How Long Should I Meditate For?

The first question on everyone’s mind about meditation, is usually about time. After all, there are experts who spend hours on end meditating, and the worry is that you should do the same. This isn’t necessarily the case. First off, you don’t have to take up large amounts of time mediating to gain its benefits, and sometimes you won’t want to. So, how long do you need to meditate?

How it works

You need as much time as it takes to reach your goal.
Meditate because you want to. What matters is that you are meditating at all.
Start small and build up your exercises little by little. Find ways to fit it into your schedule.

The answer is simple. You need as much time as it takes to reach your goal. Maybe you’ve just been in a stressful situation and just need a quick 10 minutes, to calm your mind and emotions. Or perhaps you’re working on a behaviour modification, where you might want to immerse yourself in meditation for an hour or more. There is no rule that says you must meditate for a set amount of time. It can be as quick as five minutes, or even three, if you’re in a rush. In fact, it could even be as quick as 30 seconds, if you just need to stop an emotion running away with itself. Just a few deep breaths and a conscious effort and that road rage will turn into calmness in no time.

It Shouldn’t Feel Like A Chore

Before we look into how long you need to meditate, let me remind you that meditation shouldn’t feel like a chore. It should be something that you want to do. Similarly, it shouldn’t be something you should take lightly. While at first it may seem silly to sit still and do nothing but focus on your breathing, it is first and foremost a healing practice. So often, our work, personal, and social lives can cause imbalances. Whether it’s an argument amongst friends and family, or a complication at work, or even the stress of balancing your personal and work life, whatever it is you do, your emotions and mental health can suffer.

That’s why it’s important to meditate, regardless of whether it’s through mindfulness practices, or full-on meditation practice. It rebalances your emotional and mental states, so that you can feel like yourself again. So, before you decide how long you need to meditate, first determine whether it feels like a chore or not. If it does, then start out with small exercises and build the time up gradually, so that eventually, meditating won’t seem like a chore, but will be a welcome routine.

Start Small

When it comes to starting your meditation journey, start small. You don’t need to spend hours on end, sitting still and focussing on controlling your breathing. Your meditation practice can be as short as five minutes, but to really get the maximum benefits, a minimum of 20 minutes is preferable. So, rather than diving straight into trying to do 20 minutes, just start out with 5 minutes if that’s all you can manage and gradually increase, by 1 minute every few days.

You could even use some of your wasted time to start meditating. Why not try to meditate while you’re on the train or bus, as you’re travelling to work, or back home, so that when you arrive, you’ll be ready to face the day, or relax and unwind. You’d normally just sit there gazing out of the window, thinking random thoughts, so why not put that time to good use. You might even find that you’re more productive during the day and more relaxed on the evening, but whatever, you will certainly feel better.

Take Your Time

No matter whether your meditation sessions are minutes or hours long, the best thing to do, if you’re starting out, is to take your time. For many of us, meditating doesn’t come naturally, and it may take some time to adjust and incorporate it into our schedules. So, take your time with it, learn what works for you and what doesn’t, and be patient.

If you’re not keen on spending an hour or two meditating, then meditate for 5 minutes or even 10 minutes. It doesn’t matter how long you spend on your meditation practice, what matters is the fact that you’re meditating at all. You’re healing your mind, spirit and even your body, so try to take some time out each day to meditate, you’ll be glad that you did.