SleepHz

How to meditate: a simple guide for beginners

To meditate, sit comfortably, close your eyes and rest your attention on your breath. When your mind wanders, and it will, notice it and gently come back. That's the whole practice. Start with 5 to 10 minutes a day. Press play on 432 Hz below; Auto-stop is set to 10 minutes, so it works as your timer.

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How to meditate in 5 steps

Kaleidoscope artwork generated from the 432 Hz Harmony frequency
432 Hz frequency, visualized. Every SleepHz artwork is generated from the frequency itself: its number sets the symmetry and the pattern.
  1. Sit comfortably. A chair, a cushion or the edge of your bed all work. Keep your back upright but relaxed.
  2. Set a timer. Start with 5 or 10 minutes. The player above fades out on its own when time is up.
  3. Close your eyes and breathe naturally. Notice the air moving in and out, at your nose or your belly.
  4. When your mind wanders, come back. Notice the thought, let it go, and return to the breath. Every return is a rep, like lifting a weight.
  5. Finish slowly. Take one deep breath, notice how you feel, and open your eyes.

Guides to go further

Kaleidoscope artwork generated from the 111 Hz New Beginnings frequencyHow to meditate dailyA 10-minute routine and how to make it stick Kaleidoscope artwork generated from the 852 Hz Intuition frequency10 meditation techniquesBreath, body scan, mantra, sound and more Kaleidoscope artwork generated from the 639 Hz Connection frequencyDaily affirmationsPair your practice with an intention

How long should you meditate?

For beginners, 5 to 10 minutes a day is a great start. Showing up daily matters more than sitting for a long time once a week.

Once 10 minutes feels easy, add a few minutes at a time. Many people settle at 15 to 20 minutes.

Sound meditation with frequencies

If focusing on your breath feels hard, try focusing on a sound instead. A steady tone like 432 Hz gives your attention something simple to rest on, and the soft swell of SleepHz tones naturally slows your breathing.

Try 432 Hz for calm, 528 Hz for a warm, uplifting feel, or the 6 Hz Drift Off beat with headphones for deep relaxation.

A 10-minute daily routineHow to meditate daily: a 10-minute routine 10 ways to meditate10 meditation techniques (and which to try first) 125 daily affirmationsDaily affirmations

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Meditation FAQ

Am I doing it wrong if my mind keeps wandering?

No. Wandering is normal, and noticing it and coming back is the practice itself.

What's the best time to meditate?

Whenever you'll do it consistently. Mornings are popular because they're less likely to get crowded out by the day.

Can I meditate lying down?

Yes, though you may fall asleep. That's fine at bedtime; for daytime practice, sitting helps you stay alert.

Do I need to close my eyes?

No. You can keep a soft gaze on the floor a few feet ahead if closing your eyes feels uncomfortable.