Starting a meditation practice: how long, how often, and the timer
Meditation is simple to describe and hard to keep up. Most of the work is setting a small, regular time and returning, kindly, when your attention drifts.
How to do it
- Pick a time you already have, such as after a morning drink, and begin with five minutes. Sit upright but relaxed, on a chair or cushion, and let your eyes close or rest on a point in front of you.
- Follow the sensation of breathing at the nose, chest or belly. When you notice your mind has wandered, which it will, gently come back. That moment of noticing is the practice, not a failure of it.
- Use the timer with a single bell at the start and end, or add an interval bell every few minutes as a soft reminder to return. Build up to ten or twenty minutes when five feels easy.
What the research says
A systematic review and meta-analysis of 47 trials found moderate evidence that mindfulness meditation programmes improve anxiety, depression and pain, and low evidence for stress and quality of life. It found no evidence that meditation was better than active treatments such as medication or exercise (Goyal et al., 2014).
The NHS describes mindfulness as paying attention to the present moment, and says it can help with stress and low mood. It also notes it is not for everyone, and that some people find it uncomfortable at first.
Take care. Some people find that sitting quietly brings up difficult thoughts or feelings. You can stop at any time, open your eyes, or switch to a breathing pacer. If you are struggling, speak to your GP or a mental health professional.
Sources
- Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 2014;174(3):357-368. doi.org/10.1001/jamainternmed.2013.13018
- NHS. Mindfulness. www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/