Meditation has multiple benefits, such as improving attention, stress management, and immunity. The question is: How often to meditate or how much time should I spend practicing meditation each day?
What is meditation?
Meditation is a practice where you focus your mind away from everyday thoughts and distractions. It helps improve memory, concentration, happiness, and even sleep. There are numerous types of meditation techniques, from yoga to Zen Buddhism. Some practitioners report positive results after just a single session or week.
The best amount of time for meditation – how often to meditate
There is no exact amount of time needed to meditate effectively. Instead, consider how you currently manage your time, then choose a schedule that feels comfortable for you. Remember, meditation is supposed to be enjoyable. If you aren’t having fun, try scheduling less time each day. As soon as we put pressure on ourselves or force ourselves to meditate for a specific amount of time we have lost the point of what meditating is all about. We should not be creating more stress by stressing that we haven’t meditated during the day…
With that being said there are some studies that can shed some light on this.
A 2018 study published in Behavioral Brain Research found that after 8 weeks of daily meditation, participants experienced reduced negative emotions, increased focus, improved memory recall, and lessened anxiety levels. According to a 2017 review published in Frontiers in Psychology, researchers suggest that meditation may help reduce stress, increase self-awareness, enhance cognitive abilities, and improve emotional regulation. A 2016 review published in Clinical Psychological Science suggests that meditation may promote health through its effects on the immune system, cardiovascular function, mental health, pain management, and overall well-being.
There isn’t a single right time to meditate. There are many ways to practice meditation and many benefits to doing so. You may start out by trying just 5 minutes a day and then slowly increase your time. Start small and focus on getting comfortable with the experience. Once you’re feeling confident, you can add more time. Try sitting for 10 minutes first thing in the morning, and then later in the day if you’d like. If you need to, you can even sit at night after dinner.
Remember: meditation also doesn’t just exist in the form of sitting in absolute stillness and silence… going for a mindful walk or creating some art can also be forms of meditation!
Meditation can help us improve our emotional state, and it has become popular in recent years. Although there are many different types of meditation, the goal is usually to focus on one thing at a time and try to clear your mind of all distractions. You can choose to sit quietly, close your eyes, or even lie down and breathe deeply.
There are many different ways to meditate, but most involve focusing on just one thing at a time. For example, you might start by thinking about something positive, like the feeling of gratitude when you wake up each morning. That single moment of mindfulness is meditation!
Meditation helps us get out of our own heads and focus on other aspects of life. We can also use meditation to help us cope with everyday stresses.
Meditation isn’t just about sitting still for twenty minutes. It’s about bringing awareness to your mind and body. That means focusing on your breath, paying attention to your thoughts, and noticing your emotions.
Meditation helps us slow down our minds and notice our bodies. It helps us feel calmer and happier, and it helps us become more flexible within our mindsets. It also gives us an opportunity to practice self-care. When we’re feeling stressed out, meditation can help us relax and unwind. And when we’re doing it for a while consistently, meditation can actually change the chemical composition of our brains. It can strengthen our focus, concentration, memory, and emotional regulation.
The science behind the optimal time of meditation
A 2017 study showed that even just 10 minutes a day of mindfulness meditation could help reduce stress and anxiety levels. Another study found that 12 minutes of meditation every day helped participants achieve higher scores on standardized tests. And yet another study found that 10 minutes a day of meditation improved GRE test performance. Does this really mean that we should all spend at least ten minutes every day meditating? No, but it suggests that meditation seems to start working after about ten minutes. Ten minutes, evidence shows, appears to be a minimum threshold of meditation’s effectiveness. It’s also a very manageable amount of time for many people, and it’s something that everyone can incorporate into their daily routine.
How long should I meditate every day?
The answer to this question depends entirely on your goals. As previously stated, practicing meditation regularly increases focus, reduces stress and anxiety, and improves overall mental health.
However, if you plan to become a full-time student, or if you simply want to improve your productivity, you might consider meditating every other hour instead. In fact, experts claim that regular short sessions of meditation are actually the least effective type of practice.
So to figure out what works best for you, try different amounts of daily meditation and see what works best for you. Some people prefer a longer session each day and others feel more comfortable meditating twice per week.
Just pick a goal that interests you, set aside time to work on it, and keep going until you reach success!
Read our article about how to start meditating now!