Guide
Short meditation for beginners: where to start
Start with a short, guided breathing practice of a few minutes, and don't try to empty your mind. Your attention will wander; noticing that and coming back to the breath is the practice. Short sessions you actually do beat long ones you skip.
Step by step
- Pick a short guided practice of five minutes or less.
- Sit comfortably; eyes open or closed both work.
- Follow the guidance and the breath.
- When your mind wanders, notice it and come back without judging yourself.
- Try it again tomorrow at a similar time.
Try it with a free guided practice
One Breath at a Time
A simple first breathing practice with no requirement to clear the mind.
Play free →Four Corners
A steady box-breathing practice for finding a little more space before the next thing.
Play free →Questions
Do I need to clear my mind?
No. Thoughts are normal. One Breath at a Time is built around that and asks for no clear mind at all.
Do I need an account or an app?
No. Ten practices play free in your browser at 3-2-1-meditate.com/listen with no account.
3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.