Before looking at how long to meditate, we must first talk about how to meditate. How and where determines how long to meditate.
We will go over everything from where you can meditate to what you should do with your body while meditating.
Issues like what you should do with your mind and how long you should practice meditation before you start reaping mindful, abundance, manifestation, calming, or healing benefits from meditation.
All of the information we discuss in this article comes from a book that every meditation forum recommends.
The book is called Mindfulness In Plain English.
How Long To Meditate Is Optimal?
Before you start your meditation session and determining how long to meditate for you is optimal, consider setting the alarm. It would help if you did this because time tends to feel slower when you first start meditating. Setting the alarm helps prevent a constant need to wonder about how much time remains in the session. How long to meditate is determined by several factors.
For first-time meditators, I would recommend you initially set the alarm for just 5 minutes. As you incorporate meditation as a daily practice, you will get used to sitting in a meditative position for longer. As a result, you will then be able to increase how long to meditate for optimal results.
So, how long to meditate is optimal?
The majority of experts recommend meditating between 10 to 20 minutes.
How often should I meditate to start seeing the benefits of meditation?
Suppose you are not looking for how long to meditate in hours but by frequency. It would be best if you meditate daily.
An excellent routine is ten minutes a day, every single day. I prefer to meditate when I wake up. Some people like to do it twice a day. Some experts recommend you do it 20 minutes a day when you wake up and 20 minutes right before going to bed. The most critical factor in how long to meditate is that you make it into a daily habit.
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Where Should I Meditate?
Technically, you can meditate anywhere. It does not require special equipment since it is a mental exercise. You can meditate sitting on the floor or sitting in a chair. You can even lay in bed though you might tend to fall asleep.
There is an optimal way to meditate, however. The most formal (and beneficial) way to meditate is with your back straight while sitting on the floor. This posture keeps you wide awake and allows you to sit for more extended periods.
Meditation Positions: Do I Have To Sit A Certain Way?
Did you know that your feet need to be kept in a specific position? Many well-seasoned meditators will preach about how your feet need to be on top of each other. However, for most beginners, it is perfectly fine to have them crisscrossed on top of each other like a pretzel.
Let your arms rest loosely on your thighs. Rest your hands on top of each other in a cup shape. Or, if you prefer, in the traditional thumb touching your index finger method. What is important is that you relax your arms, your back is straight, and your head is entirely level. You don’t want your head to be facing forward and tilted up or down.
What To Do With Your Eyes
There is no specific requirement for your eyes. You can have them open or closed. However, I recommend meditating with your eyes closed for most beginners as it’s easier to focus on your breathing. If you want to keep your eyes open, do mindfulness meditation by focusing your eyes on an object in front of you. Or, an object in the distance, if outside in nature.
What To Do During Meditation – Types Of Meditation
- There are many different types or forms of meditating.
- You can focus on things in the space around you.
- Some types involve reciting words or phrases in your mind.
The most commonly taught form of meditation is mindfulness, breathing meditation.
Mindful Breathing Meditation
It’s straightforward to learn and is just as powerful and insightful as any other form of meditation.
Your breath is the focus of breathing meditation.
1. Make sure that you are breathing only through your nose.
2. Then focus and concentrate on your breathing.
- Focus on the way air feels as it flows through your nostrils.
- Focus on the way you inhale to exhale breath transitions.
- Notice the slight pause between inhale and exhale.
- Observe every single aspect of your breath.
Do not judge or criticize your breathing. Simply focus on it.
Beginners Meditation Tips
When you first start, you may notice that random thoughts of things that need to be done or decided to start popping up in your mind.
These thoughts will distract you. My most common ones are:
- What should I cook for dinner?
- Maybe I should order takeout instead.
- But I’ve been trying to lose weight, so no fast food.
- Wait, should I or not?
Random thoughts when you first begin meditating, are normal. Try not to criticize yourself if it happens, which it probably will. All you have to do is bring your attention back to your breathing.
When you realize your mind wandering to tasks, pull the focus back to your breathing.
Removing random thoughts is how you train yourself to meditate correctly.
A good trick that I use to focus back quickly is to focus all of my attention on the little bridge between inhale and exhale. That slight pause where your body transitions during its act of breathing
While meditating, try as hard as possible to avoid moving. Itches and the urge to fidget will arise throughout your meditation session. Not being able to sit entirely still is normal and to be expected. Bring your focus back to your breathing, and the feeling will eventually go away. That is all there is to it. It is a straightforward exercise.
What’s important to note is how often you work on it and how much time you put into meditation breathing technique to make it a habit.
You notice that you’ll be able to have your entire focus on your breathing for longer and longer periods. Think of this as your mindfulness muscle getting stronger and stronger.
Find a quiet place void of distractions. Force yourself to concentrate on your breathing and the sounds of your breath. At first, avoid music until you have the breathing and random thought interrupters eliminated.
Benefits Of Meditation
I typically find myself in an overall better mood. I am less likely to feel stressed, anxious, or consumed by negative emotions. As I continued the practice, I noticed more and more benefits along the line.
When will I start seeing these benefits?
The length and frequency play a significant part in when you start experiencing benefits. Doing it every day is vital. If you are stressed, then how long to meditate that particular day may be longer than average. How long to meditate before benefits kick in differs from person to person.
Your upbringing and how you live your life reflects your overall mindfulness. This plays a factor, too, and may mean it may take a little bit longer to start seeing the benefits. Personally, it took me about a month of meditating every single day before I noticed any help myself.
Meditation is effortless. It’s just discovering how long to meditate is needed for your situation and making it into a daily habit that is difficult to master.
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