Best Time to Meditate Daily: What Experts Recommend

Best Time to Meditate Daily: Meditation has transitioned from a mostly spiritual practice to a recommended activity by mental health workers. The question always comes up with first-timers and seasoned meditators “How long do you have to meditate before you can expect results.” The answer is not simply just a number. But experts offered some insights using research and personal experience.

The total time you have been meditating is an important element in how focused you are, and how relaxed you feel. Similar to physical activity, the total time and frequency of your sessions are important for the end result. If you are going to meditate for an incredibly short period of time, you may only be able to quiet your mind for a little bit. If you take forever to meditate, that may look overwhelming to a first timer.

The nature of our modern world makes it crucial – especially at first – to find equilibrium with your mental and emotional needs, without getting fatigued or frustrated.

Wellness professionals and meditation facilitators agree that the duration of your meditation practice varies by your overall experience and purpose:

• For newcomers: You should ideally, start with 5 – 10 minute sessions because it gives your mind time to get used to relaxing without feeling anxious.
• Intermediate meditators: a goal of 15-30 minutes a day offers enough time to increase your awareness and build your mindfulness level.
• Advanced or skilled meditators: practice may vary anywhere from 45–60 minutes (or longer) including when at a retreat or intensive training.

Research has shown that 10 minutes of meditation at the same time every day can effectively improve attention, stress, and emotional state.

How long you practice in a single setting is critical; however, consistency is more critical. Healthy, effective meditative practice of 10 minutes daily will offer a more lasting effect than your cousin’s irregular, marathon-sized one hour practice every few weeks. Professionals suggest that you develop a habit first—you can always dial up the time period once you feel comfortable.

Even 3- to 5-minute mindful breathing or awareness meditation can calm your mind or reset it on a busy, stressful day.

There are robably several individual differences that influence how long you sustain you meditation:
the purpose of your meditation: are you meditating for stress relief, improved attention, or personal growth or exploration?

Lifestyle: do your daily schedules leave you time in the morning or is is a busy, rushed morning?
Generally, new meditators will benefit from shorter, guided sitting versus longer, silent sitting in your meditation practice.

Mental state: Your mind may feel a little more scattered or tired some days. Shorter sitting will feel a little easier.

You may totally adjust your schedule to fit your daily routines; there’s nothing wrong with that.

Signs that you are meditating for the “right” amount of time:

There is no sound from a timer that indicates – “you are meditating correctly”, but experts indicate these are signs to look for:

• You feel more stable and comfortable afterwards.
• You felt no sense of urgency or pressure during your sitting.
• You feel like there continues to be improvement in your focus and emotional state gradually.
• You are anticipating your next meditation.

If you are feeling mentally exhausted or anxious during or after your meditation, you may want to consider shortening your sitting time, and return to basics.

Researchers have shown that both short and longer meditations produce a number of psychological benefits that are well-documented such as:

• Reduced stress and anxiety
• Improved quality of sleep
• Improved emotional regulation
• Improved self-awareness
• Improved focus and memory

Brief or even transient moments of meditation can help stimulate the parasympathetic nervous system, which promotes the relaxation response and reduces the impacts of stress.

If you are just starting out, don’t be concerned with how long – mentally that can be very distracting! Start with two or three minutes every day for a week or two, and then begin to increase this time while also responding to the growing desire to meditate and any comfort you have developed. You can use guided meditations, apps, or simply sit in silence and focus your attention on your breath.