A simple, gentle introduction to meditation designed especially for Australians who are just starting out.
Meditation is a mental training practice that involves focusing your attention on a chosen object, such as your breath, a sound, or bodily sensations, while gently noticing when your attention drifts.
Scientific research shows that regular meditation can help improve attention control, reduce stress, and increase emotional awareness. It does not require clearing your mind or stopping thoughts. Instead, meditation strengthens your ability to notice thoughts without automatically reacting to them.
For beginners, meditation is best approached as a skill that improves gradually with simple, repeated practice.
Easiest object of attention for beginners
No special posture required
This cycle: focus, distraction, noticing, returning, is the meditation.
Sit on a chair, cushion, or lie down. Keep your spine reasonably upright but not rigid.
Set a timer for 3 to 5 minutes. Short sessions reduce frustration and build consistency.
Bring your attention to the physical sensation of breathing such as air moving through the nose or the rise and fall of the chest.
Your mind will drift to thoughts, sounds, or feelings. This is normal.
Each time you notice distraction, gently bring your attention back to the breath without judgement.
This usually happens because the body and mind are not used to stillness. Short sessions help.
Thoughts often become more noticeable when you slow down. This is not a failure.
There is no good or bad meditation. The practice is simply noticing what’s happening.
If you feel drowsy, try meditating sitting upright or earlier in the day.
With regular practice, beginners may notice: