Meditation Explained
Meditation is a broad term for practices that encourage attention, awareness, stillness and reflection. Some approaches focus on the breath, others use guided imagery, movement, sound, repeated words or simple observation of thoughts and sensations.
What is meditation?
Meditation has been practised in different cultures and traditions for centuries. Today, people may encounter meditation through spiritual traditions, mindfulness programmes, wellbeing classes, retreats, workshops or simply as a personal practice at home.
There is no single way to meditate. Some people prefer sitting quietly, while others find guided meditation, gentle movement, breathing exercises or sound-based practices easier to engage with.
The common element is usually the intentional direction of attention. Rather than trying to completely stop thoughts, meditation often involves noticing what is happening and gently returning attention to a chosen focus.
Different approaches to meditation
Meditation is an umbrella term covering many different practices. The experience can therefore vary considerably depending on the method, teacher and setting.
Mindfulness Meditation
Attention is brought to present-moment experiences such as breathing, physical sensations, sounds or thoughts.
Guided Meditation
A teacher or recording guides the participant through relaxation, imagery, awareness or reflective exercises.
Breath-Focused Meditation
The natural rhythm of breathing becomes an anchor for attention and a point to return to when the mind wanders.
Mantra Meditation
A word, phrase or sound may be repeated silently or aloud to help maintain a steady focus.
Movement Meditation
Walking or slow, deliberate movement can become the focus rather than remaining completely still.
Sound Meditation
Sound, music, bells, bowls or other repeated tones may form part of the meditative experience.
What happens during meditation?
A meditation session can be very simple. A person may sit comfortably, close their eyes if they wish and bring attention towards breathing, physical sensations or another chosen focus.
Attention will normally wander. When this happens, the practice is often simply to recognise that the mind has wandered and gently return attention to the chosen focus.
Some sessions last only a few minutes. Others may continue for considerably longer, particularly during classes, retreats or guided workshops.
There is no need to force the experience
Meditation can feel peaceful on some occasions and restless on others. Both experiences can be completely normal. The aim does not need to be achieving a particular emotional state.
Why do people practise meditation?
People are drawn to meditation for many different reasons. Some use it as part of a spiritual or reflective practice, while others are interested in relaxation, awareness or simply creating a quieter period within a busy day.
Relaxation
Meditation may provide an intentional period away from everyday distractions and activity.
Self-awareness
Some practices encourage people to observe thoughts, emotions and physical sensations more deliberately.
Personal or Spiritual Practice
Meditation may also form part of religious, spiritual or personal reflective traditions.
How to begin meditation
Meditation does not require specialist equipment. Beginners can start with just a few minutes and gradually explore different approaches.
Find somewhere comfortable
Choose somewhere you are unlikely to be disturbed for a few minutes.
Choose a focus
This might simply be the natural movement of your breathing.
Notice wandering
When attention moves elsewhere, recognise it without judging yourself.
Return gently
Bring attention back to the breath, sound or focus you originally chose.
Meditation and wellbeing
Meditation is widely used as a wellbeing practice, but people's experiences vary. It is better viewed as a practice that some people find helpful rather than something that guarantees a particular result.
Meditation should not be presented as a replacement for appropriate medical or psychological care. People experiencing significant physical or mental health concerns should seek suitable professional advice.
Frequently asked questions
How long should beginners meditate?
There is no required length. Some people find that starting with five minutes is more manageable than attempting a long session immediately.
Do you have to sit cross-legged?
No. Meditation can be practised sitting on a chair, lying down, standing or even walking depending on the method being used.
Is meditation the same as mindfulness?
They overlap, but they are not identical. Mindfulness generally refers to deliberately paying attention to present experience, while meditation describes a much broader family of practices.
Can meditation be spiritual?
Yes. Meditation has roots in many spiritual and religious traditions, although it can also be practised in completely secular settings.
Explore related healing and wellbeing practices
Meditation often overlaps with other approaches centred around awareness, relaxation, reflection and personal wellbeing.