The ancient practice of meditation is nothing new. In fact, this mind-body practice has been around for thousands of years and has positively impacted the lives of millions of people across the globe. Despite its ancient roots, meditation continues to gain popularity in modern wellness as a simple yet powerful tool for improving mental and physical health. With its science-backed ability to promote relaxation, reduce stress, and increase mindfulness, more and more people are turning to meditation as a way to benefit their mind and body in today’s fast-paced society.
And the beauty of meditation is that you don’t need to dedicate hours of your day toward practice in order to experience its benefits. According to research, even a few minutes of daily meditation can make a significant impact on your overall well-being! This is great news, as meditation is an accessible and achievable modality that is beneficial for any and everyone –—no matter if you’re an intimidated beginner or an experienced practitioner.
That said, you may be wondering exactly how much meditation you need to do each day to experience its benefits. And you’ve come to the right place!
Ahead, learn how many minutes of meditation per day is needed for maximum gain, and how this simple practice can truly transform your life.
How Daily Meditation Can Change Your Life
First, let’s talk about why you should meditate in the first place.
Sure, we’ve all heard time and time again that meditation can improve our mental and physical health, but what does that really mean? Well, studies have shown that regular meditation can help reduce stress and anxiety, lower blood pressure, improve sleep quality, and enhance overall well-being. Not to mention, meditation has been shown to improve cognitive function, including attention, memory, and creativity.
And while that’s undoubtedly impressive, the benefits of meditation go beyond just physical and mental health. Meditation can also help us develop greater self-awareness, compassion, and empathy towards ourselves and others. In turn, this can help us foster self-love, which has been shown to improve mental health and confidence, attract positive relationships into our lives, and make healthier lifestyle choices.
Plus, by training our minds to focus on the present moment, we can develop a greater sense of clarity and perspective, allowing us to better navigate life’s challenges, maintain a more positive outlook, and be more resilient.
The most impressive part? We can reap the many benefits of this ancient practice and improve our overall quality of life by taking just a few minutes each day to show up for ourselves and focus on our breath.
How Many Minutes of Meditation Per Day to See Benefits?
If sitting in an hour-long meditation practice seems intimidating and unachievable, you’ll be happy to know a minimum of just 15 minutes can benefit your mind and body greatly! It’s true, according to research, as little as 15 minutes of daily meditation can help reduce stress, improve focus and attention, boost mood, and enhance overall well-being. And if you struggle with a “wandering mind,” even just 10 minutes could help improve your focus and quiet internal worries, especially for anxious individuals.
The best part? When practiced regularly, there’s evidence to suggest the benefits last long-term. In a 3-year follow-up study on meditation for patients with chronic stress and anxiety, nearly 70% of participants maintained reduced levels of stress and anxiety following a long-term mindfulness meditation intervention.
However, it’s important to note that the benefits of meditation increase with the amount of time spent meditating! So, while 10 or 15 minutes is a great starting point, gradually increasing your meditation time (as you get more comfortable) can only enhance your practice.
Keep Building Your Meditation Practice
Maintaining consistency in your meditation practice is a crucial aspect! Just like any other skill, the more you meditate, the more you will benefit from its effects (with things such as reduced stress and improved sleep).
Try On Different Styles of Meditation
And the good news is that there are many different styles of meditation to choose from (including mindfulness meditation, yoga nidra, and visualization meditation). So, if you’ve tried meditation and felt like “it wasn’t for you,” don’t stop there! It’s important to try out different styles and find the one that resonates most.
Here are some common meditation types:
- Visualization meditation
- Mindfulness meditation
- Yoga Nidra
- Walking meditation
- Guided meditation
- Mantra meditation
- Progressive muscle relaxation
- Yoga meditation
- Breathing meditation
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Experiment With Time
Experimenting with different lengths of time is a great way to build your meditation practice too! Maybe you start with 10-15 minutes and add on an extra minute or two once you feel comfortable with that amount of time. Or, maybe you try out different times for various styles. For example, maybe 10 minutes feels like enough time during a morning mantra meditation, but before bed, a 20-minute guided yoga nidra meditation feels attainable for you. Don’t be afraid to experiment! It’s all about finding what works best for you, your schedule, and your lifestyle.
Ready to meditate? Here are various types of meditations to help you get started! Oh, and they’re 15 minutes or less!
- Box Breathing
- Sweet Dreams Yoga Nidra
- 10 Breaths to Manage Stress
- Motivational Affirmations
- Stress Release
Unlocking The Power of Meditation: How Just 15 Minutes a Day Can Change Your Life
While 15 minutes may not seem like a lot of time, it just goes to show you what even a few minutes of focused breathing and relaxation can do for your mind and body! From reducing stress and anxiety to improving resilience and benefiting sleep, meditation is a powerful tool that can transform your life in various ways. So, give these tips and FitOn meditations a try. And don’t be afraid to gradually increase your meditation time or try something new! While it can feel uncomfortable to get outside our comfort zone and try on a new experience, you never know what you might discover (or fall in love with).