How long and how often should you meditate?
The answer, of course, depends on the person.
While there are no hard and fast rules, some experts say that 10 to 20 minutes per day is a good time to start.
And as for how often?
Some people recommend meditating daily, while others suggest doing it a few times a week.
Let’s discuss your questions about how long and how often you should meditate.
We’ll provide some answers and tips to guide you.
Ready to learn more?
Let’s get started!
How Often Should You Meditate?
Meditation is quite similar to exercise—the more you do it, the stronger and more profound the effects will be.
A regular practice will allow you to experience deeper meditative states and reap all the benefits of meditation. So, how often should you meditate?
There is no definitive answer, as it depends on your personal goals and schedule.
However, most teachers recommend meditating at least once daily, preferably in the morning. Starting your day with meditation will set the tone for the rest of your day.
If you can’t meditate in the morning, try to meditate at night before bed. If you’re just starting out and you’re looking to create a regular schedule, follow our tips below:
- Start small: It’s advisable to start small and gradually increase the length and frequency of your sessions. If you miss a day or two, don’t be discouraged—simply pick up where you left off.
- Set a goal: Once you’ve decided how often your sessions will be, make it happen by setting a daily or weekly goal. For example, commit to meditating twice or thrice weekly and stick to it.
- Find a comfortable place: Choose a place where you can sit comfortably without being disturbed. This could be a corner of your bedroom, the living room sofa, or even outside at the park.
- Establish a routine: The best way to stick to a meditation practice is to establish it as part of your daily routine. If you can find a time that works for you and make it part of your daily rituals (like brushing your teeth or making breakfast), you’re more likely to stick with it.
- Be consistent: The important thing is to be consistent with your practice and to make it a priority in your life. If you can meditate regularly, you will see a significant difference in how you feel both physically and mentally. So find a time that works for you and stick with it!
With regular practice, you’ll notice how meditation can positively impact every aspect of your life—from your relationships and work life to your physical and emotional well-being.
So give it a try and see how it fits into your life!
How Long Should You Meditate?
When starting, most people have no idea how long to meditate.
Some of the most frequently asked questions include:
- How long should you meditate to see results?
- Is five minutes of meditation enough?
- Should you start with 20 minutes? Or even an hour?
Unfortunately, the answer to these questions is not as straightforward as you’d like.
There are many schools of thought regarding how long you should meditate for each session.
Here are some general guidelines you can follow depending on what you want to get out of your practice.
- Start with shorter sessions: If you are new to meditation, it is recommended to start with shorter sessions (around five to ten minutes) and gradually work your way up as you become more comfortable with the practice. Once you have a solid foundation, you can experiment with longer durations.
- Examine your needs: If you want to use meditation to de-stress and relax, shorter sessions (between five to 20 minutes) will likely suffice. However, if you hope to use meditation for more long-term benefits such as personal growth or spiritual development, then longer sessions (30 minutes to an hour or more) may be necessary.
- Listen to Your Body: At the end of the day, listening to your own body and mind and going at a comfortable pace is essential. Do not pressure yourself to meditate for long periods if it does not feel natural or sustainable.
When starting your meditation journey, you may wonder, “How long should I meditate per day?”
The answer to this question depends on the individual and their goals. Go at your own pace and find a duration that feels comfortable for you.
If you only have five minutes, then start with five minutes. If you can commit to 30 minutes, then start with 30 minutes.
The bottom line is that there is no right or wrong answer regarding how long to meditate. It’s important to find what works best for you and stick with it.
And most importantly, be patient and consistent with your practice! Over time, you will better understand how long (and how often) you should meditate to achieve your desired goals.
How Many Times a Day Should You Meditate?
Another common question people have is, how many times a day should they meditate?
Once again, the answer to this question will vary depending on the individual and their goals.
- Can you commit to meditating once or twice a day?
- Or do you only have time for a quick session in the morning?
The key is to be realistic about your goals and to find a schedule that works best for you and your lifestyle. If you are just starting, it is crucial not to overwhelm yourself by trying to meditate several times a day.
The recommended amount of meditation for beginners is once or twice a day for about 20 minutes each session.
As you become more comfortable with the practice, you can begin experimenting with different frequencies and duration.
For example, some people find that they can commit to shorter sessions (five to ten minutes) several times a day, while others may prefer longer sessions (30 minutes or more) once or twice a day.
The important thing is to find what works best for you and to be consistent with your practice. If you can only commit to meditating once a week, that’s okay.
The most important thing is that you are making an effort to incorporate meditation into your life.
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What Happens if You Meditate Too Long?
Is there something like too much meditation? The answer is ‘Yes.” Too much meditation is possible, and it can be detrimental to your practice.
Too much meditation refers to practicing to the point where it no longer feels beneficial. It can happen if you are meditating for long periods of time (an hour or more) without taking breaks, especially as a beginner.
It can also happen if you meditate multiple times a day for extended periods. Over-meditating also occurs when you’re trying to accomplish too much within one meditation session.
For example, if you are trying to focus on your breath, clear your mind, feel body sensations, and relax your body all at the same time, you may be over-meditating.
Finding a balance in your practice and focusing on one thing at a time is essential.
What happens if you meditate too long?
- You may feel restless and anxious: When you meditate for too long, you risk overstimulating your nervous system, leading to anxiety, irritability, and restlessness. This is why it is important to find a balance with your practice. If you are new to meditation, start with shorter sessions (five to ten minutes) and gradually increase the duration as you become more comfortable with the practice.
- You may become ungrounded: If you are meditating for long periods without taking breaks, you may find that you become ungrounded and spacey. Extended periods of meditation can lead to dissociation, which is when you feel disconnected from your body and surroundings. It’s essential to be mindful of how you’re feeling during and after your meditation sessions and to take breaks if you start to feel ungrounded.
- You may have trouble focusing: One of the main goals of meditation is to focus on the present moment, but if you meditate for too long, you may find it difficult to maintain focus. Long periods of meditation can lead to mental fatigue, which makes it difficult to concentrate. If you have trouble focusing, take a break and return to your practice when you feel more rested.
Remember, meditation is a powerful tool that you can use to improve your mental and physical well-being, but it’s crucial to find a balance with your practice.
Over-meditation can result in restlessness, anxiety, and difficulty focusing. If you find yourself over-meditating, take a break and return to your practice when you feel more rested.
Are You Ready to Start Meditating?
Now that you know how long and how often to meditate, it’s time to start. Meditation is a simple practice that you can do anywhere, anytime. All you need is a comfortable place to sit or lie down and some patience.
If you’re new to meditation, keep in mind that the key to maintaining regular practice is to find a time that works for you and to make it part of your daily routine.
Just as you wouldn’t skip brushing your teeth or eating breakfast, try treating meditation as non-negotiable.