To find out the correct meditation time, researchers conducted a study on 161 individuals for 2 weeks.
The findings suggested an improvement in their well-being and mindfulness despite the time of meditation. However, all participants were consistent with daily meditation practice.
Basically, regardless of the type or duration of the meditation you’re doing, whether you’re a beginner or a pro, if you’re meditating consistently, even for 10 minutes a day, you’ll surely see the results.
How long should I meditate as a beginner?
Ideally, 5 to 15 minutes is enough for beginners in their first month of meditation. But there’s a catch!
James Clear, the author of the best-selling book Atomic Habits, says two important things about forming a habit.
- You must enjoy the task you’re doing.
- Start with as minimum as you can.
For example, if you’re planning to start a morning gym routine – on day one, just wake up and put on your shoes. That’s it!
The same goes for meditation. If you are a beginner – on day one, just find your space, sit on your mat, and meditate for one or a maximum of two minutes. Increase by one minute every week.
The idea is to enjoy the activity and form a habit. Remember, meditating every day is more important than meditating for long.
Is 5 minute meditation enough?
Various research has been done on the benefits of meditation, but not on people who meditate just for 5 minutes every day.
However, despite no scientific evidence, there are still many testimonials from people who claim to have received extraordinary benefits by just meditating for 5 minutes every day.
The changes were in the form of reduced anxiety and stress, improved emotional well-being, and physical health benefits. Experts suggest that the consistency of meditation practice is more important than the duration of each session.
However, don’t forget to gradually increase the time if you want to reach new limits while meditating.
How many hours of meditation to change the brain?
Harvard-affiliated researchers at Massachusetts General Hospital conducted a study to determine the number of hours of meditation needed for the brain to form new connections.
They asked the participants to meditate for 27 minutes every day in an eight-week mindfulness program.
MR images revealed increased gray-matter density in the hippocampus and other areas, suggesting an improvement in self-awareness and compassion. Conversely, lower stress levels were noticed with decreased gray-matter density in the amygdala.
Five minutes of meditation is enough to feel profound! However, to get better results, you have to meditate for longer—try at least 30 minutes of meditation every day for 8 weeks. It will amount to around 28 hours.
What is the best time to meditate?
Another study was conducted on 14,879 users of an app called mHealth. The researchers found that users who meditated in the morning were more likely to stick to their routine. However, as time went by, the rate of consistency declined.
Interestingly, users who meditated late at night were the least consistent and stopped meditating much sooner.
Also, meditation is done to feel profound and content all day. It helps you engage in your life activities with a calm and serene mind.
Ideally, the best time to meditate is in the morning. However, if your routine doesn’t allow that, you can shift the timings accordingly. It’s just you have to make extra effort to be consistent.
How do I know meditation is working?
Meditation is a personal practice, and everyone’s experience will be unique. Still, some common indicators showing that meditation is working include:
- Increased awareness
- Reduced stress and anxiety
- Improved focus and concentration
- Better sleep
- Enhanced emotional regulation
- Greater self-compassion
In simple words, if you are feeling happier or lighter than before, meditation is working.
Can meditation heal the body physically?
Yes, meditation has both mental and physical health benefits. Some MRI scans revealed that meditation induces positive changes in the brain. Physically, meditation improves the:
- Immune system
- Reduces inflammation
- Helps manage diabetes and hypertension
- Lowers cholesterol
- Improves blood pressure
Still, the study suggests the intensity of the physical effects of meditation remains unclear, and further detailed studies are needed to better understand its clinical benefits.
More Resources
6 Steps to Start Practicing Gratitude Meditation with PDF
Top websites for Just for Today Meditation Quotes
How to Reach New Limits While Meditating?
FAQs
1. How long should you meditate before bed?
Ideally, 5-10 minutes before bed is a good starting point.
2. How long should you meditate per day?
Generally, if you have been meditating for a while, aim for 5 to 45 minutes per day.
3. How long should you meditate in the morning?
It depends on your capacity and how long you have been meditating. On average, 5-10 minutes is a suitable starting point for morning meditation.
4. How long should I meditate for the first time?
Not more than 5 minutes. As a beginner, aim for consistency rather than for increasing the time.
5. How long to meditate for anxiety and depression?
As a beginner, you can do 5-10 minutes. But gradually increase to 15-20 minutes once you become more comfortable.