Buddhist Meditation: Key Aspects, Benefits, & Getting Started

In a world that’s constantly asking for more, it’s easy to feel like your mind is always on. That’s where meditation comes in, offering a moment of pause. Buddhist meditation, in particular, provides a grounded way to reconnect with yourself and reset your nervous system in a world that rarely slows down.

You don’t need to change your entire lifestyle to benefit from meditation, and you definitely don’t need to be an expert. Whether you're managing daily stress, looking to support better focus, or simply want a bit more calm in your life, Buddhist meditation can be a supportive tool to help with emotional balance and overall wellness.*

What is Buddhist meditation?

Buddhist meditation refers to a group of mental practices developed through Buddhist philosophy. These practices help cultivate attention, calmness, and self-awareness. At its core, Buddhist meditation is about learning to observe your thoughts and experiences without judgment, building clarity and emotional balance through consistent practice.

While meditation has been shaped by spiritual traditions, it doesn’t require you to adopt any religious beliefs. Many people explore Buddhist-style meditation simply as a way to calm the mind and reconnect with the present moment.

There are different forms of meditation within Buddhist practice, but most share a few common themes: slowing down, noticing what’s happening in the moment, and practicing acceptance. Over time, this can help support emotional resilience and promote a sense of grounded awareness.*

A brief history of Buddhist meditation

Meditation has existed for thousands of years. Buddhist meditation, rooted in the teachings of Siddhartha Gautama, the historical Buddha, traces back to India around the 5th to 6th century BCE. His insights into suffering, awareness, and mindfulness laid the foundation for today's practices.

As Buddhism spread across Asia, different meditation styles developed in regions like China, Japan, and Tibet. These traditions, such as Zen, Vipassanā, and Tibetan visualization, each have their own flavor but share the same intent: to foster presence, insight, and inner peace.

In recent decades, interest in meditation has grown in the West, thanks in part to emerging research on its potential effects on stress, mood, and attention.* While modern practices might look different than traditional ones, the underlying goal remains the same: to create space in the mind and body for more balance and awareness.

What are the core principles of Buddhist meditation?

You don’t need to memorize Buddhist texts to benefit from meditation. A few key principles appear in nearly every practice, and understanding them can help guide your experience.

Mindfulness (sati)

Mindfulness is the practice of paying attention to the present moment, your breath, your thoughts, and your body sensations without judgment. It’s about noticing what’s happening, rather than reacting to it.

Concentration (samādhi)

Focused attention is a major part of many Buddhist meditation practices. Concentration helps anchor the mind, especially when you’re feeling scattered or tense. A common anchor is the breath, but it could also be a mantra or physical sensation.

Loving-kindness (mettā)

Loving-kindness practice involves intentionally cultivating compassion and goodwill toward yourself and others. It’s especially helpful if you tend to be hard on yourself or feel emotionally overwhelmed.

Non-attachment and impermanence

In Buddhist philosophy, everything is constantly changing. Meditation helps you become more comfortable with that idea, learning to observe thoughts, emotions, and experiences as passing rather than permanent.

These principles work together to support emotional flexibility, grounded awareness, and a calmer state of mind.*

What are the main types of Buddhist meditation practices?

There isn’t one “right” way to meditate. Different techniques exist to help you connect in different ways, depending on what you need. 

Here are a few you might explore:

Vipassanā (insight meditation)

This is one of the oldest Buddhist practices. It’s centered on observing your internal experience with clarity and awareness. The goal is to notice your thoughts without getting pulled in.

Samatha (calm-abiding meditation)

Samatha is focused on building mental stability and calm. It often uses the breath or a physical sensation as an anchor to help ease mental chatter and support a relaxed state of awareness.

Loving-kindness (mettā bhāvanā)

This practice involves repeating phrases like “May I be well” or “May others feel peace.” It centers around feeling compassion and warmth, especially in moments of tension or emotional struggle.

Walking meditation

This is a moving meditation in which you focus on walking slowly and mindfully. It’s a good option if you find sitting still uncomfortable or if you want to incorporate mindfulness into your everyday life.

If you’re new to meditation, it can help to try a few of these and see what resonates. Even five minutes a day can make a difference when practiced regularly.

What are the benefits of Buddhist meditation?

Meditation isn’t a quick fix, but consistent practice may offer meaningful support in your wellness routine. 

While everyone’s experience is different, research and anecdotal evidence suggest that meditation may help with the following:

• Promotes calm and emotional balance

• Supports a healthy response to everyday stress

• May help improve sleep quality and reduce disturbances

• Encourages better focus and concentration

• Helps cultivate resilience and emotional awareness

• May support a more relaxed mood and outlook over time

Studies suggest that practicing meditation may even play a role in modulating neural activity and altering brain waves related to relaxation. Basically, meditating can train your brain to better adapt to stress.

Meditation isn’t about “getting rid” of stress or emotion, but about creating space between your experience and your reaction. Over time, this shift can help you respond to life’s challenges more clearly and confidently.

Who might benefit from Buddhist meditation?

Buddhist meditation isn’t limited to one type of person or lifestyle. It’s a flexible practice that can support a wide range of needs and routines, whether you’re managing a demanding work schedule, navigating emotional ups and downs, or simply looking for more balance in your day.

You don’t have to be spiritual to benefit from meditation. Many people use it as part of a broader wellness lifestyle. If you’ve ever felt overwhelmed, restless, mentally foggy, or just emotionally off-center, meditation offers space to pause and reset.

People who might find Buddhist meditation especially helpful include:

• Those experiencing daily stress who want a natural way to decompress
• Individuals with difficulty focusing or managing a busy mind
• Those experiencing sleep disturbances or looking to support better rest
• People recovering from burnout or emotional exhaustion
• Anyone looking to develop more self-awareness and emotional balance.

It’s also a supportive tool for those seeking more connection to themselves, their values, and the present moment. Whether you’re a beginner or have tried meditation in the past, the beauty of this practice is that it meets you where you are.

How to get started with Buddhist meditation

Getting started can feel intimidating at first, especially if your mind is used to jumping from one thing to another. The truth is, you don’t need anything fancy to begin — just a few minutes, a quiet spot, and a willingness to explore.

Here’s a simple approach to help you ease into it:

1. Start small

Try beginning with just five minutes a day. You can always add more time later, but short sessions are often more sustainable, especially when you’re building a new habit.

2. Find a comfortable seat

You don’t need to sit cross-legged on the floor. A chair works just as well. What matters is keeping your spine upright and your body relaxed. Let your hands rest gently in your lap or on your thighs.

3. Focus on the breath

Close your eyes if that feels comfortable. Bring your attention to your breath wherever it’s easiest to notice. That might be your nose, chest, or the rise and fall of your belly. When your mind wanders (and it will), just gently bring it back to the breath without judgment.

4. Use guided meditations if needed

There are plenty of apps and online resources offering free guided meditations. These can be helpful when you’re learning the basics or want support staying focused.

5. Be kind to yourself

It’s common to wonder if you’re “doing it right.” The answer is: if you’re showing up with curiosity and patience, you are. Thoughts will come and go, and that’s normal. What matters is how you respond to them.

Building a regular practice takes time, and there’s no need to rush. Consistency matters more than perfection. Think of it as a way to take care of yourself, like drinking water or stretching in the morning.

How to create a supportive wellness routine 

Meditation can stand alone, but it often becomes even more effective when paired with other simple wellness tools that support emotional balance and relaxation. The goal isn’t to overhaul your life, but to build gentle routines that help you feel grounded and cared for.

Here are a few approachable options to explore alongside meditation:

Mindful movement

Practices like yoga, tai chi, or even gentle stretching can complement meditation by helping release physical tension. Movement helps reconnect the mind and body, making it easier to sit quietly afterward.

Breathwork

Simple breathing exercises can activate your parasympathetic nervous system and your body’s natural calming response. Even a few slow, deep breaths can signal safety and help reset the stress cycle.

Spend time in nature 

Spending time outside can offer grounding, clarity, and a natural sense of peace. Whether it’s a walk through a local park or sitting under a tree, being in nature can help reduce mental clutter and support a more relaxed mood.*

Try journaling

After meditation, journaling can be a helpful way to process what you noticed. This might include writing down thoughts, emotions, or simply how you felt before and after sitting. Over time, journaling can increase self-awareness and emotional clarity.

Consider adding CBD to your routine

Some people also turn to wellness supplements like hemp-derived CBD to support relaxation and stress resilience.* 

When used with intention, CBD products may help promote a sense of calm and make it easier to transition into a meditative mindset.* Similar to how meditation can trigger brain responses that encourage relaxation, CBD can work with the body’s cannabinoid receptors to help the body respond to stressors, support a relaxed state of mind, and promote overall balance. 

When used alongside meditation, a soothing CBD-infused tea or CBD gummy can help set the mood from the inside out as you ground yourself in your practice. 

It’s important to remember that CBD is not a remedy or cure for any condition. It’s best viewed as one piece of a larger wellness puzzle. Always choose products that are science-backed, third-party tested, and clearly labeled for serving size and content.

Common challenges when starting meditation 

Meditation can be deeply rewarding, but it doesn’t always feel easy, especially in the beginning. If you’ve tried meditation before and struggled, you’re not alone. Here are a few common challenges people face and gentle ways to move through them:

“I can’t stop my thoughts.”

This is one of the most common concerns, and the truth is: you’re not supposed to stop your thoughts. Meditation isn’t about turning your mind off. It’s about learning to notice what’s happening without getting pulled in. 

When a thought comes up, just acknowledge it, then return to your breath or chosen focus point. That’s the practice.

“I’m too busy to meditate.”

It’s understandable to feel like there’s no extra time in the day. The good news is, meditation doesn’t need to be long. Even three to five minutes can be beneficial. 

Try weaving it into your existing routine maybe right after brushing your teeth or just before bed. The consistency matters more than the length of each session.

“I don’t know if I’m doing it right.”

There’s no perfect way to meditate. If you’re sitting (or walking) with the intention to be present, you’re already practicing. It’s okay if your mind wanders. The goal is to keep returning to the moment with curiosity and kindness.

“I can’t sit still.”

If stillness is uncomfortable, try a moving meditation like mindful walking or gentle yoga. These are equally valid forms of practice that still cultivate awareness and calm.

Meditation is a skill that builds with time. The discomfort some people feel early on is usually a sign that the nervous system is adjusting, especially if you’re used to staying busy. Staying with the practice, even for short sessions, helps build emotional resilience and inner calm.*

How to develop a daily practice that works for you

At its heart, Buddhist meditation is a tool to support your emotional and mental well-being. It offers a space to pause, reconnect with yourself, and create a sense of grounded presence that carries into the rest of your life.

The benefits of regular meditation don’t happen overnight, but they do build gradually. With consistent practice, you may start to notice moments of calm where there used to be tension, greater patience during stressful situations, or a sense of clarity that helps guide your decisions.*

Pairing meditation with simple daily practices like mindful movement, journaling, or wellness supplements such as hemp-derived CBD can create a fuller picture of support. These small steps help reduce the noise and reconnect you to your natural state of balance.

If you’re exploring ways to feel more centered, more rested, or more emotionally aligned, meditation offers an accessible and meaningful starting point.

The bottom line

At Sunmed, we believe in wellness that’s honest, human, and backed by science. Every product we offer is part of a bigger mission: to help people reconnect with themselves and cultivate joy in everyday moments whether that’s through quiet reflection, quality sleep, or a sense of calm in the middle of a busy day.

We know that wellness isn’t one-size-fits-all. That’s why we offer a wide range of hemp-derived wellness products, all made with natural, clean ingredients and carefully formulated to support balance and recovery.* Our products are third-party tested for quality, transparency, and safety so you can feel confident in what you’re using.

Meditation and mindfulness are practices we deeply respect because they align with the values we stand for: presence, clarity, compassion, and curiosity. Whether you're new to meditation or deepening your practice, we’re here to support your path with products and education that simplify CBD and make holistic wellness more accessible.

*This statement has not been evaluated by the Food & Drug Administration. This practice is not intended to diagnose, treat, cure, or prevent any disease.

Sources:

How Meditation Went Mainstream | Time

Mindfulness | Psychology Today

Centering with Loving Kindness: A Meditation | SJPLA 

What Happens When You Meditate | STANFORD magazine

Journaling for Emotional Wellness | University of Rochester