Practice Questions

How often should you meditate on

Of paramount importance is the regularity of practice, if possible, every day. Be clear about the time you will allocate for practice. Start with short meditations of 10

or 15 minutes. Better short meditations, but every day, than long ones, but rarely. Also decide on the place where you will sit, it should be relatively calm. It takes discipline and perseverance to develop a habit. Therefore, observe the principle – every day at the same time, in the same place. It is helpful to link meditation to a habitual activity, such as sitting down to meditate every time you brush your teeth. This will create a trigger for a new habit of meditating every day.

How to sit?

You can meditate sitting on the floor, on a cushion, on a bench, in a chair, or whatever you like. Forget the stereotypical image of a cross-legged meditator sitting in a lotus position. It is often easier for beginners to use a chair or stool as they are just getting familiar with the practice. Try to sit with a straight back: the neck is relaxed, the chin is slightly tucked up. Place your hands loosely on your knees or hips. Read more about meditation postures here: how to choose a meditation posture

How long should you meditate?

How long you choose to meditate depends on your preferences, life circumstances, and the time available. What matters is not the duration of the practice, but the regularity. When training, it is recommended to start with a 10-minute session. You can always increase the duration to 15 or 20 minutes when you feel the need. If sitting in silence for 10 minutes seems very difficult, then start with three or five minutes of meditation. Gradually increase the time as you get used to it. The ideal meditation, in my opinion, lasts about one hour. This should be pursued slowly, gently and consistently.

How to create the habit of meditating?

Be mindful of your motivation. Write down in a notebook the benefits of meditation that you want to receive and reread them often. The more you know about the benefits of meditation, the more motivated you will be to meditate every day. Keep a practice diary. Every day after meditation, write down all your feelings: what has changed, what has not changed, write everything you want to express. Create a Meditation Trigger: Tie your sessions to a habitual activity. For example, sit down to meditate every time you brush your teeth or take a shower. Set a reminder or alarm on your phone to remind you of your intention to meditate every day.

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