Master Meditation Basics

Fitness & HealthBeginnerAnywhere

90 minutes

5 steps

·Beginner

After 90 min: Meditate for 10 minutes daily and reduce mental clutter

What you need

quiet spacemeditation app

The 90-Minute Plan

Understand Meditation0–15 min

Meditation isn't about clearing your mind—it's about observing thoughts without judgment.

Find Your Spot15–35 min

Choose a quiet place: bedroom, park, office. Sit comfortably with spine straight. No need to sit lotus pose.

First Meditation35–55 min

Set timer for 5 minutes. Close eyes. Focus on breath: inhale, exhale. When mind wanders, gently return focus.

Extend Practice55–75 min

Gradually increase to 10 minutes. Notice your thoughts: don't fight them, just observe and return to breath.

Build the Habit75–90 min

Meditate at the same time daily: morning is best. Use Headspace or Insight Timer. Aim for 30 consecutive days.

Pro Tip

Your mind will wander—a lot. That's normal. The practice is returning your attention, not keeping it perfect.

90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

see the plan

90 min·5 steps

After 90 min: You'll understand how to plate nutritious meals that sustain energy and build muscle.

9,100

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90 min·5 steps

After 90 min: You'll calm your nervous system and improve oxygen utilization in minutes.

8,300

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90 min·5 steps

After 90 min: Master box breathing technique and reduce anxiety instantly

6,800

see the plan