How Often Should You Meditate to Reap the Benefits?

By Stacy Robinson April 3, 2024 2 mins read 130 Views

Article Essentials

Setting Realistic Expectations

When it comes to meditation, it's important to find a frequency that works for you and fits into your schedule. Yoga and meditation teacher Paige Allia emphasizes the need for realism, stating that setting unrealistic goals can lead to abandoning the practice altogether.

Research-Based Recommendation

While there is no one-size-fits-all answer, most research suggests that 20-minute sessions once a day for six to eight weeks can yield significant benefits. However, it's important to be flexible and not beat yourself up if life gets in the way.

Exploring Different Approaches

Meditation doesn't have to be limited to sitting in one place. Beginner clients can start with walking or coloring meditations. Combining meditation with exercise is also a helpful tip for incorporating daily practice into a busy lifestyle.

Can You Meditate Too Much?

While prolonged meditation poses no physical health risks, excessive practice may lead to neglecting daily responsibilities. One study found that unwanted effects were more likely to occur in individuals practicing for more than 20 minutes, including anxiety, depersonalization, stomachaches, headaches, and dizziness.

Optimal Session Length

To reap the most benefits, aim for 20 minutes of meditation per day. While longer sessions are possible, there is no added benefit to marathon meditation. It's crucial to find a routine that fits well into your schedule rather than forcing a longer practice for the sake of perceived benefits.

Shorter Sessions Are Valid

If finding 20 minutes in your day seems impossible, don't worry. Starting with shorter sessions is perfectly fine. Even a single moment or one minute of meditation can have a positive impact on your mood. Meditation can take various forms, such as taking three deep breaths while buckling your child into their car seat or finding a moment of quiet during a walk in nature.

Dealing with a Wandering Mind

If your mind wanders during meditation, don't worry. It's completely normal and expected. The key is to bring your focus back to the core of your practice, whether it's the sound of singing bowls, the rhythm of your breath, or a chosen mantra.