How Many Times A Day Should You Meditate?
Meditation is a practice that leads to self-actualization and true consciousness. You should therefore meditate as many times as you wish to feel present and in control of your thoughts during the day. This is because meditation is a personal journey that requires consistency and growth.
Experienced meditators can go for 20 – 30 minutes in a stretch, 3 – 5 times a day. This is however not an ideal number because a beginner who tries such will simply lose interest even before starting. Mindfulness teachers at Find It Health, therefore, are using this article to advise on the best meditation practices.
Meditation is a great self-care strategy that you can adopt for your overall well-being.
How Often Should You Be Mindful?
You should be mindful as often as possible. Mindfulness meditation practices help you to shut down every noise in your head and be in the present moment. It is this noise that makes you wander in thoughts, losing concentration of the present. Therefore, to be more in control of your thoughts and things happening around you, practice mindfulness often.
A single practice won’t give you the result that you seek because most benefits of meditation are cumulative. Also, if you tend to stop meditating, the beneficial effects tend to drop equally.
It is not unrealistic to practice mindfulness daily. In fact, daily mindfulness practice is ideal. To make it easier, you can practice mindfulness even while going about your daily activities. It mainly involves taking deep breaths and calling your mind back anytime you notice it wandering. You may also choose to chant a mantra or repeat a word to remind you of the present.
If in any case, you feel daily mindfulness practice is out of your reach, you may take out time to practice 2 or 3 times a week. Whatever you choose, keep in mind that consistency is key. So, try to maintain the routine.
Note that the mindfulness routine that you choose should be often enough to make mindfulness a habit. If you meditate only once in a while, you will rarely see the benefits. And, the practice can hardly become a part of you. Find out how mindfulness and its 7 principles can help you attain peace.
How Long Should You Meditate
The amount of time you should dedicate to meditation depends on various factors such as your level of meditation, goal, type of meditation, daily life activities, etc.
For beginners, it is best to start with a guided meditation practice. This is also advisable for those who have been meditating for a while but are struggling with the practice. Guided meditations come with the length of time they should last. You can start with short practices ranging from 1 – 3 minutes of meditation and do it twice a day (morning and night). This is a good place to progress from.
As you advance and become more conversant with meditation practices, you will be in the best position to choose what works for you. If you are doing well with a 3-minute guided meditation practice, you may decide to increase it to a 5-minute practice. From there, you can continue to improve.
The various forms of meditation have ideal lengths of practice. For instance, the results of mindfulness meditation can be felt with at least 5 minutes of daily practice. However, for transcendental meditation, you may need to practice for 20 minutes twice a day.
Read the research article on the health benefits of transcendental meditation published on the National Library of Medicine webpage.
If your goal of meditation is to simply reduce stress levels and improve mental health, then, meditating for 10 minutes is a good practice. But, if you hope to attain true awareness through meditation practices, you may be reaching for a 30-minute session. This is because your practice may likely involve some light yoga stretches to improve the flow of energy.
In all, your daily routine and schedule have a huge impact on how long to meditate. Of course, you can’t choose to meditate for 30 minutes each morning, when you can barely spare 5 minutes. Therefore, consider the amount of time that you can spare before choosing a meditation routine. Certainly, you can adjust in the future.
Should You Meditate Everyday?
Ideally, you should meditate every day. This is the surest way to ensure regular meditation practices and reap the benefits. Consistent practice, however, matters more when it comes to meditation. As a result, if you cannot keep to daily meditation practice, just choose a routine you can keep to. It could be thrice a week or more, depending on what works for you.
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Make sure that your meditation routine is often enough to help you adapt to the practice. Hence, when you sit to meditate, you won’t have a hard time settling in.
When you choose to meditate often, ensure that you are not using meditation as an escape from reality. That is, always meditating to hide from situations that require physical or medical attention. Go visit a physician or doctor when you suffer from health issues requiring their attention.
If your medication routine is just once a month, then, you are less likely to benefit from the practice. Each time you try to meditate, you will find it difficult to settle in.
The best results of meditation come when meditation becomes a part of you. Therefore, strive to meditate daily for the best outcome.Daily meditation can help you deal with stress caused by day-to-day activities.
Frequently Asked Questions
Is It Ok To Meditate Multiple Times A Day?
Yes! It is fine to meditate more than once a day. Even transcendental meditation is expected to be done twice a day. There are many variations in the world of meditation that you can explore which will require meditating multiple times a day.
If you visit a Buddhist temple, you will find monks meditating for long periods, multiple times a day. They are doing so to become aware and achieve enlightenment or true awakening. This is another aspect of meditation for those who have devoted themselves to the practice.
Kundalini is a yoga practice to strengthen the body and deepen your self-awareness and consciousness.
While your goal of meditation may not require you to meditate multiple times a day, it is not bad if you still decided to do so. Moreover, if you find your mind wandering at every slight distraction, you may need to meditate multiple times a day.
Mindfulness meditation is something you can do while at work. Simply close your eyes, take deep breaths, and call your mind back to regain concentration. This would only take a few minutes, but the effects cannot be overemphasized.
Can I Meditate 3 Times A Day?
Of course, there is no limit to the number of times you should meditate in a day. Meditation is all about what works for you. If you have the opportunity to meditate up to 3 times a day, it is fine. This will even help you to develop your meditation skill, become better, and reap the benefits.
You do not necessarily have to go for long sessions. Just a few minutes of practice at different times of the day are okay to cultivate the habit of meditation.
Meditation is a great morning routine idea that can help you start your day in a good tone.
How Long Should You Meditate In The Morning?
You should meditate for as long as you feel comfortable and it does not disturb your natural morning routine. Meditation is a personal journey and what works for you may not necessarily work for another.
So, always consider the time you have available in the morning. Then, fit in all your morning activities including meditation within the time. Work with any amount of time you are able to allocate to morning meditation.
If you feel that it is not enough, you can adjust your morning routine. Or, have another meditation session later in the day.
Keep in mind that you can also learn how to meditate with stones to help balance your chakras.
How Many Hours Of Meditation To Change The Brain?
Research published in Psychology Today suggests that just 11 hours of meditation can change the brain. The 11 hours were split into 30-minute sessions spread out over a month. While the conclusion comes from research conducted among university undergraduates, this isn’t just a number to hold onto.
Truly, meditation can train the brain to help regulate emotions, thoughts, and behaviors. It is better to work on making meditation a part of your daily life and stop looking for hard number answers.
Once meditation becomes a habit, it will change your brain for the better. You will have improved reasoning, stable emotions, thoughts, and behavior.
How Often Should You Meditate A Week?
The best advice is to choose what works for you. Just make sure that your routine is often enough to make meditation a habit.
If you can meditate daily, perfect! Just add meditation to your daily routine and you are good to go. If your schedule allows for 3 times in a week, still fine. Just do it consistently so that it becomes a part of you.
You may purchase a meditation journal to help you keep track of your progress and maintain consistency.
In all, remember that consistency is key.
Conclusion – Research by Findithealth.com
In this article, Find It Health meditation teachers made it clear that there is no hard number answer to the number of times you should meditate in a day. Hence, you should focus more on making meditation a habit. Most importantly, you should learn to build your routine around you. This is because what works for others may not work for you.
Luz Chacon is a Health Educator, Wellness Coach, and EFT Tapping Practitioner with 30+ years in health advocacy. Specializing in stress management, wellbeing, and holistic health, she created a 40% stress reduction employee program. Luz is dedicated to helping busy individuals prioritize self-care, break patterns, and reach goals. She offers programs for organizations and individuals. Luz is passionate about sharing her health research and guiding informed choices!