If you’ve just started meditating or you’re thinking of it, one question that’s probably lingering in your mind is how long should meditation last? The thought of spending months meditation with zero results is discouraging to say the least. Truth is, different individuals have different psychological makeups. This is not only backed up by neuroscience but also clarified by ancient Buddhist text. People respond differently to a variety of meditation techniques. They should therefore be instructed according to their particular requirements.
So whether you prefer long meditation sessions or quick 5-minute mini meditations, your body still benefits immensely.
What’s the recommended dosage?
Studies are still underway to unearth the most effective meditation regimen that can benefit individuals across the board. Although there’s still so much to learn, research has discovered that people who meditate for around 20 minutes per day record significant benefits. Their brain functioning enhances and their overall health improves dramatically. However, this finding doesn’t mean that meditating for shorter sessions is wasting time. On the other hand, you shouldn’t limit your meditation exercises to 20 minutes daily – if you can meditate for an hour or more, that’s great! Simply be guided by your meditation experience.
When we consistently meditate for more than two months, an incredible restructuring occurs within our brain. Researchers from the Harvard University performed an intensive study to figure out exactly what happens to our brains when we meditate for long periods. 16 participants were put through a guided meditation program that lasted for 27 minutes each day for 8 weeks in total. After two months were over, the brain’s Gray Matter region that’s associated with memory, learning, emotion control, self-awareness and perspective increased in volume. These results were overly enlightening. Setting aside even a few minutes each day could make the difference.
How to sit for long hours in meditation
Still, there are those who are attracted by the concept of meditating for long hours at a time. They derive their inspiration from the Buddhist monks who meditate for hours without taking a break. However, meditating for 12 hours on end requires a high degree of practice and discipline. The monks have perfected it for many years through a systematic progression process. If you really desire to meditate for the entire day like the monks do, it’s recommended that you start with 30-minute sessions and work your way up.
The benefits of meditation are priceless, regardless of whether you prefer short or long meditation sessions. Rather than wonder how to sit for long hours in meditation, try making the most of every second you meditate. Choose a convenient time devoid of interruptions and noise. Mornings are recommended, although you can also incorporate mini-meditations within your day. Make sure you’re seated in a comfortable position before commencing meditation. There are various meditation techniques you can practice. If you get exhausted with sitting, switch it up with walking meditation. The whole idea is to have fun while meditating.
Although long meditation sessions are calming, newbies might feel a bit uncomfortable – especially if they assume the lotus position. Sitting for long hours on end without prior practice could end up injuring you. However, a 30-minute sitting meditation session per day can transform your life and give you the results you desire. Daily guided meditation is recommended for meditators who wish to improve their depth and technique. One of the best meditation apps that exists is the Mindworks Meditation App. It contains immense resources that can help you grow from a beginner to a seasoned meditator after just a few months. Try downloading it on your smartphone and explore its vast features.