Meditation Questions

Starting meditation can feel intimidating, but anyone can do it. You don’t need to be in a certain position or location, and you can meditate for as short or long as you'd like. To start meditating, follow along with Coach Ofosu in this video. Or simply find somewhere comfortable, close your eyes if that feels okay, and take a few deep breaths, settling your attention on how the air feels as it flows in and out of your nose or mouth. Beginners can get additional support with a free year of the Balance app, which includes unlimited access to foundational meditations and a coach who's there to guide you every step of the way.

A good meditation routine is one that works with your schedule. While the key to consistent meditation is setting aside time every day to practice, the duration and style of each session can completely depend on how you're feeling, what you're doing, and where you are. Some people enjoy a relaxing meditation to start their day right, while others prefer to meditate during their afternoon walk or to settle their minds at night with a meditation for sleep. Experiment with different routines to find out what works best for you. And check out the Sleep and Singles tabs in the Balance app to find quick meditations you can easily incorporate into your existing daily routine.

A Body Scan meditation involves noticing sensations throughout your body to check in with how you’re feeling and strengthen your mind-body connection. It can help promote relaxation and stress relief as well as offer support for pain management. The Body Scan is one of 10 concrete meditation skills taught in the Balance app.

A good time of day to meditate is whenever you can do it consistently. Some popular times to meditate are right when you wake up, while you're on a walk, in the afternoon, and right before bed. Ultimately, when to meditate is all about what works best for you and fits into your schedule.

You can meditate in any position, so yes, you can meditate lying down. In fact, many people find it easier to relax and let go of tension when they're lying down. When it comes to meditation, always prioritize your comfort over what you feel like you're "supposed" to be doing.

Meditation isn't one-size-fits-all, so the best meditation is the one that works best for you. That said, many beginner and advanced meditators alike enjoy meditations for relaxation, focus, sleep, and anxiety. The ones that work best for you will depend on your preferences, goals, and needs. And the great thing about Balance is that it's highly personalized, adapting to continuously deliver the best meditations for you. Our Daily Meditation feature is just one example of how Balance adapts to you. Hear our expert meditation coaches explain more about that in this short video:

There's no "right" or "wrong" way to meditate, but many different techniques and styles of teaching do exist. On Balance, you can learn, practice, and deepen 10 concrete meditation skills: Breath Focus, Body Scan, Labeling, Awareness, Spotlighting, Breath Control, Visualization, Loving-Kindness, Innovation, and Self-Direction.

The goal of meditation is not to stop thoughts. Your mind will have thoughts; that's what minds do. So instead of resisting what's natural, simply observe the thoughts that come up for you without judging them. And then after you acknowledge your thoughts, see if you can visualize them drifting away, like clouds floating by in the sky.