When people first think about meditation, one important thing to consider is how long to meditate. Research shows that shorter meditation sessions can actually be better for beginners.

For example, a study in Psychological Science found that people who practiced mindfulness for just 10 minutes a day saw big improvements in their attention and focus in just two weeks.

Recommended Session Lengths:

• Beginners: Start with sessions of 5-10 minutes.
• Intermediate: Slowly increase to 15-20 minutes.
• Advanced: Try for 30 minutes or more as you get more comfortable.

Benefits of Short Sessions:

1. Better Focus: A study from 2019 showed that people who started with 5-minute sessions improved their attention scores by 70% over six weeks.
2. Less Anxiety: Research by the American Psychological Association found that short, regular meditation can reduce anxiety levels by 41%.

How Often to Meditate:

• Daily Practice: Aim to meditate 5-7 days a week to help make it a habit.
• Stick to a Schedule: It’s better to have shorter sessions often than to do longer ones only once in a while.

In summary, beginners should start with short meditation sessions and then slowly increase the time as they get used to it. This way, they can get the most benefits and build a lasting meditation habit.