How often, and for how long, should I meditate?

I have been asked this question as many times as I have heard people telling me they do not have time to meditate. Meditation is a practice with only one requirement - we just need to show up. No effort, no schedule, no rules. Meditation brings us to a state of restful awareness by becoming a silent observer, witnessing our mind and body. In mediation we transcend the ego and all its stories of conditioning and limitations.

Good start for a new meditator is allowing 3-5 minutes to just sit down, with eyes closed, following the breath. We recommend to meditate for 30 min or more at a time, twice a day. Start with what realistically works for you and build from there. Sit for a morning mediation right after waking up. Bookend your day with a meditation in the evening as soon as you return home from your daily activities. Everything that happens before your morning and after your evening mediation is your time. It is a time for self-care, for joy and relaxation.

Need an extra meditation? Go for it, any time, any place.

If you are at the office or at a place where you cannot sit in silence, take a moment slowing the breath – inhaling, pausing, exhaling , pausing again to the count of 4 each. Repeating this cycle 4 or 5 times will have a very similar effect as a sit down mediation. Just try it. This can be your mediation rehearsal.

Make meditating part of your daily routine. Practice it effortlessly with ease. Just let it all happen. Do not “try” too hard, putting too much effort will discourage you and will not bring a positive result. You do not want another chore on you schedule, so just let it all flow.

Consistency is more important than how long you mediate. Mediation is just like getting in the ocean or in the pool, every time you go to swim, you get out bringing some water with you. The cumulative effect of meditation can be observed in your daily life and how you respond to it. Notice any positive changes – becoming less reactive, more patient, gaining more awareness. Expanding your awareness will bring you back to mediation over and over again.

Experiment with different types of meditation – guided, silent, mantra, visualization and see what works for you.

Remember, you can never fail in mediation, there is always another mediation after this one.

Just keep showing up and let it all happen.

#meditation #mindfulness #wellbeing