11 tips to start meditating daily
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Hoping to reap all the mental and physical benefits of meditation, but can't seem to make it a daily habit? We got you. Check these 11 tips to help you finally commit.
Developing a meditation practice takes, well, practice. Mental fitness is just like physical fitness: it needs time, dedication, and consistency. We all wish we could do a few sit-ups and see results, but it’s just not realistic. Similarly, you’ll likely see better results in your stress levels, focus, emotional resilience, and overall mental wellbeing if you’re meditating every day.
But, as you may know all too well, many of us struggle to make meditation a daily habit. It can be tough to find the time, or maybe you’ve tried before and felt frustrated because you weren’t sure if you were doing it "right."
The good news is that there’s really no right or wrong way to meditate, just the way that works for you. Even adding a five-minute meditation into your morning routine or lunch break can help you move through the world feeling more centered, grounded, and emotionally flexible. And the longer you stick with it, the easier it’ll get (and the more you’ll likely see benefits).
Explore our 11 handy hacks to start—or finally commit to—your daily meditation practice. Just remember, slow and steady is the way to build a life-long habit.
1. Ease into meditation
Most of us assume we need to meditate for long periods of time to get the full benefit, but that can make it hard to stick with, and will probably lead to overwhelm instead of relaxation. Plus, it’s just not true. Research suggests that the consistency of practicing is more important than the length.
So start small: try a short meditation at first—just 2–5 minutes—and if that feels good, gradually extend your practice. You may find you actually want to meditate for a bit longer as time goes on and you see or feel the benefits that come throughout your day or week. Let it evolve naturally.
This approach can help minimize any resistance you might feel, and makes the practice more manageable — especially for beginners.
💙 Unsure where to begin? Start here with Jeff Warren. This short three minute practice is a great way to kick off your meditation journey.
2. Find a regular time that works for you
There’s no wrong time to meditate — seriously! Some people prefer to start their day with meditation, while others enjoy winding down in the evening after a stressful day. It’s all about when you can actually make space for it.
Like we mentioned, consistency is important, so aim for a time of day you can stick to: if you can only spare five minutes during your lunch break, then that’s perfect for you.
Having a set time signals to your mind and body that meditation’s a priority, not just something to do when you “find time.” With repetition, your brain will come to expect it, making it feel more natural to meditate. And if you miss a day, don’t be hard on yourself — just try again tomorrow!
3. Carve out a peaceful space
Having a special place where you meditate can help your brain learn to shift into a focused, calm state. This could be a separate room in your home, or just a corner of your bedroom or living room. It doesn’t need to be anything fancy or take up much room — a small, quiet area where you feel comfortable is all you need. (If you’re feeling crafty, here are six tips to DIY a meditation space.)
You could add personal touches to make the space feel more peaceful like a candle, a small plant, or a soft blanket. You might play calming music or have a diffuser with your favorite essential oils going. These little touches aren’t necessary, but they can help create an environment that you actually want to go to. Your meditation time can become a mini retreat where you’re able to take a break from the busyness of life.
💙 If you’re trying to block out background noise or just create a peaceful sound in your space, try out one of our natural soundscapes. From the Northern Lakes to the Alpine Mountain to the Bamboo Forest, we have you covered.
4. Keep it comfortable
When you think of meditating, you may think of monks sitting on the hard ground with perfect posture. But when it comes to actually building a daily habit, honoring the needs of your body comes first.
While there are some traditional ways to sit for meditation—give these five seated postures a try—feeling comfortable and supported is the most important consideration.
You could sit in a chair, on your couch, or cross-legged on a yoga mat when meditating, but you can also meditate while lying down or even walking. (With your eyes open, of course!) Pillows can be a huge help in supporting your back or legs, and there are even dedicated meditation cushions you can try out — here are six cushions to experiment with.
So, before you start your practice each day, check-in with your body to see what posture might feel best. And know that it might change from day-to-day.
💙 Taking time to practice a Body Scan meditation can help you get more tuned into what your body needs over time. You can also use the technique before, during, and even after you meditate to stay aware of how you’re feeling.
5. Use a meditation app or guided meditation
If you're new to meditation or you find it challenging to sit quietly with your own thoughts (and really who doesn’t?) you may find it helpful to use a meditation app or listen to guided meditations. These can take the pressure off figuring out how to meditate on your own and make it easier to focus and stay on track, especially in the beginning when your mind may wander a lot.
While it can be hard to know where to start, we’ve tried to take the guesswork out of finding a practice you need on any given day. With a wide range of guided meditations, designed for everything from stress relief to mood boosting, to better sleep, you’ll have everything you need to meet whatever moment you're in with the Calm app. And there are also plenty of beginner-friendly programs that guide you step-by-step to make this habit stick.
💙 Want to keep it even more simple? Stick with our daily offerings—the Daily Calm, Daily Jay, Daily Move, and the Daily Trip—for a new and supportive meditation every day.
6. Don’t worry about “clearing your mind”
One of the biggest misconceptions about meditation is the idea that you need to magically clear your mind of all thoughts. So when thoughts keep popping up, it can feel frustrating or like you’re not doing it right.
But the truth is, meditation isn't about having a completely empty mind. In fact, that may never happen. It's normal and expected for thoughts to come and go, so trying to force your mind to be blank can actually make things harder.
Instead of aiming to shut out all thoughts, focus on gently guiding your attention back when your mind starts to wander. So, if you’re meditating on your breath, just notice when your thoughts drift, and gently bring your focus back to your breathing. This back-and-forth between focusing and getting distracted is actually part of the practice. You are building the “muscle” of mindfulness when you move from distracted to present.
Over time, you'll find it becomes easier to stay focused for longer periods.
💙 Practice Non-Reactivity with all the thinking that will come up in your meditation during this session from the 21 Days of Calm series with Tamara Levitt.
7. Set a reminder or pair meditation with an established habit
Let’s face it, life gets busy. Even with the best intentions, it’s easy to forget to meditate. So create a little nudge, like an alert on your phone or a post-it note on your mirror. These little reminders can make all the difference in turning meditation into a regular habit.
If reminders aren’t your style, link meditation to a daily habit. “Habit stacking” works by attaching something new to part of your existing routine — try aligning meditation with something you already do every day. Maybe you meditate right after you brush your teeth or when you finish your lunch. After a few days, putting your toothbrush away or putting away your dishes becomes the mental cue that it’s time to meditate. You may not always be in the mood for it, but building in neurological support can help you stay motivated.
💙 Explore how Habit Stacking can help you stick to your practice during this session with Jay Shetty.
8. Be patient and kind to yourself, and don’t forget your sense of humor
When you’re starting a new habit like daily meditation, it’s easy to feel frustrated if things don’t go perfectly right away. Some days, meditation might feel easy, and you’ll find yourself settling into it quickly. Other days, your mind might race, or you might feel restless.
Meditation is called a “practice” for a reason — it’s something you work on consistently, without the need for perfection. Be patient and kind with yourself: building any new habit takes time, and meditation is no different. Here are 10 ways to cultivate self-kindness.
Maybe you skipped a day because you were too busy? Instead of being hard on yourself, gently acknowledge what happened and make the choice to try again the next day. Every time you meditate, even if it feels hard, you’re strengthening your ability to be present and calm in your everyday life.
It can help to learn to laugh at the way your mind works — with all its constant chatter. If you tend to judge yourself as you learn more about your mind, try to be more gentle by developing lightheartedness. “Oh look, there goes my busy mind again, jumping all over the place!” The more patience, compassion, and humor you can bring to your practice, the better!
💙 Learn how to Replace Self-Criticism with Self-Compassion in this session with Dr. Julie.
9. Try different types of meditation to find your style
If you’ve been trying to meditate but find it hard to stick with, or you don’t feel fully connected to the practice, you may want to explore a few different types of meditation. Many people assume meditation is just one thing—usually sitting quietly and focusing on the breath—but in reality, there are many styles to choose from. Try different approaches until you find one that feels right for you. A few of the most popular styles are:
Mindfulness meditation: Mindfulness is all about focusing on how you feel in the present moment, and observing your thoughts without judgment.
Compassion meditation: This style of meditation aims to cultivate feelings of love, kindness, and compassion toward yourself and others.
Zen meditation: In Zen meditation, or Zazen, you sit in a specific posture, focusing on the breath while observing thoughts and sensations as they arise and pass without attachment.
Vipassana meditation: Vipassana, which means "to see things as they really are," is one of India's most ancient techniques of meditation. It focuses on the deep interconnection between mind and body.
Loving Kindness meditation: Loving Kindness, or Metta meditation, is a practice of cultivating an attitude of unconditional love and kindness towards all beings.
Mantra meditation: Mantra meditation involves the silent repetition of a word or phrase, known as a mantra, to focus the mind and bring deeper states of meditation.
Body scan meditation: This type of meditation has you progressively relax each part of your body to heighten awareness of your physical sensations.
💙 If you just don’t know where to start, our Mindfulness for Beginners series is a great introduction to meditation.
10. Celebrate your progress
It can help to keep track of your meditation sessions. Seeing your daily progress can provide a sense of accomplishment and motivation. Use a journal or notebook to record the duration, style, and any insights or feelings you experienced in each session.
Inside the Calm app, you can also track your meditations each day, and see how long of a streak you can get to. Plus, you can select your favorite practices so they’re always there waiting for you.
However you keep track, reflect on the progress you’re making and celebrate your achievements, no matter how small. This can help you stay committed, notice the positive changes over time, and enjoy the long-term benefits for your wellbeing.
💙 If celebrating yourself doesn't come naturally, Mel Mah’s Let’s Celebrate session can teach you how.
11. Focus on the benefits
When meditation feels challenging or you’re struggling to stick with it daily, remind yourself why you’re meditating in the first place. Meditation offers so many mental, emotional, and physical benefits, and keeping these in mind can make it easier to stay committed — even on days when it feels hard to practice.
A few of the long list of benefits include:
Reduced stress
Improved ability to concentrate and stay present
Better self-awareness and emotional regulation
Reduced symptoms of anxiety over time
Enhanced sleep quality
Greater sense of wellbeing
Think about your goals for meditation: maybe you want to feel more peaceful, manage anxiety, or simply have a few moments of quiet in your day. Whatever your reason, keep it front and center to make it easier to stay motivated. Every time you meditate, reflect on the fact that you’re doing something positive for your mind and body, even if the benefits aren’t immediately obvious.
Because here’s the thing: these changes don’t always happen right away. Meditation’s a gradual process, and the benefits build with consistent practice. Be patient with yourself and trust that even when it feels like nothing’s happening, your brain and body are adapting. By sticking with it, you’re working toward a calmer, more balanced mind and body.
💙 Practice checking in with The ‘Why’ Behind Your Goals of meditation with guidance from Jay Shetty.
Meditate daily FAQs
What are the benefits of meditating daily?
Daily meditation can help reduce stress, improve focus, and boost emotional resilience. Over time, it can lower anxiety, improve sleep, and enhance overall wellbeing. Physically, it can help reduce blood pressure and promote relaxation.
Not too shabby, huh? So try your best to be consistent — small, daily sessions can bring lasting changes in both mental and physical health.
What time of day is best for meditation?
The “best” time to meditate depends on your schedule and preferences. Mornings can set a calm tone for the day, while afternoons or evenings may be better if you want to de-stress or unwind. The most important thing is to pick a time that works for you, and that you can stick with over time.
How long should I meditate every day?
There isn’t a perfect amount of meditation to do each day. Just like with the time of day you meditate, the length of time you meditate should be whatever feels best to you.
That said, it is helpful to start small: 2–5 minutes is enough for beginners. As you become more comfortable, you may gradually increase your time to 10–20 minutes. Or even longer!
Aim for consistency, not length — short, regular meditation sessions are more effective than infrequent, long ones.
Is guided meditation better for beginners?
Guided meditation can be really helpful for beginners. It offers structure, helps keep you focused, and makes the practice less intimidating.
So if you’re feeling overwhelmed or just don’t know where to start, Calm has so many easy-to-follow sessions that will allow you to get comfortable before trying silent or unguided meditations.
What’s the difference between meditation and mindfulness?
Meditation is a focused practice that trains your mind to get present, while mindfulness is about being present in everyday life. Both are about practicing being in the moment, but they have different ways of getting there.
Mindfulness can be a type of meditation, but it’s also something you can practice throughout the day — staying aware of your thoughts, feelings, or actions without judgment. You could practice being present while you eat, while you walk, or even while you talk to a loved one. Here are 10 mindfulness exercises you can add to your daily routine.
Calm your mind. Change your life.
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