Research supports the benefits of meditation, including improved focus and reduced anxiety and depression. Meditation also enhances emotional regulation, perspective, and self-control, and can help slow your breathing and reduce stress.
Experts say you can meditate anywhere, even on your commute (just make sure you don’t close your eyes). Some people schedule a 5-10 minute session when they wake up before a busy day. Others incorporate meditation into their wind-down time or lunch break at work.
but, perfection Do you have time to meditate for optimal effect?
Experts say that may be the case, but they stress that frequency is key to getting the most out of your practice.
Meditation for Early Birds and Night Owls
He is a functional medicine doctor and author of Glow: 90 Days to Creating a Vibrant Life from the Inside Outearly morning meditation is recommended.
“Meditation can set the tone for your day,” she says. luck.
Meditating at a specific time, such as right after waking up, can help you continue meditating and feel the long-term benefits.
“Meditating on a schedule will help you meditate more regularly,” Stevenson says. “If you can set aside time to meditate every day, you’ll notice the benefits more quickly.”
But common sense dictates that regularity is more important than missing something because your timing is too strict. Dora Kamau, a mindfulness meditation instructor at Headspace, says your personal schedule and preferences will influence the optimal time for you to meditate. luckFor example, reflecting on times when you feel unmotivated or have breaks during your day can help you set an appropriate time.
Some people find that meditating after a workout helps them wind down, while others meditate at a specific time each day, making the details of when and where you meditate less important.
“The best time of day to meditate is the time you can do it consistently,” Kamau says. “If you’re a morning person, the best time to meditate might be at the start of your day. If you have trouble sleeping, meditating before bed may also be effective, as it helps calm the mind and body.”
Make Time
Setting a purpose for your meditation and understanding your goals will help you stick to it. To find your ideal meditation time, Kamau recommends asking yourself these questions:
- What motivated you to decide to incorporate meditation into your daily life?
- When is the right time to incorporate meditation into your daily routine?
- How much time each day do you want to devote to meditation that is sustainable, achievable, and practical? Three minutes? Five minutes? Ten minutes?
- Are there any obstacles to incorporating meditation into your daily life? How can you get around these obstacles?
“Any meditation is better than no meditation at all,” says Stevenson, “and even if that means just closing your eyes and taking five minutes to breathe deeply during your lunch break, your coffee break, or while your baby is napping, it’s still beneficial, especially if you do it regularly. The benefits of meditation are cumulative.”
How long should I meditate?
Studies show that meditating for 13 minutes a day for eight weeks can improve memory, emotional control and mood, but experts say there’s no golden ratio. Mindful Leadership: 9 Ways to Become Self-Aware, Transform, and Inspire Others Previously said luck.
“If someone were to spend 10 minutes each day focusing on their breathing, I would be really surprised if they didn’t feel a benefit.” She said:
