Meditation

Getting the most from your meditation practice.

• How do I know I'm doing it right? If you notice your mind wandered and gently come back, you're doing it right. A blank mind isn't the goal.
• Which course should I start with first? If you're new, start with 30-Day Mindfulness for Beginners. After that, pick a course that matches your goal.
• Can I move or scratch an itch while meditating? Yes. You don't have to sit like a statue. Comfort matters. Try to notice the urge first, then move mindfully.
• Can I meditate lying down? Yes. Lying down is fine, especially for sleep or relaxation. Just know it makes drifting off more likely.
• How long will it take to see the benefits of meditation? Some benefits show up the same day; lasting change tends to build over a few weeks of consistent practice.
• How often should I meditate? A little, most days, beats a lot once in a while. Even 5–10 minutes daily is enough to build the habit.
• How should I sit when meditating? Comfortable and upright. A chair is perfectly fine, you don't need to sit cross-legged on the floor.