Here are short answers to the questions beginners ask most about meditation: how long, how often, sitting or lying down, eyes open or closed, what to do with thoughts and whether it's safe. Each answer names its source, and where it helps, the guide or the session in our app that lets you try the answer in practice.
Getting started
What is meditation?
The US National Center for Complementary and Integrative Health (NCCIH) says meditation "refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being." In practice you rest your attention on something, like your breath, notice when your mind wanders, and come back.
Try it: the session What Is Meditation? explains it while you practice. More in what meditation is and types of meditation.
How do I start meditating?
Sit comfortably, close your eyes or lower your gaze, rest your attention on your breath and come back each time your mind wanders. Five minutes a day is enough to begin. Our guide on how to meditate for beginners has six steps and a 5-minute script.
How long should I meditate, and how often?
The NHS says there's "no rule about how long a meditation session should last, but 20 minutes is a good guide", and that "meditation works best with regular sessions." Our suggestion for beginners: five minutes daily, then more once that feels easy.
When is the best time to meditate?
Whenever you'll actually do it. The NHS suggests the start of the day to set you up for what's ahead, and the evening to let go of tension before bed.
Try it: Morning Focus: Start Calmly, Find Clarity in the morning, After-Work Reset: Downshifting After a Full Day in the evening.
Do I need to sit cross-legged?
No. A chair, a cushion or the edge of your bed are all fine. The NHS names two things that matter: that you are comfortable and can be upright.
Can I meditate lying down?
Yes. A body scan, yoga nidra and sleep meditations are made for it. The catch: it's easier to fall asleep. Our guide to meditating lying down has tips for staying awake.
Try it: Body Scan for Deep Relaxation says "Lying down or sitting, either is fine."
Eyes open or closed?
Either. Closed eyes help you turn inward; open eyes resting on one spot help if closing them feels uneasy or makes you sleepy. Several of our sessions leave it to you, for example "close your eyes or lower your gaze."
During the practice
What if I can't stop thinking?
You don't have to. The NHS: "having a totally blank mind is not the goal of meditation." When a thought pulls you away, notice it, name it and come back. If your mind wanders ten times, come back ten times. More in our guide to thoughts during meditation.
Try it: Unhooking From Thoughts: Stepping Out of the Rumination Loop teaches three steps: notice, briefly name, kindly come back.
Am I doing it right?
If you sat down, rested your attention on something and came back when you drifted, yes. The NHS says "There is no right or wrong way to meditate" and that a meditation "filled with rising thoughts and a wandering mind is still a meditation."
What is meditation supposed to feel like?
It varies. Some sessions feel calm and spacious, others restless. Both are normal, and a restless session isn't a failed one. You might notice small things first: a longer out-breath, softer shoulders, a moment of quiet between thoughts.
Is it bad to fall asleep while meditating?
At night, no. During the day it usually means you're tired or lying too comfortably. Sit upright, keep your eyes slightly open, or meditate earlier. For sleep, our sleep meditation guide has a script for bed.
Guided or silent meditation?
Guided meditation, where a voice leads you, is the easiest start. Silent practice suits you once you know the steps. See what guided meditation is.
Try it: Free practice is a silent timer with a singing bowl at the start and end.
Understanding meditation
What's the difference between mindfulness and meditation?
The NHS says mindfulness "involves paying attention to what is going on inside and outside ourselves, moment by moment." You can be mindful anywhere, while eating or walking. Meditation is a set time you sit or lie down to practice it. Mindfulness meditation is one kind of meditation among many.
Is meditation religious?
It doesn't have to be. Mindfulness meditation has roots in Buddhist practice, but the way it's taught in health settings and apps needs no belief. You can practice it whatever your religion or none.
Is meditation a treatment?
No. It's a wellness practice. The NHS says studies show that mindfulness can help with stress, anxiety and depression, and that NICE recommends mindfulness-based therapies for less severe depression. Those are structured programs, not an app session. The NHS also says mindfulness is "not right for everyone."
Can meditation have side effects?
Meditation is usually considered low risk, but few studies have looked at harms. NCCIH cites a 2020 review of 83 studies with 6,703 participants: about 8 percent had a negative effect, most often anxiety and depression. The NHS adds that some people find mindfulness doesn't help them "or that it can make them feel worse." If that happens, stop, open your eyes and feel the room around you. If it keeps happening, talk to a professional.
Meditation apps
Do I need an app to meditate?
No. A few quiet minutes are enough. An app helps because a voice guides you through the steps and a timer ends the session for you.
What is AI meditation?
A meditation whose script is written by AI, usually from a short check-in about how you feel. Our guide to AI meditation explains how it works and where the limits are.
Questions to ask yourself after a meditation
These are for reflection, alone or in a group. There are no right answers.
- What did I notice first when I sat down?
- Where did my mind go most often?
- What helped me come back: the breath, a sound, a body part?
- How does my body feel now compared with before?
- What would I like to try next time?
Try the answers in practice
AI Meditation: Sleep & Calm has the sessions named on this page, all guided by AI voices, in English and German, on Android. See how the app works, try it for free, no account needed.
Your health
This app is a wellness app and does not replace medical advice. If anxiety, low mood or sleep problems last for weeks or affect your daily life, talk to a doctor.
Sources
All pages accessed on September 25, 2026.
- NHS Every Mind Matters: How to meditate for beginners. Length, regularity, time of day, posture, wandering mind, judging your practice.
- NHS: Mindfulness (page last reviewed August 17, 2026). Definition, NICE, who it may not suit.
- NCCIH: Meditation and Mindfulness: Effectiveness and Safety (last updated June 2022). Definition, safety review.
- AI Meditation: Sleep & Calm, app version 2026.6.1. Session titles and quoted instructions.
