These are the 40 most frequently asked meditation questions
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Curious about meditation? Get answers to the 40 most common meditation questions, along with calming tips to help beginners find their footing and stress less.
Meditation might seem simple: sit still, focus on your breath, repeat. But in practice, it can feel a bit more complicated. Sure, you sit down, but then your mind takes off. You may wonder if you’re supposed to be breathing differently, thinking less, or feeling calmer already? And if you’ve ever opened your eyes mid-session to check the clock, or given up altogether because it felt awkward or unproductive, you’re in good company.
Take comfort in knowing that confusion is sometimes just part of the deal, whether you’re brand new to meditation or returning after a long break. Questions about how to practice correctly or most efficiently may pile up quickly: “How long should I sit?”, “Does posture really matter? What am I supposed to do when my thoughts won’t slow down?” And perhaps the most common one of all: “Am I doing this right?”
Below, we are answering the most common meditation questions with clear, easy-to-practice guidance. There’s no pressure to empty your mind or Zen out. Just a few tools you can put into practice in your next session.
Meditation basics and how to start
1. What exactly is meditation?
Meditation is the intentional practice of paying attention to your breath, your body, your thoughts, or the present moment without trying to control, fix, or avoid anything. Your mind won’t go blank, but hopefully you will learn to watch what arises and to respond rather than react.
There are many different types of meditation. Some forms are still and silent. Others involve movement, sound, or visualization. At its core, meditation is learning to create a little more space between stimulus and response, and in doing so, find clarity or calm.
2. What are the benefits of daily meditation?
Daily meditation supports your nervous system and your mind. Some well-documented benefits include:
Lower stress and anxiety
Improved attention and focus
Better emotional regulation
Enhanced self-awareness
More restful sleep
Reduced reactivity to triggers
Physical benefits like lower blood pressure
3. What are some common myths about meditation?
A few common myths about meditation include:
You have to stop thinking. (Nope! You just notice thoughts and come back.)
You need to sit cross-legged on the floor. (Chairs are fine, and so is lying down.)
It’s supposed to feel peaceful. (Sometimes it does, sometimes it doesn’t. Both are normal.)
You have to meditate for a long time. (Even one minute can make a big difference.)
You need to be spiritual. (Meditation is a tool. You don’t have to believe anything special to use it.)
4. How do I start meditating as a beginner?
Pick something simple. Breath-focused meditation is a great place to start:
Sit somewhere comfortable, set a timer for 3–5 minutes. Focus on your breath. Notice the inhale and exhale. When your mind wanders, gently return to your breath.
You can also use guided meditations to help ease in. Don’t worry about getting it “right.” Starting small and showing up regularly is more important than any specific technique.
💙 Explore the Practices: Meditations for Beginners series with Tamara Levitt in the Calm app to learn how to meditate in 7 days.
5. How do you meditate?
Start by sitting somewhere quiet. You can sit on the floor, on a cushion, or in a chair — whatever lets you be both comfortable and alert. Close your eyes or lower your gaze. Then, gently bring your attention to your breath. Feel it move in and out, without needing to change it. When your mind wanders, just notice it, and return to your breath. That’s it.
Over time, you might explore different techniques like body scans, repeating mantras, or loving-kindness meditations. But at its core, meditation is about gently training your attention and showing up, even when it’s messy.
6. What are the 8 rules of meditation?
The “rules” can vary by tradition, but here’s a widely accepted version. These aren’t laws — just helpful guidelines to build a sustainable practice.
Sit comfortably but with an alert posture.
Relax your body without collapsing.
Choose an anchor (like breath, sound, or mantra).
Gently focus on that anchor.
Let thoughts and distractions come and go.
Return attention when it drifts.
Practice regularly, not perfectly.
Let go of expectations.
7. What are the three golden rules of meditation?
A popular framework can help shift meditation from something you try to “master” into something you return to, like brushing your teeth or stretching. It’s part of your rhythm, not another achievement.
Don’t judge your practice. Wandering minds aren’t failures.
Always return gently. No matter how many times you get distracted, come back with kindness.
Be consistent. Short and steady sessions are better than the occasional long one.
8. What are the 3 R’s of meditation?
There’s no need to stay focused 100% of the time. It can actually be more beneficial to notice when your mind drifts and to gently guide yourself back to the present moment. This simple formula helps reframe distraction as part of the practice:
Recognize you’ve drifted off.
Return your attention to your anchor.
Repeat as often as needed.
9. How long should beginners meditate each day?
Start small. Three to five minutes is enough when you’re just getting into it. You don’t need to aim for 20 or 30 minutes right away — or ever. The goal isn’t to sit longer; it’s to show up consistently. Think of it like building a habit, not hitting a target. Once it feels steady, you can slowly add time if you want, but you don’t have to.
10. What happens to my brain when I meditate?
Regular meditation can change brain structure and function. It’s been shown to reduce activity in the default mode network (linked to mind-wandering), strengthen attention and emotion-regulation circuits, and increase gray matter in areas tied to memory and empathy. Even brief daily practice can create measurable shifts over time.
💙 Learn the basics of mindfulness meditation with Tamara Levitt’s 7 Days of Calm series, available on the Calm app.
How to build meditation into your day
11. How do I find time to meditate?
You don’t need a big chunk of time to meditate — just a few minutes you already have. It could be before you check your phone in the morning, while your coffee brews, or even in the bathroom if that’s your only quiet space. Think of it like brushing your teeth: It’s short, it’s regular, and it’s part of taking care of yourself.
If five minutes feels too long, start with one. The point isn’t how much time you have. It’s whether you show up, even briefly, and return the next day.
12. What is the best time of day to meditate?
The best time to meditate is when you’re most likely to do it consistently.
Try different times and notice what feels sustainable. It’s better to meditate at 4:37pm while waiting to pick up your kid than to skip it because 6am didn’t work out.
13. Why shouldn’t you meditate at night?
You can meditate at night! It just depends on the style and your body’s rhythms. If you’re using meditation to fall asleep, try calming practices like body scans, yoga nidra, or gentle breathing exercises.
Also, keep in mind that certain types of meditation (like energizing breathwork or visualizations) may stimulate your mind, making it tougher to drift off. If nighttime sessions leave you wired, consider moving them earlier or switching to a different technique.
14. How long should I meditate each day?
There’s no magic number, but even 5–10 minutes can make a difference if you do it consistently. Some people build up to 20 or 30 minutes, but longer isn’t always better. What matters most is that it fits into your life. If five minutes daily feels easier than 30 once a week, go with that. The goal isn’t to hit a certain number — it’s to show up regularly.
15. How do I start meditating again after a break?
Start where you are, not where you left off. You don’t need to “make up for lost time” or jump back into long sessions. Just find a quiet spot, set a timer for a minute, and return to your breath. One session is enough to say, “I’m back.”
It’s normal to fall out of rhythm. Life happens. What matters is that you return with kindness, not guilt. Think of it like reconnecting with an old friend — you don’t have to explain the gap. You just pick up the conversation and keep going.
💙 Jeff Warren’s 30-day Mindfulness for Beginners series is perfect for anyone looking to start a meditation practice.
Inside the roles of space, posture, and breath
16. Where should I meditate?
You can meditate anywhere you can sit without too much distraction. A quiet corner, the edge of your bed, a parked car, or even a hallway with the door closed — it doesn’t have to look like a spa. You don’t need candles, cushions, or a special room (unless you want one). Just pick a spot where your body feels safe, and your brain isn’t being pulled in five directions.
If the space helps you feel calm, great. If it’s just the least chaotic option available, that works too. You can even switch spots day to day. What matters most is having a place where you feel okay sitting still for a few minutes.
17. What should I wear to meditate?
Whatever you’re already wearing is fine. Seriously. Pajamas, jeans, gym clothes — it doesn’t matter. Just make sure it’s something you can sit in comfortably without getting distracted by tight waistbands, itchy tags, or stiff fabric.
If you’re meditating at home, dress however you like. If you’re in a group or class, just wear what feels respectful and relaxed. No need to buy special clothes unless you want to. Comfort matters most.
18. How do I sit during meditation?
There’s no one “right” way to sit. You just want to be both comfortable and alert. That could mean sitting cross-legged on the floor, on a cushion or folded blanket, kneeling with a bench, or sitting upright in a chair with your feet flat and your back supported.
The key is to stay upright enough that you don’t fall asleep, but relaxed enough that you’re not tense. If you need to shift during your practice, that’s okay. Listen to your body. Meditation isn’t about holding still like a statue — it’s about being present in a way your body can sustain.
19. Which position is best for meditation?
The best position is one you can hold comfortably and remain alert in. Your spine should feel supported but not rigid. Comfort supports consistency, which matters more than perfect form. That could be:
Cross-legged on the floor with a cushion
Kneeling with a meditation bench
Sitting in a chair, feet flat, back upright
Lying down
20. Is it OK to meditate lying down?
Yes, it’s fine to meditate lying down, especially for practices focused on rest or body awareness. Just know that lying down increases the chance of falling asleep, especially if you’re tired. If staying awake is important to your practice, a seated posture might help. You might also try keeping your eyes open or your hands placed intentionally to anchor attention.
21. Is there a particular way I should breathe?
Nope. You don’t have to control your breath at all. Just notice it as it is — fast or slow, deep or shallow. Pay attention to how it feels as it moves in and out. That’s it. Your breath is the anchor.
Over time, your breathing might slow down on its own, but if not, that’s fine too. Some styles of meditation use breath control or patterns, but you don’t need to start there. For most practices, natural breathing and gentle attention are enough.
💙 Looking for a quick breathwork practice? Try Chibs Okereke’s SOS Breath Work session, available on the Calm app.
What to do when meditation feels hard
22. What should you not do while meditating?
The point isn’t to practice perfectly, but to notice when you meet resistance, return, and keep practicing.
Don’t try to “clear” your mind. Thoughts are part of the process.
Don’t push through pain. Adjust your posture if needed.
Don’t judge what happens. Every session is different.
Don’t multitask. Resist the urge to scroll or zone out.
Don’t expect instant results. Meditation isn’t a quick fix.
23. How do I control my mind while meditating?
You don’t. And that’s kind of the point. Meditation isn’t about stopping your thoughts — it’s about noticing them without getting dragged into them. When a thought comes up, acknowledge it (“thinking,” “planning,” “worrying”), and gently shift attention back to your breath or anchor. Over time, your thoughts might slow down, but either way, you’re building awareness and resilience.
24. Is it normal to think nonstop while meditating?
Yes. Some days, your mind will feel like a radio stuck on scan. That doesn’t mean you’re doing it wrong — it just means your brain is busy, which is normal. The goal is just to notice the thoughts without chasing them. Every time you gently bring your attention back, that’s the work. It’s okay if it happens 100 times in five minutes. You’re strengthening your ability to come back to the present.
25. What if I get bored while meditating?
That’s normal too. Boredom is just another thing you can notice. You don’t need to fix it or fight it — just observe it like you would any other thought or feeling. Often, boredom is a sign your brain wants stimulation or distraction. If it shows up, name it (“bored”) and return to your breath. Over time, you might get more comfortable with the quiet.
26. What should I be thinking while meditating?
Nothing in particular. Meditation isn’t a time to plan, analyze, or entertain yourself. It’s a time to watch whatever thoughts arise without grabbing onto them. When thoughts come up—and they will—acknowledge them and gently return your focus. That’s the practice.
27. How do you know you are meditating?
Intentionally focusing your attention, noticing when it drifts, and gently returning is meditation. It doesn’t have to feel profound. Some days you’ll feel calm, and others, chaotic. Meditation isn’t about feeling a certain way — it’s about showing up with whatever’s present.
28. Is it okay to cry while meditating?
Yes, and it’s more common than you might think. Stillness can bring buried emotions to the surface. If you cry, let the tears come. If it becomes overwhelming, pause or ground yourself. Meditation can be a gentle way to process emotion, but support from a therapist or teacher is always okay, too.
29. When should I not meditate?
Meditation is a support tool, not an obligation. If it’s adding strain, that’s a signal to step back, not push through. Everyone is different, but here are a few times that often make meditation difficult:
Right after a heavy meal, as digestion makes you sluggish
When you’re extremely sleepy or in need of physical rest
During acute distress or trauma, unless guided by a professional
When meditation feels like punishment or pressure
30. What are the downsides of meditation?
Though rare, some people experience increased anxiety, restlessness, or emotional discomfort, especially early on or after trauma. Meditation can surface old memories or feelings. It can also lead to guilt or self-judgment if framed as something you “should” be doing. It’s not a fix-all. Get support, pace yourself, and take breaks if you need them.
31. Why does meditation feel uncomfortable sometimes?
Meditation can feel uncomfortable sometimes because you’re sitting still with yourself, and that’s not always easy. When things get quiet, stress, tension, or old emotions can bubble up. Your body might ache. Your thoughts might feel louder than usual. That doesn’t mean something’s wrong — just that you’re noticing what’s already there. If it gets overwhelming, open your eyes, shift your posture, or pause. You don’t have to push through.
32. How do I keep meditating when I feel unmotivated?
Drop the idea that you need to “feel like it” every time. You can still sit, even when your brain says no. Keep your practice short and simple — one minute counts. Try pairing it with something you already do: brushing your teeth, sipping your coffee, or waiting for your kids at pick-up.
You can also change it up. Try guided meditations, music, or a different space. Motivation comes and goes, but routine helps you show up even on the hard days.
💙 Need to switch things up? Give the Daily Calm on the Calm app a try. With a new 10-minute guided meditation each day, it can help keep you motivated.
Ways to personalize your practice
33. Can I meditate with music?
Yes. Music can be helpful, especially if silence feels unsettling or distracting. Look for ambient or instrumental tracks with a slow, steady rhythm. Lyrics tend to pull focus. The key is to let the music support your attention, not replace it. Try it with and without music to see what helps you stay more present.
34. Is it OK to meditate with your eyes open?
Yes, especially in traditions like Zen or when practicing walking meditation. Keeping your eyes slightly open with a soft gaze can help you stay grounded in your environment and prevent sleepiness. Just keep your focus inward or lightly downcast, not scanning or engaging with what’s around you.
35. What are the 4 zones of meditation?
This isn’t a standard framework, but some teachers describe meditation stages like:
Distracted mind
Focused attention
Deep calm or stillness
Open awareness
These aren’t goals to chase, but states you may move through naturally. Meditation is fluid.
36. What are the 3 C’s of mindfulness?
The 3 C’s of mindfulness are often described as:
Curiosity: Stay open to whatever arises.
Compassion: Meet yourself with kindness.
Consistency: Keep returning, even on hard days.
These support sustainable mindfulness, not just in meditation, but in life.
37. What’s the easiest type of meditation for beginners?
Breath-focused meditation is a great place to start — just noticing your inhales and exhales. Other simple options include body scans (noticing sensations throughout your body) and guided meditations (where someone talks you through it). If silence feels intimidating, try listening to a short audio session. You don’t need to commit to one style forever — try a few and see what feels most doable.
💙 The Quick Meditations section in the Calm app is filled with guided meditations under 5 minutes to meet you wherever you are.
38. Is meditation good for overthinkers?
Absolutely. Meditation helps you notice thoughts without getting lost in them. It doesn’t stop thoughts — it changes your relationship to them. Over time, you may feel more grounded, less reactive, less stressed, and better able to pause before spiraling. It’s not instant relief, but it builds spaciousness around your inner noise.
39. Do I need a teacher to meditate?
Not at all — you can absolutely start on your own with apps, books, or short guided practices. But if you feel stuck, overwhelmed, or curious to go deeper, a teacher can help. They can answer questions, suggest practices, and help you stay grounded if tough emotions come up. It doesn’t have to be formal — even short sessions with someone experienced can offer support and perspective.
40. What questions should I ask after I meditate?
You don’t have to ask anything — just noticing how you feel can be enough. But if you’re curious, try simple check-ins like: What did I notice? Was there a moment I felt present? What pulled me away? These aren’t meant to judge your session but to help build awareness. Think of them as a gentle reflection, not a quiz.
Calm your mind. Change your life.
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