Meditation has been found to have numerous benefits, including decreased stress and anxiety, increased cognitive ability and self-awareness, and improved physical health. And it’s not only people who have practiced meditation for years who are enjoying these meditation benefits. Meditation for beginners—even people with less than a week of practice—has also been shown to improve memory and mood as well as reduce fatigue and anxiety symptoms. Learning how to meditate doesn’t have to be difficult either. See which type of meditation suits you so you can enjoy all the benefits meditation has to offer. Choose your meditation style. There are so many types of meditation that it might seem difficult to choose which will work best for you. However, any meditation style can be used to achieve the relaxed, peaceful outcome you’re looking for. Here are a few of your options. Mindfulness meditation: Practicing mindfulness focuses on being fully aware of the present moment, including your thoughts and sensations. However, rather than placing judgment on those thoughts and feelings, you simply acknowledge them and let them go. Many people focus on their breath during mindfulness meditation. Guided meditation: This type of meditation uses mental imagery to calm and relax you. You will use all your senses to imagine the situation—how does the air smell, what do you see, what can you hear, what do you feel, can you taste anything? Guided meditation is often teacher-led, including through many mobile meditation apps now available. Mantra meditation: To practice mantra meditation, choose a calming or uplifting word or phrase to repeat, either aloud or silently, to prevent distractions during meditation. Similar to mantra meditation, Transcendental Meditation also uses a mantra assigned by a certified Transcendental Meditation instructor. Focused-attention meditation: Concentrating on an object, your breath, or something else in particular will help you avoid distractions during focused-attention meditation. When your mind starts to wander, you will gently bring your attention back to your object. Body scan meditation: This style of meditation is also called progressive relaxation. As you progress through the meditative state, you will focus your attention on each part of your body, sense any tension you may feel, and then release it. Body scan meditation helps you increase self-awareness in the present moment, no matter whether you’re feeling pain or relaxation. Loving-kindness meditation: Also called compassion meditation, this form of meditation comes from the Buddhist tradition, although anyone can practice it. Loving-kindness meditation focuses on unconditional love for every living being—even people you dislike or who dislike you. When practicing this form of meditation, you will focus on love for yourself first, then on people who are close to you, then on people you neither like nor dislike, and finally on people toward whom you feel negative emotions. Begin your first meditation session. When you’re first figuring out how to learn meditation, the practice may seem complicated or require a lot of time and effort. However, you can practice meditation anywhere and anytime, even for just a few minutes in line at the grocery store. Meditation for beginners can be a little more formal until you get comfortable with your favorite style. Here are some tips to get started. Find time in your day. You don’t need to meditate for an hour to enjoy the health benefits. Start with just a few minutes a day, and you can build up to as long and as often as you feel is beneficial for you. Find a quiet place. Particularly with meditation for beginners, it’s a good idea to find a quiet place so you can concentrate without noisy distractions. Longtime practitioners may also prefer somewhere quiet, but often they can meditate in any location or situation. Find a comfortable position. You can lie down, sit cross-legged, take a slow walk, or be in any position where you feel relaxed. Being comfortable and using good posture is important so you can focus on meditation and not on the way you’re sitting. Find your focus. Whether that’s a particular object, a mantra, your breathing, your body, or your love for others, it’s important to have a focal point to help prevent distractions. This doesn’t mean your mind won’t wander—it will! But when it does, acknowledge those thoughts, and then bring your attention back to your focus. Find a nonjudgmental attitude. This aspect of meditation is crucial. An open, nonjudgmental attitude toward meditation and toward any thoughts that might creep into your mind will help you have success with meditation. Accept and release any wandering thoughts you may have. Incorporate variations to your meditation. When you’re feeling more comfortable with meditation, you may choose to add other elements to your practice to enhance your relaxation and focus. Meditation with yoga, tai chi, qigong, or other movement. These practices involve concentration on a series of controlled movements and breathing exercises, helping you block out stresses and focus on the moment. Meditation with prayer. Meditation has long been associated with spiritual exercises, so saying prayers—either your own, traditional prayers, or ones that others have written—can help turn your attention away from a stressful life. Meditation with music. Relaxing music can help some people focus on the moment, pulling their mind away from distractions of the day. Remember, there’s no right or wrong way to meditate. Everyone will do it a little bit differently. Experimenting with different techniques will help you find the style that benefits you the most.