mind wanders, kindly come back. That's the whole technique. Start short and practise often rather than long. *By Oliver Braese, founder of SoulGarden, more than 2,500 hours of meditation practice · Updated 24 October 2026* ## What meditation is and what it isn't Meditation is training your attention: you notice what's here right now and keep returning to one point. It isn't about thinking nothing, being especially relaxed or feeling something in particular. You don't need a belief system or any spiritual background either. By the way, very few people come to meditation out of spiritual interest. Usually it's a moment in everyday life, often stress. ## If sitting still is hard Restless legs, tingling, the urge to get up: lots of people know this. You don't have to force yourself. You can change your posture, move and keep your eyes open. Some people find it helps to rest their hands on their thighs and feel their weight, others prefer to practise while walking. And start so short that it feels almost too easy. One minute that works gets you further than twenty that you give up on. ## How to keep going - Pick a fixed moment in your day, for example after your first coffee or after brushing your teeth. Then you don't have to decide anew each time. - Let yourself be guided at first. A guided meditation tells you what you can do right now and takes away the worry of whether you're doing it right. - Grow slowly if you like: from one minute to three, from three to five or ten. - Take a course with a clear thread if you don't know what to do next. ## Practice: Your first meditation (1 minute) Sit in whatever way is comfortable right now. A chair is just as good as a cushion. 1. Put your feet on the floor and rest your hands wherever they like to be. 2. For a moment, feel where your body makes contact: feet, seat, hands. 3. Notice your breath just as it is. You don't need to change anything. If that's hard, stay with your feet. 4. If you like, count five breaths: breathe in, breathe out, one. If you lose count, simply start again at one. 5. At the end, notice how you feel now. That was your first meditation. *You can move, open your eyes or stop at any time. Nothing is lost.* ## In the app: Your start in SoulGarden SoulGarden is made for people who are starting to meditate. Your first meditation is a breathing minute together with Souly, the little companion in your garden. After that there are guided meditations written and spoken by people, a timer with a gong, a stopwatch and free self-practice. With every minute, a barren desert turns into a living garden. If you'd like a clear thread, you'll find it in the course “First Steps”: five elements in seven weeks, together in the app's circle. The kick-off is on Wednesday, 11 November 2026, at 11:11 (CET), then it continues every Sunday at 10:00 (CET). You sign up in the app with an account and your email address. - Breathing minute with Souly - Course “First Steps” - Guided meditations - Timer and stopwatch [How SoulGarden works](https://soulgarden.app/en.md) ## Plant your first seed. SoulGarden is free and ad-free, no sign-up needed. On iPhone, Android and in your browser, in English and German. Everything works offline, too. - [App Store (iPhone)](https://apps.apple.com/app/soulgarden/id6762513388) - [Google Play (Android)](https://play.google.com/store/apps/details?id=app.soulgarden.twa) - [Open in browser](https://app.soulgarden.app/#/garden) ## Frequently asked questions ### Do I need a cushion or a special posture to meditate? No. You can sit on a chair, on the sofa or on a cushion, and you can also practise lying down or walking. All that matters is that you're comfortable and can stay awake. ### How long should I meditate at first? One to five minutes is a good start. More minutes don't automatically mean more benefit, and short sessions are easier to fit in regularly. In SoulGarden, your first meditation lasts one minute. ### How do I know I'm meditating correctly? If you notice that your mind has wandered and you come back, you're meditating correctly. Calm, relaxation or special feelings are lovely, but they're not the measure. Sometimes a meditation is restless, and that's fine too. ### Is SoulGarden good for beginners? Yes, SoulGarden is made for people who are starting to meditate. You begin with a breathing minute together with Souly. After that there are guided meditations, a timer, a stopwatch and the course “First Steps”, which guides you through the five elements in seven weeks. ## More on this - [Clear your mind](https://soulgarden.app/en/clear-your-mind.md): Why your mind doesn't have to go blank when you meditate. - [Meditation for sleep](https://soulgarden.app/en/meditation-for-sleep.md): Slowing down in the evening without trying to force sleep. - [Keep going without pressure](https://soulgarden.app/en/stick-with-meditation.md): Why motivation runs out, not time, and what helps. - [Unwind after work](https://soulgarden.app/en/unwind-after-work.md): A five-minute transition into your evening.