Do you usually worry about how long you should meditate? Is it 5, 10 or 15 minutes a day? Or Is it 5 days in a week? Is this something you have to do forever or will a few weeks/months be enough? How long is really long enough?
This and others are the frequently-asked questions whenever people discuss about meditation. There is intent behind this question. It is the desire to know “what’s the least time I need to dedicate to meditation to see results?”
Every meditator has their individual unique strength, personality, and learning curve. But fact is, certain guidelines still apply to everyone.
The Recommended Weekly Dosage For Meditation
If you’re just starting out, between 5 to 10 minutes every day is pretty good. You can start with something less. It could be just one minute in the morning. But if you still have the will to sit still, extend it to 2 minutes. That way, you can increase the meditation time depending on how comfortable you are with it. What’s important is to start.
So starting from scratch is a good step to take. 2 minutes of meditation is 100% important than nothing at all. And so is a minute. The next step is to become consistent.
Choose the number of days that work for you.
After some weeks, you can begin to reflect on the impact and effect of the meditation. Due to our individual differences, there’s no general time to meditate. But, it’s the same as learning something new. The more you’re able to practice, the better the result you’re going to get.
However, many studies support 20 minutes of daily mindful meditation for significant benefits. “20 minutes is enough to enhance the smooth functioning of the mental and physical health,” according to Steve Ward, a Yoga and Meditation expert from Boston State University.
However, this does not contradict the fact that shorter meditations are also helpful. They can be helpful when you have to take a short-time mindfulness breath during busy hours in school or at work.
That said, because studies suggested an average of 20 minutes per day doesn’t mean you should limit your meditation section to that. If it benefits you to stay longer- don’t hesitate to do so. Let your personal experience with meditation be your ultimate guide.
Maintaining longer meditations
Some meditators are already used to the concept of meditating for long hours. They may get their inspiration from images of monks, nuns or Buddhist practitioners who have mediated delightfully for long hours at a time. These categories of meditators have trained successfully for months and years.
The benefit of creating a “me” time to do nothing else but mediate is that it reduces distractions and creates quality time for the mind to relax into awareness and mindfulness.
This scenario can be compared to a jar of disturbed, murky water. As soon as the jar is settled and the content inside settles, the dirt in the water goes down to the bottom making the water clear. This is similar to the mind.
Learn Meditation and Thrive
Whether it’s a short or long meditation session, the advantage is priceless. Instead of worrying about how many times you should meditate in a week, try utilizing every second of your practice moments.
In meditation, quantity does not matter, only quality does. And the benefits are so many: stress, anxiety, insomnia and a host of other disorders can be alleviated through meditation.
Here are some things you can do to make your meditative practice more beneficial:
- Choose a time you feel is convenient and free of disturbance, for example, in the morning.
- Ensure you’re seated comfortably before starting your session.
- Remember, there are several incredible meditation techniques you can try out.
- If you feel like switching techniques, practice something like walking meditation. What’s important is for you to enjoy every moment of meditation.
- Let your experience guide the number of times you meditate in a week. You can also keep a meditation journal to explore and have a better understanding of what actually works for you.
Group meditations are powerhouses of energy. Whether you are a veteran at meditation or whether you’ve always wondered what meditation even meant, connect with us to experience a live group meditation. Find all details HERE.
Sheryl Kraft is a freelance health writer and breast cancer survivor, born in Long Beach, New York.