How often should I meditate? Here's what you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Wondering how often you should meditate? Learn the ideal frequency of meditation, how long each session should be, and the best times of day to practice.
Meditation is a wonderful tool that can help bring peace, clarity, and balance into your life. Whether it’s a one-minute meditation or longer, more frequent sessions, most forms of meditation can offer positive benefits to your wellbeing. If you're new to meditation, it’s normal to wonder how often you should meditate to see the best results.
Like most wellness routines, there isn’t one answer, because everyone has different needs. But the good news is that, no matter your needs or how long you meditate for, this practice will likely make you feel better emotionally, mentally, and even physically.
How often to meditate
Deciding how often to meditate will depend on your lifestyle, goals, and preferences. Finding the right meditation frequency for you can help you make this positive habit stick long-term.
Daily meditation
Meditating daily reinforces the habit so you can build momentum, and this consistency may help you gain the most benefits. Daily sessions—even short ones—can lead to greater mental clarity, reduced stress, and improved emotional balance. Set aside a specific time each day for meditation to help you stay consistent.
A few times a week
If meditating every day feels overwhelming, start with three to four sessions per week. As you become more comfortable, you can gradually add in a few more. Consistency is more important than intensity, especially when you're just starting.
Keeping it flexible
If you have an unpredictable schedule, you might not be able to meditate at the same time every day, and that's okay. Find moments throughout your day when you can fit in a session, like in the morning while your coffee brews, during a lunch break at work, or in the evening while dinner is in the oven. Bring meditation into your life in a way that feels natural and sustainable, as it’s a practice that can be taken anywhere.
Multiple times a day
Some people benefit from meditating multiple times a day. Short sessions in the morning and evening can provide a balanced start and relaxed end to your day.
Adjust your meditation frequency to fit your life
Your meditation practice may evolve as your needs and circumstances change, so be open to adjusting your routine.
Your aims: Your meditation goals can influence how often you meditate. If your goal is to manage stress, daily meditation might be most beneficial. If you're looking to deepen your mindfulness practice, you might prefer longer, less frequent sessions. Decide what you hope to achieve with meditation and adapt your routine accordingly.
Your feelings: Pay attention to how you feel after meditating. If you notice benefits from daily practice, maintain that frequency. But if you feel overwhelmed, scale back to a few times a week. Your meditation practice should support your overall wellbeing, not add stress.
Complementary practices: Try using meditation with other wellness activities like yoga, tai chi, or journaling. These practices can complement each other and provide a well-rounded approach to mindfulness and relaxation.
Handy tools: Maintaining a regular meditation practice can be challenging, especially when life gets busy. Use reminders, apps, or join meditation groups to stay motivated. Tracking your progress in a journal can also help you see the benefits over time and encourage you to keep going.
How long to meditate
Experiment with different session lengths and listen to your body and mind to find the meditation duration that fits your lifestyle and helps you achieve your meditation goals.
Beginners
Start with 5–10 minutes to ease into the practice. Short sessions are less intimidating and can fit more easily into a busy schedule. As you become more comfortable, gradually increase the duration.
Intermediate practitioners
Once you’ve built a habit of meditating regularly, extend your sessions to 15–20 minutes to allow deeper relaxation and awareness. Many people find that meditating for 20 minutes a day enhances their mental clarity and emotional wellbeing.
Experienced meditators
Sessions of 30 minutes or longer can lead to more profound insights and a greater sense of peace. Always listen to your body and mind. If a longer session feels too challenging or leads to discomfort, it's okay to shorten it.
A flexible approach
Some days, a short 5-minute session might be all you need, while other days you may feel like meditating for 30 minutes or more. Try a mix of short and long sessions in your routine, and adapt your practice to your current needs.
If you notice that shorter sessions leave you wanting more, try gradually increasing the time. But if longer sessions feel daunting, scale back until you find the right balance.
When to meditate
Finding the best time in your schedule to meditate can make your practice more effective and enjoyable. By experimenting with morning, afternoon, and evening sessions, you can find times to meditate that fit seamlessly into your daily life.
Morning meditation
Starting your day with meditation can set a positive tone and provide calm and focus. Morning sessions can help clear your mind, boost your energy and prepare you for the challenges ahead. Try meditating right after you wake up, perhaps spending 5 to 10 minutes focusing on your breath or doing a guided meditation.
Afternoon meditation
If you feel sluggish or overwhelmed in the afternoon, meditation can help refresh your mind and body. Try a 10-minute meditation during your lunch break or a quick session between tasks.
Evening meditation
Meditating in the evening can help you unwind, reflect on your day, and relax, which can help improve your sleep quality. Try 10–15 minutes of progressive muscle relaxation, body scan, or a guided sleep meditation.
Finding your rhythm
The best time to meditate is when you can consistently practice without interruptions. Look to create a quiet and dedicated space for meditation, and experiment to see when and at what time you feel most comfortable and focused.
If your daily routine is unpredictable, remain flexible with your meditation. Use shorter sessions when you have a few free minutes, and try apps and guided meditations to help you fit meditation into your busy schedule.
Add meditation to your existing daily activities. For example, practice mindful breathing while waiting in line, focus on your breath during a commute, or do a short meditation before starting a new task. This can help you stay mindful and calm throughout the day without needing to set aside specific times.
Your meditation schedule might change with the seasons. You might prefer morning meditation in the winter to start your day with warmth and energy, while summer might lend itself to evening sessions when the day’s heat has subsided. Pay attention to how your body and mind respond, and tailor your practice to fit your natural rhythms and energy levels.
7 tips for creating a sustainable meditation routine
Establishing a consistent meditation routine can help enhance your wellbeing, but it can be challenging to keep up with. Following these tips and strategies may help you establish a sustainable routine that fits your lifestyle, so you can benefit from the extended practice of meditation as time goes by.
1. Start small
Begin with short meditation sessions, especially if you're new. Gradually increase the duration to help you build a habit without feeling overwhelmed.
💙 This short guided Body Scan is a great meditation to work into any part of your day.
2. Set a schedule
Stick to a specific meditation time each day to reinforce the habit and make it a regular part of your routine.
💙 Learn how to turn Choice Into Routine with guidance from Jay Shetty.
3. Create a space
Choose a dedicated place to meditate to help show your mind that it's time to relax and focus.
4. Use reminders
Use alarms on your phone, sticky notes, or meditation apps that send notifications.
💙 You can set up reminders to meditate at certain days and/or times inside the Calm app by going to “Settings” from your profile page and then selecting “Notifications.”
5. Be patient
Be kind to yourself and avoid getting discouraged if you face challenges or miss a session. Remember that progress is gradual, and every session can contribute to your overall wellbeing.
💙 With meditation, it’s important to Be Patient, Not Passive. If you put in the work consistently, benefits will follow.
6. Integrate meditation into daily activities
Practice mindful breathing while walking, focus on the sensations of eating, or take a few moments to center yourself before starting a new task. These mini-meditations can complement your regular sessions and help you stay present.
💙 Next time you head outside, try 15 minutes of Mindful Walking.
7. Stay motivated
Remind yourself of the benefits of meditation, especially when you don’t feel like practicing it. Reflect on how it makes you feel and the positive changes you've noticed. Join a meditation group or community for support and encouragement.
💙 Tuning into What’s Motivating You to practice meditation can help you stay on track.
7 benefits of consistent meditation practice
Studies have shown that meditation can increase the thickness of the prefrontal cortex, which is associated with higher-order brain functions like awareness, concentration, and decision-making. It may also reduce the size of the amygdala—the brain region related to fear and stress—which can possibly help lower anxiety and stress levels.
Improved mental clarity
Reduced stress
Enhanced emotional wellbeing
Better physical health
Increased self-awareness
Greater resilience and adaptability
Common obstacles
Many people face challenges when trying to maintain a regular meditation practice. Here are a few of the most common ones and how you can work through them.
Lack of time: If you struggle to find time to meditate, start with shorter sessions and bring meditation into your daily activities.
Distractions: Create a quiet and dedicated meditation space to minimize interruptions. Tell those around you of your practice time so they can respect your need for silence.
Restlessness: If you find it hard to sit still, try active meditation techniques like walking meditation or gentle yoga.
Inconsistent routine: Set clear intentions and use reminders to stay on track. Consider pairing meditation with an existing habit, like brushing your teeth or having your morning coffee.
Self-doubt: Some people doubt their ability to meditate correctly, but there’s no right or wrong way to meditate. Be patient and kind to yourself. Over time, meditation can become more natural and comfortable.
How often should I meditate FAQs
How can I track my progress in meditation and know if I’m improving?
There are several ways to track your progress in meditation, which can help you stay motivated and aware of the benefits.
Meditation journal: Note your experiences after each session. Write down how long you meditated, what techniques you used, and how you felt before and after to see patterns and improvements over time.
Reflection: Notice if you’re feeling calmer, more focused, or more emotionally balanced. These subtle changes indicate progress.
Guided meditations: Use guided meditations that include checkpoints or questions to help you assess your progress.
Meditation apps: Calm offers features to track your meditation sessions, including the duration and frequency.
Feedback from others: Pay attention to comments from friends, family, or colleagues about any positive changes they observe in you.
Are there specific types of meditation that are better for beginners?
Certain types of meditation can be particularly suitable for beginners.
Guided meditation: Step-by-step instructions can make it easier to follow along. Try the Calm app, online videos, or meditation classes for guided sessions that are perfect for beginners.
Mindfulness meditation: Focusing on your breath, bodily sensations, or sounds around you can be a simple way to train your attention to stay present.
Loving-kindness meditation: Sending positive intentions to yourself and others can be a gentle way to cultivate compassion and emotional wellbeing.
Body scan meditation: Paying attention to different parts of your body, starting from your toes and moving up to your head, can help increase body awareness and relaxation.
Breath awareness: Anchoring your mind and improving concentration can be effective for beginners.
Can I meditate too much, and what are the signs of over-meditating?
While meditation is generally safe, it's possible to overdo it. If you meditate excessively, you might feel detached from reality, emotionally numb, or experience increased anxiety. Physical signs may include restlessness, irritability, and difficulty sleeping. Here are a few tips to help you avoid this possibility:
Balance: Start with short sessions and gradually increase the duration. Listen to your body and mind — if you feel uncomfortable or overwhelmed, reduce the time or frequency of your practice.
Include other activities: Balance meditation with other activities like exercise, social interactions, and hobbies to maintain a well-rounded lifestyle.
Seek guidance: Seek advice from a meditation teacher or experienced practitioner who can help you find a healthy balance and address any concerns.
How can I incorporate meditation into a busy schedule without feeling overwhelmed?
Adding meditation into a busy schedule can be manageable without feeling overwhelmed. Try:
Short sessions: Start with brief sessions of 5–10 minutes as these can be easier to fit into a busy day, but still offer benefits.
Scheduled time: Choose a specific time each day for meditation to help build the habit.
Mindful moments: Bring mindfulness into daily activities. Practice mindful breathing while commuting, focus on your senses while eating, or take a few moments to meditate before a meeting.
Apps and tools: Use Calm’s guided sessions and reminders to help you stay consistent and make meditation more accessible.
Pair with existing habits: Link meditation to an existing routine, like having your morning coffee or brushing your teeth, to add meditation seamlessly into your day.
Flexible approach: If you miss a session, don’t be discouraged. Simply return to your practice the next day. Adapt your routine as needed to fit your changing schedule.
Calm your mind. Change your life.
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