What is meditation?

A practice as old as humanity

Meditation is a practice of training your attention and awareness. It involves focusing your mind on a particular object, thought, or activity to achieve a mentally clear and emotionally calm state.

While meditation has roots in ancient traditions spanning thousands of years, it is not inherently religious. Today, millions of people around the world meditate simply to improve their mental health, reduce stress, and live more intentionally.

How meditation works

At its core, meditation is about noticing what’s happening in your mind without getting caught up in it. When you meditate, you practice observing your thoughts, feelings, and sensations without judgment.

Over time, this practice strengthens your ability to:

• Stay present rather than dwelling on the past or worrying about the future
• Respond thoughtfully instead of reacting impulsively to emotions
• Develop self-awareness and understand your own mental patterns
• Cultivate calm even in stressful situations

Types of meditation

There are many different approaches to meditation. Some of the most common include:

Mindfulness meditation

The most widely practiced form in the West. You focus on your breath or bodily sensations while letting thoughts come and go without attachment.

Guided meditation

A teacher or recording guides you through the meditation, making it ideal for beginners. The Medito app offers hundreds of free guided meditations.

Body scan meditation

You systematically focus attention on different parts of your body, noticing sensations and releasing tension as you go.

Loving-kindness meditation

You direct feelings of warmth and goodwill toward yourself and others, building compassion and empathy.

Breathing exercises

Structured breathing techniques that calm the nervous system and reduce anxiety quickly.

What science says

Research consistently shows that regular meditation practice can:

• Reduce symptoms of anxiety and depression
• Lower blood pressure and improve heart health
• Improve focus, memory, and cognitive function
• Enhance emotional regulation
• Improve sleep quality
• Reduce chronic pain perception

Studies involving the Medito app have shown significant improvements in psychological wellbeing, with effects maintained months after the initial practice period.

How to start

You don’t need any special equipment, training, or experience. All you need is a few minutes and a willingness to try.

1. Find a quiet, comfortable place to sit
2. Close your eyes and take a few deep breaths
3. Focus your attention on your breathing
4. When your mind wanders (it will), gently bring it back
5. Start with just 5 minutes and gradually increase

The Medito app offers free beginner courses that guide you through your first meditation sessions step by step.