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So, you’ve heard of the amazing benefits of meditation and you want in.
Now you’re wondering… ‘Ok, but how often and how long should I meditate to get the best results? ‘
The answer will surprise you.
When it comes to meditation there’re no written rules…
It doesn’t work like that.
You can’t just sit down and meditate for an x amount of times and then be on your way.
It’s not like squats or burpees.
Well, I suppose in a way it is. You could think of it as burpees for your mind if that helps.
Ok, before we get too crazy with metaphors, let’s try to find at least a partial answer to these popular questions about meditation.
After all, my goal here is to help you get the most out of your meditation practice… And I won’t stop until I do.
Check out the video I made for this post…
I’ve seen (and had) a lot of misconceptions about meditation.
The main one is about what meditation actually is.
Another one is about the results you can expect from it. Actually, both of them are more or less related.
If you think meditation is basically just sitting there and stop your thoughts.
Then, you’re a little misinformed.
And also, to think you’re going to reach enlightenment in a couple of weeks is pretty unlikely.
I am sorry to say that it’s not quite like that.
The main reason you want to have realistic expectations is because it’ll help you create a consistent practice.
Meditation is about calming yourself and becoming aware of your thoughts.
Becoming calm and aware sounds easy enough. But, sadly, it’s not.
It takes practice, so be patient!
Give it a try now for a minute.
Take a few deep breathes to calm yourself, close your eyes, and just notice your thoughts coming and going without reacting to them.
Take a minute to do this…
Now, say hello to your monkey mind.
Yes, our minds are like a monkey swinging from branch to branch.
And each of those branches are memories, assumptions, and insecurities which then lead us to a beautiful feeling of anxiety.
The definition of monkey mind according to Wikipedia is…
“unsettled; restless; fanciful; inconstant; confused; indecisive; uncontrollable”
The point I’m trying to make with all this is that if you expect meditation to be you sitting down, lighting a scented candle and your thoughts vanishing, it’s not going to happen.
What’s going to happen is that you’ll sit down, try to settle your thoughts, and after you can’t stop them you’ll then assume you can’t meditate and stop altogether.
I don’t want this to happen.
Everyone goes through this at first. It’s like an initiation process.
When we first start to meditate we simply don’t know what to expect.
A little scary, a little surprising, a little exciting, but in the end you’ll get through it alright.
Actually, more than alright!
You can actually meditate your inability to meditate away. It sounds like a brain twister, right?
But, it’s true.
Just stick with it and be consistent.
Because, if you can breathe, you can meditate.
Is There a Best Time to Meditate?
Just like with exercise, a lot of people would agree that the best time to meditate is in the morning.
It basically sets you up for an amazing day.
I’d recommend it, I’ve tried different times throughout the day.
But, your mind is a lot clearer in the morning.
You don’t have all the bullS%$# from the day clouding your ability to focus.
It’s just a really good way to start the day with a clear, calm and focused mind.
But, nothing’s set in stone.
It’s up to you to figure what works best, trial and test to find your groove.
Keep in mind you don’t have to be a ‘morning person’ to meditate in the morning.
I don’t consider myself a morning person at all, but, I get up at 4.30 am to meditate and start my day.
Just because I know it’ll help me to feel good and be productive.
It’s important that you do you! …and enjoy it along the way!
It doesn’t mean you have to get up super early but it definitely helps if you are willing to put in some extra effort to help yourself to feel good!
If mornings are really not your thing and you find it difficult to squeeze in something else, other than your morning coffee, it’s fine.
No one is judging.
Try making lunchtime meditation your thing or early evening.
Only you can give yourself the answer to this question.
How Long Should I Meditate for the First Few Weeks?
To help make it easier here are some guidelines…
For the first week, try to meditate for 2 to 5 minutes every day.
What you’re aiming for in those first few weeks is just creating a consistent daily habit.
Make it a natural part of your routine, so you get to a point where you don’t have to consciously remind yourself to do it every day.
When it becomes a habit, you know you’re improving.
Like brushing your teeth or putting on shoes before you walk out, It’ll come naturally.
Another tip to keep you going until you build a consistent habit is to keep things fun.
Relax, it’s not a competition. Not with others, or yourself.
You want to look forward to your meditation. It’s not another chore so don’t think of it like one.
It’s a moment you take to reward yourself for being so awesome every day.
What you want is to create a consistent daily meditation practice that you’ll get so many benefits from in the long run.
It’s not about short term gains.
Remember:
‘keep it fun, keep it interesting, keep it short and do it in a nice, comfortable place.’
So, from 2-4 weeks, just aim to meditate for around 5 minutes a day, every day.
I mean, if you miss a day here or there, it’s not the end of the world.
Just get back on the horse and get back into it.
That first month is all about being consistent and enjoying yourself.
After a Month of Daily Meditation
After the first month, assess where you’re at with it.
Are you enjoying it? Is it too long? Is it too short?
What can you do to maybe improve it?
Getting something like scented candles, a meditation cushion or a Tibetan singing bowl can definitely help.
After a month you’ll have progressed in some way whether you can notice it or not.
So, having a nice conversation with yourself about how you feel your meditation improved will help.
Also, remind yourself about your intentions of why you started in the first place.
Like in life, try to experiment until you figure out what best works for you in your life.
When it comes to picking the right meditation technique, try them all out.
There’s guided meditation, sleep meditation, body scan meditation, mindfulness or breathing meditation.
There are hundreds of options. Each with their own style and little perks.
But, the foundation is always the same.
Final thoughts
Meditation is such a powerful tool to overcome insecurities and become that best version of ourselves.
I am living proof.
It’s helped and improved so many things in my life.
I wrote this post to help you have a better understanding of something that’s pretty important when it comes to meditation.
So, just keep in mind to keep it enjoyable, and don’t overdo it.
Just be as consistent as you can.
However, that works for you just make it happen and make meditation apart of your daily routine.
Also, if you want to learn more about meditation, download our free e-book…
Talk soon,
Lachie
Co-founder of Lamajo
Leave a comment below with how long you like to meditate for…
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