Meditation for beginners: start simply

You'd like to meditate but don't know where to start. Too many techniques, too much jargon, too many demands for calm. Good news: meditation requires neither lotus position, nor an empty mind, nor an hour of practice. 5 minutes and a chair are enough.

The 5 myths stopping you from starting

Myth 1: "You need to empty your mind" — False. The goal isn't to think about nothing, but to observe your thoughts without clinging to them. A wandering mind is normal — and each return to attention is a beneficial exercise.

Myth 2: "You need a lot of time" — False. University of Waterloo studies show 10 minutes per day produces measurable effects on anxiety and focus in just 2 weeks.

Myth 3: "It's religious" — Mindfulness meditation is secular and science-backed. No beliefs required.

Myth 4: "I'm too restless" — That's precisely why you should meditate. The more restless your mind, the more you stand to gain.

Myth 5: "It's boring" — Guided meditations with voice and ambient sounds make the experience immersive. Try our breathing exercises for an active first approach, or anxiety meditation if stress motivates you. The sleep meditation programme is ideal if it's sleep you're struggling with.

Your first meditation in 5 steps

Step 1: Choose a fixed time — Morning is ideal: the mind is fresh and you create a habit. But any time works.

Step 2: Get comfortable — Sit on a chair, back straight but relaxed. Feet on the floor, hands on your thighs. Close your eyes or fix a point ahead.

Step 3: Focus on your breath — Observe air entering and leaving your nostrils. Don't change anything, just observe. Count exhales from 1 to 10, then restart.

Step 4: Welcome distractions — Your mind will wander. That's normal and it's the heart of the exercise. When you notice, gently bring attention back to breathing. No judgement.

Step 5: Start with 5 minutes — Increase gradually. Nala's The Basics programme guides you through 10 sessions to anchor the habit.

How Nala supports beginners

The Basics programme (10 sessions) is designed specifically for beginners. Each session lasts 5-10 minutes and progressively introduces a new technique: conscious breathing, body scan, visualisation, thought observation.

Nala guides each session with a gentle, supportive voice. No jargon, no pressure — just step-by-step guidance. Noam takes over for difficult moments with 5 completely free SOS sessions. Price: €6.99/month or €49.99/year.

Frequently Asked Questions