Traditionally, shamatha meditation (a breath-focused meditation) was and is practiced by monks and nuns in Tibetan monasteries for ten- or fifteen-minute stretches. Interventions based on the Relaxation Response (Benson, 1975) also often recommend 20-minute meditations. The Transcendental Meditation (TM) tradition often recommends 20 minutes, twice daily. Mindfulness-based clinical interventions such as Mindfulness-Based Stress Reduction (MBSR) typically recommend practicing meditation for 40-45 minutes per day. More and more people have come to feel reliant on their meditation practice to help them feel centered and calm.īut what happens when the demands of life limit the time we have to meditate? If you miss a day, how big a deal is that? Is five minutes a day sufficient to experience the benefits of meditation? Does it need to be ten? Twenty? Thirty? There is not one simple answer, unfortunately, but there are several helpful clues around about how long to meditate and how often. Research has shown that regular meditation can help us manage anxiety, stress, and can help us manage our emotions. Meditation can help us improve our mental and physical health, and it has become increasingly popular in recent years. Below you’ll find research-based recommendations for how long - and how often - to meditate. Some sources say to do an hour every day, but you may not have that much time. There are a lot of different recommendations for how long you should meditate, as well as for how often you should meditate.
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