A meditation guide for men: benefits and 9 tips to get started
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Women are more likely to meditate than men even though both can benefit. So, what gives? We'll explore more and share 9 meditation tips to help men get started.
There seems to be a perception that meditation is more for women than men, but that couldn’t be farther from the truth. Meditation is for everyone. Tons of men meditate and any person—regardless of gender—can benefit from practicing mindfulness regularly.
Our society tends to put a lot of pressure on men to be strong and resilient. In many cases, if a man expresses feelings he’s looked at as weak. This sort of backwards narrative doesn’t make it easy for men to want to look inward.
The truth is that all of us experience the whole range of emotions, and we’re all allowed to take time to manage our stress, build our focus, and improve our overall wellbeing. If you’re a man and curious about mindfulness and meditation, we’ve got your back. Let’s discard any outdated perceptions, take a deep breath, and dive in.
What’s the deal with meditation for men?
Modern culture often encourages men to focus on being productive, achieving goals, and pushing through challenges — all without stopping to check in with their emotions. It’s no wonder men may be less likely to meditate than women. If the messaging is that sitting still and being mindful is just a waste of time, why would any man hit a yoga class or buy a meditation cushion?
Here’s the truth: Meditation is productive action, even if it feels relaxing. Meditation builds mental resilience, emotional balance, and helps us focus. And its benefit doesn’t discriminate based on gender, it works the same for all us — we all can soak up the rewards from taking time to sit with ourselves.
And if you’re a man who’s been avoiding meditation because you’re worried it’ll be awkward or you’ll be bad at it, know that this feeling is normal, but it doesn’t have to limit what you do. You don’t have to meditate perfectly to experience its benefits. There’s no one right way to do it. All you have to do is take time to make space for yourself in a way that works for you.
What are the meditation challenges men can experience?
Sitting with our brains can be challenging for all of us. But because of the expectations that are put on men, there may be some extra challenges they face that can shape how they approach meditation.
Here are three of the most common factors that might come into play when men sit down to meditate—and if you identify as a man—why you should stick with it anyway.
1. Stress processing
Many men handle stress by focusing on solving problems, which often means pushing emotions aside to retain a sense of control. This can make it harder for men to slow down and embrace mindfulness, which is all about noticing and accepting thoughts and feelings without trying to fix them.
Stick with it: If it feels awkward or strange at first, that’s okay. Remind yourself that meditation can help you process stress in a healthier and more balanced way
2. Cultural norms
Instead of being encouraged to explore different types of self-care like meditation, men are often taught to prioritize productivity, toughness, and action over reflection. These expectations can create a mental barrier, making it harder for men to feel comfortable with the idea of meditating.
Stick with it: If you’re worrying meditation will make you be seen as soft or passive, try to remind yourself that it’s the exact opposite. Meditation builds strength and resilience. Also, investing your time in meditation can actually make you more productive, happier, and healthier.
3. Communication about emotions
Historically, men haven’t always been rewarded for talking about their feelings. So for some men, learning to sit with emotions instead of pushing them away can feel uncomfortable.
Stick with it: Sitting with our emotions is tough for all of us. But meditation is a safe space. Even if it’s uncomfortable at first, try to remind yourself that you can explore feelings without judgment. And over time, it can lead to a deeper understanding of yourself and how you relate to others.
7 benefits of meditating
It doesn’t matter how you identify, meditation can help us all create a stronger, healthier version of ourselves, both mentally and physically.
Life’s hard enough, so why not add some mindfulness into your life that can help you stay balanced and more in control? Here are seven ways you can benefit from meditating:
Reduces stress and anxiety: Meditation can help lower your cortisol, a stress hormone, which can leave you feeling calmer and better equipped to handle what comes your way.
Improves focus and productivity: Meditation can help train your mind to stay present, which can improve your focus and concentration.
Boosts emotional intelligence: Meditation encourages mindfulness, which can help you tune into what you’re feeling and then respond in healthier ways.
Enhances physical health: Regular practice has been linked to lower blood pressure, improved sleep, and even better heart health.
Supports mental clarity and decision-making: Meditation can help clear your mental clutter. This can make it easier for you to prioritize what really matters and then make thoughtful choices.
Improves resilience: Meditation can strengthen your mental and emotional resilience.
Deepens self-awareness: Meditation isn’t just about relaxing — it’s about learning more about yourself. Over time, it can help you recognize patterns in your thoughts and behaviors. This can help you make positive changes in your life.
How to start meditating: 9 tips for men to build a practice
Starting something new like meditation can be a little (or a lot) stressful. And when you add that this new thing involves feeling your emotions, it can naturally make people a little hesitant to get started.
But meditation isn’t about passing or failing. There’s no way to ace it. Just by showing up and trying, you’re succeeding. It’s a process that takes time, so try to be kind to yourself along this journey.
Here are nine tips you can try to build confidence and keep you motivated as you go.
1. Start small
Try not to overload yourself and dive into 30-minute meditation sessions right away. Make it easy, start with just two to five minutes a day. Even with a short daily practice, you can still feel the benefits.
Plus, shorter sessions are easier to fit into your routine, which can help you build consistency without feeling overwhelmed. Once you’re comfortable, you can gradually increase the time as it feels right.
Give it a try: Set a timer for two minutes. Sit in a comfortable position, close your eyes, and focus on the sensation of your breath moving in and out. When the timer goes off, you’re done. It’s that simple. And if two minutes too long, try these one minute exercises.
2. Choose a style that suits you
Not every type of meditation is going to work for you. But thankfully there are many styles you can try out. If you’re a beginner, guided meditations might be just the thing for you as they provide step-by-step instructions. Or if you prefer something more active, consider going on a walking meditation.
Give it a try: Download the Calm app and select one of our short guided meditation for beginners. These quick sessions can be great for trying out different styles without committing a huge amount of time.
💙 Start Here with Jeff Warren is a great place to begin your meditation practice. .
3. Be realistic about expectations
Every single one of us can have a hard time staying focused while meditating. So don’t beat yourself up if your thoughts wander when you meditate.
Instead, try to set a realistic expectation that your mind will wander and that’s okay. When it does, just gently bring your focus back to your breath or whatever you’re meditating on. All that matters is that you keep showing up, even if it feels messy or imperfect.
Give it a try: Before you start, tell yourself, “It’s okay if my mind wanders. I’m just practicing.” This mindset shift can take the pressure off and can make the experience a lot more enjoyable.
4. Find a time that works for you
There’s no perfect time to meditate. But good rule of thumb is to choose a time every day when you think you’ll be most likely to stick with it.
For some, that’s first thing in the morning. For others, it’s before bed to unwind. Have fun and experiment to find a time that fits your life.
Give it a try: When you’re first starting out, look at your daily routine and try to find a natural lull, like after waking up or before starting work. Then set an alarm on your phone to meditate at that time.
💙 Listen to Tamara Levitt’s Morning Meditation if you’re looking to start your day with a session.
5. Create a comfortable space
Meditation doesn’t need to be done in some fancy room or location. Just pick a quiet spot where you think you won’t be interrupted, like your favorite corner of your bedroom and sit in a comfortable chair or lay on your bed. Just try to do wherever feels comfortable so you can relax and focus without distractions.
Give it a try: Choose a spot you like in your home and set it up with your favorite cushion or chair. Knowing you have a dedicated space can make it easier, and more fun, to start.
And if you’re struggling to create that space, here are six ideas that can help you.
6. Focus on your breathing
When in doubt, focus on your breath. It helps to have a point of focus, sometimes called an anchor, that is always in the present moment to keep your attention on. So, follow the feeling of your breath as you inhale and exhale, and keep bringing your focus back when your mind wanders off.
For more guidance, check out this step-by-step guide to breath meditation.
Give it a try: If you need a little extra focus, try counting your breaths up to 10, and then starting over at one for as long as you’re meditating.
7. Use daily triggers to build the habit
Remembering to meditate can be hard when you’re first starting out. Try to link meditation to something you already do, like drinking coffee or winding down after work. This can help trigger you to remember to meditate, which can make it easier for you to build the habit over time.
Give it a try: Try habit stacking where you group a new habit you want to establish with an existing one. This could mean you meditate every day after you brush your teeth, or make your bed. Try sitting quietly for one minute around this time and meditating. This can help integrate meditation naturally into your day.
And if building a daily routine is hard for you, here are 10 habits that might be able to help.
8. Be patient with yourself
Like any new skill, meditation can take time to feel natural. Try not to get discouraged if it feels awkward or uncomfortable at first, or if you miss a day. Every session you complete is progress — and that’s a win.
Give it a try: At the end of each session, write down one thing you notice like “I felt a little calmer” or “My mind wandered a lot, but I brought it back.” This can help you to focus on the positive after finishing.
9. Seek out support if you need it
If you’re having a hard time sticking with it, consider joining a group or asking a friend to meditate with you. Having someone to share the journey with can make it more enjoyable and help keep you accountable. (And if you’re still struggling in that department, here are six self-accountability tips to help keep you in check.)
Give it a try: Ask a friend you think who would be open to mediation to try a session with you. And after you meditate together, talk about it. This can help encourage you and make you feel less alone.
Meditation for men FAQs
What type of meditation is best for men new to the practice?
There’s no one type of meditation that is best for men. But if you’re new to meditation, a lot of times the best place to start is guided meditation. This can make it a lot less intimidating as it’s like having a friend walk you through the process step by step. They can also help take the guesswork out of what to do and can help to keep you on track.
Mindful breathing is another great option. This simply involves sitting quietly and paying attention to your breath as it moves in and out. It’s straightforward, effective, and doesn’t require any special tools.
But if you’re wanting something a little more active, walking meditation might be the thing for you. This style can help you focus on the sensation of your feet touching the ground, your body moving, and the rhythm of your breath.
How long should men meditate daily to see benefits?
You can meditate for as long as you want or as little as you want — here’s no magical time. But in general, research does show that even just five minutes of meditation a day can make a noticeable difference in your stress levels, focus, and overall wellbeing.
When you’re just starting out, a good rule of thumb is to aim for two to five minutes a day. This can help you build consistency without feeling overwhelmed. As you get more comfortable with the practice, you can gradually increase your meditation time to 15–20 minutes a day.
And if you’re concerned about fitting meditation into your schedule, remember that it’s about consistency, not length. Even pausing for just a few deep breaths in the middle of a day can make a difference.
Can meditation help men with work-related stress?
Meditation can help everyone—no matter your gender—with all kinds of stress. It can help calm your mind, lower your cortisol levels, and improve your ability to stay present and focused. And in regards to work, meditating regularly can help make you feel less overwhelmed by deadlines and office politics.
When you meditate, you create space for yourself to take a mental pause. This can help with work-related stress—especially during a tough day—because it gives you a moment to reset.
Over time, meditation can also enhance your emotional regulation. This means you’ll be better equipped to handle conflicts or setbacks without getting derailed, which can be very beneficial while you're at work.
How can men maintain consistency in their meditation practice?
Sticking to a meditation routine can be challenging, especially when life gets busy. The secret to consistency is to make meditation as easy and accessible as possible, within your already existing routine.
Here are six tips to help you maintain a consistent meditation practice:
Make time: Set aside a specific time each day, even if it’s just five minutes.
Piggyback: Link meditation to a habit you already do — like brushing your teeth or drinking coffee. This can make it a lot easier for you to turn it into a daily routine.
Remove barriers: If finding a quiet spot is tricky, use noise-canceling headphones or try meditating in your car before heading into work.
Track progress: If you struggle with motivation, consider using a journal or app to track your progress and celebrate your milestones.
Stay patient: Life happens, and it’s okay to miss a day or two. What matters most is that you come back to the practice when you can.
Find support: Whether it’s joining a meditation group, talking to a friend who meditates, or following online communities, having others to share the journey with can help keep you motivated and can help make the process a lot more enjoyable.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
