Meditation — dhyana — is one of the oldest practices of Indian tradition. The good news is that beginning is simple. All you need is a quiet place and five minutes.
A five-minute practice
- Sit comfortably on the floor or a chair, spine upright but relaxed.
- Close your eyes and rest your hands on your knees.
- Notice your breath as it goes in and out of the nose. Do not change it, just watch it.
- Count each out-breath from one to ten, then start again at one.
- When your mind wanders — and it will — gently return to the breath and begin again at one.
- After five minutes, take a deeper breath, rub your palms together and place them over your eyes before opening them.
What to expect
Your mind will wander many times. That is not failure — noticing it and coming back is the practice. Each return strengthens attention, the way each lift strengthens a muscle.
Meditation is not about stopping thoughts. It is about not being carried away by them.
Making it a habit
- Choose the same time each day — early morning works well.
- Use a gentle timer so you are not checking the clock.
- After a week, try ten minutes.
Meditation is a support for wellbeing, not a replacement for medical or mental-health care. If you are struggling, please speak to a professional.
