The time you spend meditating and how often you do it can really affect the benefits you get from it. Research shows that sticking to a routine and meditating for longer helps you feel better in many ways.

How Long Should You Meditate?

Experts say that meditating for at least 10 to 20 minutes every day can show some good results. For example, a study in the journal Psychological Science found that just 10 minutes of mindfulness meditation for two weeks helped people pay better attention and think more flexibly. Plus, those who meditated for longer than 20 minutes showed better ways to handle their emotions and less stress.

• Short sessions (5–10 minutes): Great for beginners! These can help ease anxiety and help you relax.
• Moderate sessions (20–30 minutes): More effective! These can boost focus and lessen stress.
• Long sessions (45–60 minutes or more): These can take you to deeper levels of mindfulness and improve your overall well-being.

How Often Should You Meditate?

How often you meditate is just as important. Meditating every day can really boost the benefits you feel. A big study published in JAMA Internal Medicine showed that people who meditate at least 3–4 times each week notice a big improvement in their mental health, especially in reducing anxiety and depression.

• Daily practice: This is the best way to get the most benefits, leading to better emotional control and thinking skills.
• Several times a week: You’ll still see improvements, but it might not be as strong as meditating every day.
• Infrequent practice (once a week or less): You might get some benefits, but the progress will be slower and not last as long.

In Conclusion

To sum it all up, the best way to enjoy the health benefits of meditation is to meditate for longer sessions and do it more often. Try to meditate daily for 10 to 30 minutes to improve your mindfulness, emotional health, and thinking abilities over time. Keeping this routine can help you grow personally and make your meditation practice even more helpful.