Meditation can seem daunting for novices and experienced practitioners alike. After all, how long should you meditate? How do you know if and when it's working? What do you focus on, exactly? Rest assured, we're here to help.
Whether you're a beginner or a seasoned meditator, our library of expert-led guided meditations will make it easy for you to establish a regular meditation routine. Choose from a variety of themes and lengths that fit your needs.
Using brain imaging techniques, studies have found that regular meditation leads to changes in brain structure associated with increased volume in the brain's hippocampus, a structure associated with emotional regulation and memory. It was also connected to decreased volume in the amygdala, a structure that plays a part in anxiety, fear, and stress.
The ideal length of time to meditate per session varies among individuals and practices. Generally, however, experts recommend meditating for between five and 45 minutes per day. If you're a beginner, start with short sessions of a few minutes, and add time as you develop your meditating skills.
There are many different types of meditation that each help you train your brain in different ways. Some of the more common ones include mindfulness meditation, spiritual meditation, walking meditation, movement meditation, focused meditation, transcendental meditation, guided meditation, Vipassana meditation, and visualization meditation.
Any form of meditation, in its own way, can help you find calm and focus. Experiment with different types to see which one resonates with you.
There is no one right way to meditate, but for starters:
1). Set aside some time to meditate—whether it's first thing in the morning, during your lunch break, or before bedtime.
2). Get into a comfortable position where you can be without distractions for a few minutes. You don't need to sit cross-legged; the key is to find a position that's comfortable for you.
3). Close your eyes and focus on your breath. Breathe comfortably, and notice how you feel as you inhale and exhale. If your mind wanders, gently guide it back to your breath.
4-7-8 breathing is a technique for deep relaxation conceived by Harvard-trained medical doctor and founder of the Arizona Center for Integrative Medicine Dr. Andrew Weil.
Many people use this counting technique to manage stress and anxiety through controlled breathing. Specifically, it involves inhaling for the count of four, holding your breath for the count of seven, and exhaling for the count of eight.
Mindfulness is the practice of becoming more fully aware of the present moment—non-judgmentally and completely—rather than dwelling in the past or projecting into the future. Mindfulness can be achieved through meditation, but one can also practice mindfulness through daily living.
A mantra is the continuous repetition of a particular word or phrase. Adding mantras to your meditation practice may help to improve your mental health.
Affirmations are directive statements meant to overcome or challenge a particular set of internal or external beliefs.
An intention is a goal that sets up a positive mental framework to guide people to live consciously, mindfully, and congruently with values. Intentions are often set at the beginning of meditations to guide the practice.
Hölzel BK, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res. 2011;191(1):36-43. doi:10.1016/j.pscychresns.2010.08.006