How often should I meditate and for how long

Woman doing stretches on exercise mat during yoga class. Baddha Konasana being performed by two fitness female at gym. Butterfly pose stretching workout.

Meditation is the ultimate form of Yoga practice. It activates parts of the brain that are associated with feelings of well-being and stress-relief and also boosts the immune system, helps us concentrate and brings us closer to the one universal energy, the source of it all.

But how often should one meditate and for how long? There’s an old Zen saying that goes like this: “You should sit in meditation for 20 minutes a day, unless you’re too busy. Then you should sit for an hour”. Funny and true. Traditional Yogic philosophy suggests that one should sit in their preferred meditative pose for one minute per year of age, daily. For example, if your age is 50 years, it is recommended for you to meditate for 50 minutes per day. If you are a beginner however and/or that feels too demanding for you in any way, you can start by meditating for 10 to 15 minutes per day. Daily meditation is very important because as your mind focuses on the present moment -as opposed to the past or the future- that leads to a lighter and more balanced sense of being.

There are several meditation techniques you could try but if you are new to it we would suggest that of the Breath. Sit comfortably in a meditative pose (on the floor, cross-legged or sitting in a chair with your back straight but preferably not supported by the chair) and focus on your breath. If possible, breathe through your nose. Allow the air to gently flow in and then out of your body and also allow your body to relax while focusing on your breathing. The mind will follow.

Keep challenging yourselves,

Categories: Yoga