When you first begin meditating, it’s natural to focus on the length of your sit. You might think, “I’m going to meditate for an hour,” but the key to growing your meditation practice lies in building a steady, regular practice. Instead of concerning yourself with how long you are sitting, focus on cultivating stability. Over time, this stability in practice will create an inner groundedness, something you can rely on no matter what challenges arise in your life.
Start Small and Gradually Build
If you’re new to meditation, start small. Sit quietly for 8 minutes, three times a week. This will give you the chance to ease into meditation without feeling overwhelmed. Every two weeks, increase your sitting time by 2 minutes. Once you reach 20 minutes, three times a week, maintain that for six months.
This slow and steady build-up will help you experience what you are beyond the body and mind, as it allows you to explore the quintessential yogic question of “Who am I?”
How to Progress to Longer Sitting Sessions
After six months, if your practice feels stable, begin adding 2 minutes to your sessions, building gradually every two weeks, until you reach 30 minutes. Once again, hold steady for 4 to 6 months before continuing to build your practice. Continue this process of gradual increases and stabilizations. When you reach 45 minutes per session, take another 4 to 6 months to allow your practice to become firm.
If 45 minutes feels comfortable after six months, begin adding time again until you reach 1 hour. Once you’re meditating for an hour at a time, it’s important to keep that routine for 2 to 4 years. By doing this, you’ll develop a strong foundation that will keep you grounded as you grow in yogic awareness and understanding.
Also Read: How Often Should You Practice Yoga?
Build Stability in Your Practice
Meditation isn’t about how many minutes you can sit; it’s about the intention behind the practice and the steadiness you develop. Over time, by sitting regularly and observing your breath and thoughts, you will experience what lies beyond name and form. From this yogic state profound truths about your true nature, what we call,“Brahman”are revealed.
By sitting regularly, focusing on your breath, and observing your thoughts, you come into direct contact with what you truly are, beyond the mind and body. This realization isn’t a small thing, it’s profound.
Create an Unshakeable Practice
The process of building a meditation practice is slow and steady, but it’s well worth the effort. After reaching 1 hour of sitting three times a week, I want you to gradually add a fourth day to your schedule. Again, don’t rush, try and focus on the consistency of your practice rather than the number of minutes.
In time, you’ll find that you’ve built an unshakeable meditation practice that’ll support you through all of life’s experiences. Whether you’re having a “good” day or a “bad” one, your practice will be your steady companion, offering you insight, peace, and clarity.
Whether you’re having a “good” day or a “bad” one, your practice will be your steady companion, offering you insight, peace, and clarity.
It’s important to remember that yoga and spiritual meditation is about more than just sitting for a set amount of time. First, you need to stabilize your intention, dedication, and the love that you bring to your practice. Be clear about these. When you approach meditation with these qualities, and you practice yoga and spiritual meditation regularly, it will transform into something much more than a daily routine, it’ll bring you infinite yoga and spiritual meditation benefits. Your yoga and spiritual meditation practice will become a reliable source of strength, faith, and spiritual understanding that will stay with you throughout your whole life. Not too shabby…
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FAQs
1. How long should you meditate to see results?
Consistency matters more than time. Meditate for 10-20 minutes daily, and you’ll start seeing results within a few weeks. You’ll be calmer, filled with hopefulness and deeper kindness.
2. Is 20 minutes of meditation enough?
Yes, 20 minutes of meditation, especially done consistently, is great to experience calm, focus, and healing benefits.
3. How to reach new limits while meditating?
Increase your meditation time gradually, stabilize at each new limit, and above all maintain consistent practice to deepen your understanding.
4. How to meditate spiritually?
Focus on your breath and observe your thoughts. Over time, explore deeper questions like the main yogic question, “Who am I?” This question will act as a connecting point between you and your higher self.
5. How to get strand meditations?
Start small—8 minutes, 3 times a week. Gradually increase time, focusing on steady practice rather than long sessions right away.
6. How long should I meditate daily?
Begin with 8 minutes, then build gradually. Aim for 20 minutes overtime. Then in time, (see above) bump the time up to 45 level off there and again after some time bump it up to 1 hour.
