← ALIVIA BlogMeditation for beginners: a 5-minute guide, step by step
ALIVIA Team · Updated October 8, 2026
Meditation is not about emptying your mind; it is about noticing what is happening without fighting it. Five minutes a day is enough to begin. It is a wellbeing practice many people find relaxing, not a medical treatment.
A 5-minute meditation
1. Sit comfortably with your back upright and your hands on your lap. Close your eyes or soften your gaze.
2. Breathe normally and bring your attention to the breath going in and out (nose, chest or belly).
3. When a thought appears, notice it and gently come back to the breath, without criticising yourself.
4. Repeat "notice and return" as often as needed: that is the practice, not a failure.
5. At the end, wiggle your fingers, open your eyes and sit for a moment before moving on.
If your mind wanders a lot
• That is normal; what matters is coming back, not never drifting.
• Count your exhalations from 1 to 10 and start again.
• Try sitting in a chair with your eyes open, resting on one spot.
Building the habit
• Pick the same time each day: after waking or before bed.
• Start with 3 to 5 minutes; small and regular beats long and rare.
• Jot down how you felt afterwards.
Precautions
If closing your eyes brings up very strong memories or feelings, open your eyes, breathe and stop. If you live with intense anxiety or trauma, talk to a professional before meditating for long periods.
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→ Box breathing for anxiety: how to do it step by step→ The 5-4-3-2-1 grounding technique for anxiety: how it works→ How to stop overthinking: 7 ways to calm a racing mindThis article is for information only and does not replace care from a health professional. If you are going through a very hard time, please seek professional help.