No Magic Number
Good news! There’s no magic number of how long we need to meditate to reap the benefits! The experts say, you just need to DO it!
First, Why?
Just in case you’re on the fence about dedicating any amount of time to something new, here are some of the benefits of a regularly incorporating meditation:
less stress
lower anxiety
better sleep
reducing the risk for chronic diseases
lowering the risk for anxiety and depression
less rumination and negative mindset
improved concentration
improved clarity and connection to self
improved emotional regulation
Now the Numbers
When choosing an amount of time, the biggest question is how long can you actually do it consistently?
I usually tell clients to think of how long they can realistically commit to meditate, and then shave off three minutes!
If you’re going to plan for 20 minutes, seven days a week, guess what? You’re going to find yourself saying, “I’ll do it later.” or “I don’t have time today.” Three minutes daily is better than 20 minutes theoretically!
If you commit to 3 minutes or ten breaths, you’re much more likely to do it! You can always add more time, but consistently do the bare minimum of your goal.
Most of the studies that I have seen quote 8 weeks of meditation to see results. But, the amount of time studied is only from 10- 13 minutes a day.
That’s feasible, especially if you find ways that will work within YOUR lifestyle!
Release the Rules
Consider loosening up your rules for what meditation looks like.
You don’t need to sit on a cushion.
You don’t have to be in a quiet space.
You don’t have to focus on just your breath!
Mindfulness meditation is bringing your attention to the present without judgement.
Use your daily life to mindfully focus throughout your day. Notice your attention while you’re working on a task. Keep bringing your focus back whenever you get distracted.
Be present and in the flow of a walk or other exercise. Noticing your body sensations and surroundings.
Bonus Time!
If you were planning on dedicating 20 minutes to meditating. You can certainly do it for that amount of time! I also liked the suggestion of Vishen Lakhiani, CEO of Mindvalley. He suggests using the extra time that you would have been meditating to do another enriching activity, like
reading
exercising
connection with loved ones and friends
All of a sudden you have found time! Enjoy!
Jenine
I recorded five days of mini meditations to help you get started. Each day addresses a common challenge in meditation. Enjoy!
Looking for more information. I found these two articles helpful and interesting too!
https://www.cnbc.com/2023/05/20/world-meditation-day-the-ideal-length-to-meditate-from-an-expert.html
https://fortune.com/well/2023/02/11/how-long-you-need-to-meditate-to-see-results-for-your-body-and-brain/