How Long Should You Meditate and How Often? Honest Answers From a Meditation Teacher

If you’ve been asking yourself either of these questions, ‘how long should I meditate’ or ‘ how often should I meditate’—great, you’re in the right place!

When I started meditating, I thought I had to sit for hours and meditate twice a day to experience any real effects, but that’s simply not the case. You don’t need nearly as much meditation as you might think. However, there are a few key things to consider that can help you understand where you are on your meditation journey and how much meditation you need to actually get results.

Hey there, I’m Rebecca!

I’m a personal meditation coach and I’ve been practicing meditation since 2016! I’ve led over a 1,000 one on one meditation classes and I help people learn to meditate so they can calm their minds, reduce stress and improve their wellbeing.

Today, I want to help you find clarity around two of the most common questions that come up when people begin meditating and you’re also going to learn about the following:

• What is Meditation?

• Different Meditation Styles and Some Advice When Starting Out

• How Long Should You Meditate? This Depends!

• How Often Should You Meditate? Find Out Why Consistency Matters Most

• Other Frequently Asked Questions About Meditation

Whether you’re brand new to meditation or looking to create a solid routine, I’m here to help you build a sustainable practice that supports your lifestyle and well-being goals. But, first…

What is Meditation?

I want to take a moment to talk about what meditation actually is because there’s a lot of confusion out there.

So, let’s simplify this: meditation is the act of paying attention and training attention. That’s it.

Meditation is not—and I repeat, it’s not about clearing your mind or getting rid of all your thoughts. Yes, this is a side effect of meditation, but it should not be the main goal. If you sit down thinking, Alright, I’m gonna clear my mind, you’re setting yourself up for frustration and failure.

Instead, go into your practice with a mindset that you’re going to pause, breathe and focus your energy towards your meditation goals and your meditations goals will vary depending on the practice you choose, which we’ll explore next.

This is me back in 2018 leading a meditation retreat in Cambodia.

Different Styles of Meditation & Some Advice

There are so many different types of meditation out there that I know it can be overwhelming in the beginning (this was me) so it really comes down to what you are looking for when you start meditating.

I started meditating during a time in my life when I felt disconnected and unhappy—I didn’t like the work I was doing in NYC and I felt my life was missing a deeper sense of meaning. I had heard wonderful things about meditation, so I thought, Hmm… maybe this’ll help and give me direction.

Turns out, it was one of the best decisions I’ve ever made!

Although I explored all kinds of meditation, (Kriya Yoga, Buddhist chants, and Transcendental) it was mindfulness meditation that felt the most natural to me and offered the greatest benefits! I began receiving insights, having realizations and slowly making choices that brought more purpose into my life. It even led me to a fulfilling career as a personal meditation teacher, which was exactly what I was looking for!

Therefore, I recommend starting off with mindfulness meditation, but I want you to think of your meditation journey as an experiment. You really have to try different ones and find the one that works best for you and aligns with your goals.

First, get clear on your meditation goals. Then, test different styles and approaches and pay attention to what resonates most. Once you find one that really clicks—stick with it. It’s important to feel drawn toward your practice because if you don’t connect with it, you probably won’t feel motivated to keep practicing long-term.

Here are just a few examples of the meditations you can explore:

• mindfulness meditation is when we focus on paying attention to the present moment, without judgment (this is my favorite kind of meditation and it’s what I teach in my one to one meditation classes because it’s simple, effective, increases focus and presence and really helps you learn a lot about yourself)

• meditations with specific intentions like cultivating compassion or confidence are great because over time, you’ll start to feel those qualities growing within you (and that’s when you know the meditation is working—that feeling has moved from being just an intention into something that’s truly alive inside of you)

• then, there are different schools of meditation like yoga meditation, Zen meditation and Buddhist traditions, Transcendental Meditation and the list continues, each with it’s own goals and techniques

Meditation is incredibly versatile and you can use it in so many different ways. What will help guide you is to ask yourself, ‘what specific goal do I want to work towards in meditation’ or ‘how do I want to train and focus my attention’. For example, do you prefer formal seated meditations or lying down meditations, meditations with the eyes open or closed. The options are truly endless!

Regardless of the type of meditation you practice (assuming it's done correctly, which is a whole other conversation) over time, you'll strengthen your focus, enhance your concentration and move closer to realizing your goal.

Now that you have a better understanding of what meditation is, how to use it and find one you like, let’s dive into today’s questions!

How Often Should You Meditate?

This answer really depends on where you are on your meditation journey—meaning, are you a beginner, intermediate or advanced practitioner? I have recommendations for everyone based on my own meditation experience (remember, I’ve been meditating since 2016 and have gone through all the stages).

BUT, no matter where you are on your journey, the most important thing I want to emphasize is this: be consistent.

Now, let’s get into recommendations based on whether you’re a beginner or more advanced practitioner!

The group that attended the meditation program!

If You’re a Beginner: More Meditation at the Start, is Better than Less

Why? Because you’re building momentum and starting to awaken, strengthen and expand your presence. Plus, most beginners are in the ‘figuring it out phase’ meaning they are still understanding how to effectively practice. I was confused about meditation until I attended a meditation program in Bali. Then, my practice developed structure and started to click—after that, I advanced pretty quickly.

So if you’re a beginner, I highly recommend signing up to a program for a few reasons:

• you’ll learn how to properly meditate

• you’ll stay consistent

• it’ll help you become disciplined

• meditating everyday deepens your practice

• you get into a rhythm and build momentum (this is important, especially in the beginning)

• it cultivates presence, expands your awareness and strengthens your ability to stay present (the more consistent you are, especially in the beginning, the more presence grows within you)

Joining a program will be the quickest way to advance. But, if that’s not an option, commit to meditating every day, ideally 15 to 30 days in a row or for as long as you can. That kind of consistency will naturally carry you into the next phase.

The meditation and yoga space.

If You’re an Intermediate Practitioner: Focus More on Meditating Regularly vs Everyday:

After my meditation program was over, I left feeling optimistic about meditating on my own. However, having to create a routine and motivate myself to meditate was tougher than I like to admit.

Even though I loved my practice, a lot of the times I felt resistance to sitting still or resting in silence. Plus, back then I was a nomad, which meant I was traveling a lot and didn’t have a regular routine. This made meditating daily, at the same time challenging.

Despite all of this, I made the best of it. Some weeks I’d meditate once a week, then skip a week, then meditate twice the next week and three times the following week. Even with a chaotic schedule and resistance, I stayed as consistent as I could and I didn’t feel guilty for being irregular.

Over time, something shifted. I found myself feeling more drawn toward my practice, pulled towards silence and I began to experience the deeper states of meditation—it felt incredible. More often than not, I’d finish a session feeling calm, connected and very in tune with myself, whereas before, that was only an experience I could get while I was in my program. My efforts were starting to pay off!

This was definitely a turning point in my practice and the same peace, clarity and connection is possible for you. And the way you get there? Consistency.

So I want to encourage you to do the following:

• After meditating everyday for as long as you could, transition into meditating 4 - 5 times a week or 2 - 3 times a week. Just don’t fall off completely. What I see is a lot of people starting off strong and then after a week or so, they stop—forever.

• Also, I want you to think of meditation not just as something you have to do, but as a small part of a larger mindful and intentional lifestyle you’re creating—that you actually want to create.

• Do not feel guilty if you miss a session, instead stay encouraging and supportive. It’s okay to skip a practice or two, just keep coming back, even if that’s once a week! Overtime, it‘ll pay off.

Sitting on a block in meditation helps to elevate the hips and makes sitting on the ground more comfortable.

For the Advanced Practitioner: Sitting in Meditation Feels Similar to Not Sitting in Meditation and Once you Get Here, Follow Your Intuition

Let me explain.

I’ve been meditating regularly since 2016 and now when I sit in meditation, it feels the same as when I am not meditating. Meaning, for the majority of the time, I feel present, in tune with my thoughts and feelings and I feel grounded and balanced. My mind is spacious, I handle emotions better and for a lack of better words, I feel free or no longer controlled by my thoughts or emotions. Yes, I still have them, BUT I make decisions based on what is best for my life and I keep my choices in alignment with my values and long-term goals.

I still meditate regularly (meaning formal seated meditation), but now it’s more of an intuitive pull I follow to meditate, versus following a set schedule. Also, I’ve made ‘paying attention’ more of a lifestyle versus just something I do in meditation. For example, I practice mindful walking, eating, drinking etc.— all day I am bringing awareness into everything I do and these little moments of practice really add up throughout the day and allow presence to stay with me.

Therefore, when you reach this point in your meditation journey, you still practice, but as needed because paying attention happens naturally and effortlessly throughout the day—it’s become a part of who you are and the life you live. Here, you trust your instincts and practice meditation when it feels meaningful.

Next, we’re going to answer another popular question when it comes to meditation.

How Long Should I Meditate to See Results?

Again, this really depends on where you're at in your meditation journey and how comfortable you are sitting in stillness. When I first started, it was rough. I remember sitting there overwhelmed with all kinds of thoughts. It felt like I was being attacked by my own mind.

But, even though it was challenging, I stuck with it and I’m so happy I didn’t give up.

Here is what I recommend if you’re a beginner: Start small.

Don’t jump into a one-hour session if you’re new to this. Try five minutes and if that feels like too much, start with “mindful moments”—just stop what you’re doing, take a few deep, conscious breaths and check in with how you’re feeling and thinking, without judgment, a few times a day.

Over time, you’ll prepare yourself to sit in formal seated meditation and five minutes will feel like nothing. When that happens, move to ten, then fifteen and the benefits will sneak up on you. You’ll start to notice more space in your mind, less reactivity and a deeper connection to yourself. Eventually, how you feel in meditation starts to feel like how you feel outside of it—calm, clear, connected.

I’ve been meditating since 2016 and now it feels like I am ‘meditating’ all the time. I feel in tune with myself, my surroundings and my goals and I feel present.

So, be patient. Be consistent. Start with five minutes, a couple times a week and grow from there. The more you practice, the more you’ll want to because it feels motivating when you notice the results.

And if you are asking, ‘But Rebecca…’

Is 10 Minutes of Meditation Enough?

Yes, especially in the beginning—it’s more than enough. A 10-minute daily meditation can absolutely create change and soon, you’ll naturally feel drawn to sitting longer. Just be consistent.

Is 20 Minutes of Meditation Enough?

Yes—and for many people, this is the sweet spot. It’s long enough to calm the mind and increase self-awareness, but short enough to fit into a busy schedule.

Is It Okay to Meditate for 2 Hours?

I don’t think this is necessary for the modern day person and I don’t recommend this for the beginner. However, if you build up your practice and feel called to sit for longer, go for it. But don’t force it. Meditation is about gentle effort, not forced effort. A lot of people get caught up in the idea that sitting for a certain amount of time, like two hours, is what makes meditation successful. But that’s the wrong focus. What really matters is noticing how you feel before and after you meditate. Additionally, meditation is an act of self-exploration and discovery. Over time, you should be learning more about yourself. If you’re not gaining any self-awareness, understanding or insight, then you’re doing it wrong.

Here I am preparing for meditation classes by sitting in silence and taking a few deep breaths.

Some More Frequently Asked Questions

Are you ready to get into some juicy meditation questions?! This is what people are asking the most when it comes to meditation.

How long should you meditate every day?

If you can do 10–20 minutes daily, you’re in a great place. But remember: consistency beats intensity and it’s better to meditate a few times a week over the course of a year, versus 30 days in a row and then stop. Try to think of meditation as a long-term game and focus more on sustainable and realistic goals that contribute to a larger mindfulness lifestyle you’re creating.

How long does it take for meditation to work for anxiety?

Some of my clients notice changes after the first session. For others, it may take a few consistent weeks of practice. A 2024 randomized clinical trial published in JAMA Network Open found that an 8-week mindfulness-based stress reduction program was as effective as the antidepressant escitalopram (Lexapro) in treating anxiety disorders. This suggests that mindfulness meditation can be a viable alternative to pharmacological treatments for anxiety.

How many hours of meditation to change the brain?

Personally, I noticed a significant shift after my meditation program and we meditated for a total of about 40 hours in one month.

One widely cited study from Harvard neuroscientist Sara Lazar and her team (2011) found that practicing mindfulness meditation for just 27 minutes a day over 8 weeks led to increased gray matter density in areas of the brain associated with memory, emotion regulation and learning—specifically the hippocampus. At the same time, there was a reduction in the amygdala, which is linked to stress and anxiety.

So, we're talking about roughly 30 to 40 hours of meditation to start seeing structural brain changes.

How long should I meditate in the morning?

Anywhere from 5–20 minutes is perfect. Again it all depends on your capacity to sit in stillness and overtime you can do more. Morning meditations set the tone for your entire day so I highly recommend meditating in the morning!

How long should you meditate before bed?

This is another great time to practice! For evening meditations, I recommend 10–20 minutes of a lying down guided meditation that focuses on deep breathing, body scans and gratitude. This can help you release the day and prepare for restful sleep. Just make sure it’s a calming style of meditation with longer gaps of silence versus an analytical one or one with more talking. Gratitude focused meditations before bed are wonderful as well.

Can I meditate lying down?

Yes, as I mentioned before, lying down meditations are great before bed and most people just fall right into a deep, restful sleep. Yoga nidra meditation is a great lying down meditation that I use mid-day sometimes in replacement of a nap. It’s a quick practice that rejuvenates your energy and 15 minutes of yoga nidra is equal to one hour of deep sleep. This comes in super handy around 3:30pm when I feel most tired. After the short practice, I wake up feeling super refreshed. However, if you want to stay alert and awake, I recommend sitting up for your meditation.

Should I listen to music while meditating?

It depends on you. Some people love ambient music or nature sounds, while others prefer silence (I prefer silence and found noises too distracting). Also, different sound frequencies help you connect to different states or feelings.

How long do monks meditate?

Monks often meditate for hours each day, especially in retreat settings. But remember, they’ve trained for years and live a different lifestyle. You don’t need monk-level hours to see big results and as someone living in the “modern world”, this is just not practical or a realistic goal.

Monks in Phnom Pen, Cambodia

Final Thoughts On Meditation

Remember, meditation at its core is the act of paying attention. It’s not about forcing your mind to be silent or achieving some perfect state of peace. If you’re new to meditation, I suggest starting with mindfulness meditation. Here the goal is simple: to become present, without judgment. To notice what’s happening right here, right now.

For me, meditation has always been a practice of connection—tuning in to your inner self and allowing that awareness to guide you through life because it has the power to lead you to the most beautiful places so we need to get good at listening.

So, how often should you meditate? My answer is always the same: be consistent. It doesn’t matter if it’s once a week or every day—just commit to showing up for yourself regularly.

And how long should you meditate? Start small. If five minutes feels doable, great. Once that becomes easy, try ten. Keep exploring until you find the rhythm that feels right for you. Meditation isn’t one-size-fits-all, but with time and patience, you’ll find what works and some day, being in meditation or out of it will feel the same.

Rebecca Michelle | Personal Meditation Coach

If you want to experience the deep peace, mental clarity and happiness you deserve, don’t hesitate to reach out!

I’m here to support you in creating a practice that feels good, grounded and truly works for you and Mindfulness Meditation is the way!

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