Your First Step Into Seated Meditation
This beginner seated meditation offers a quick path to calm: read the concise on-screen guide (PDF), then follow a 15-minute audio you can download for personal use.
No login needed. We’ll keep the posture natural, the breath gentle, and the instructions simple.
Like the experience? Continue with the full Learn to Meditate course.
Who This Beginner Seated Meditation Is For?
You’re brand new to meditation and want a simple way to start.
You prefer clear, plain-English guidance without confusing terms.
You’d like a short, 15-minute practice you can repeat any time of day.
You want gentle support with posture, breath, and basic focus.
You’re curious about meditation but don’t know where to begin—and you’d like a calm, welcoming first step.
On-Screen Guide — Start Meditating: A Simple Guide (PDF)
Download the PDFNew to Healing with Qi? Start Here
Enter your email below to join the Healing with Qi newsletter. You’ll receive occasional practice tips, class updates, and new training announcements. Unsubscribe anytime.
Beginner Seated Meditation – 15-Minute Guided Meditation for Relaxation
Description: This 15-minute guided meditation introduces you to the essentials of posture, breathing, and relaxation, helping you experience calm and stillness—one gentle step at a time.
Guided Practice — Sit & Breathe (≈15 min)
Ready to Go Beyond This Mini Meditation Lesson
If this Beginner Seated Meditation helped you feel a little calmer and more centered, you’re ready for the next step.
My full course, “Learn to Meditate: A Breath-Based Journey to Inner Stillness,” gently walks you through a simple path from basic posture and breathing to deeper stillness and everyday calm. It’s designed for true beginners—no experience needed, no special beliefs required.
Inside the Learn to Meditate course, you’ll get:
Short, guided lessons you can revisit anytime
Clear instruction on posture, breath, and focus
Practical tools to bring meditation into daily life
If you’d like a structured, step-by-step way to build a real meditation practice, this course is for you.
Have Questions or Need a Little Guidance?
If you’re not sure where to start, or you’d like help choosing the right class or course, I’m happy to guide you.
Contact Stan with your questions »
This mini meditation and all Emei Qigong practices are for wellness and education only and are not a substitute for medical care. Always consult your healthcare provider about any health concerns.