Start small, even 5-10 minutes, and gradually extend your meditation duration as your practice naturally deepens; consistency is far more important than length.
How Long Should You Meditate ? | Andrew Huberman
The beautiful truth about meditation duration is that there isn't a one-size-fits-all answer. For beginners, the most important step is simply to begin. We recommend starting with a modest, achievable goal, perhaps 5 to 10 minutes each day. This builds the crucial habit of abhyasa (consistent practice) and helps you cultivate a comfortable relationship with stillness. Far more important than the length of time you spend is the regularity of your practice. A short, consistent daily meditation will yield greater benefits than sporadic, lengthy sessions.
As your practice matures, you may naturally find yourself wanting to sit for longer periods. Patanjali's Yoga Sutras guide us from Dharana (concentration), where the mind is focused on a single point, towards Dhyana (meditation), where the flow of attention becomes uninterrupted. This progression isn't forced; it unfolds as the mind becomes more settled and absorbed. The Bhagavad Gita also speaks to the importance of steady, unwavering practice, emphasizing that the fruits of meditation are realized through persistent effort, not by rigidly adhering to external rules. Remember, meditation is not about "doing" something for a set time, but rather about allowing the mind to settle and cultivating a state of mindful awareness.
Ultimately, the "right" duration is deeply personal and may vary from day to day. Listen to your inner wisdom (viveka). Some days, even 20-30 minutes might feel effortless and deeply enriching, while on others, 15 minutes may be all your mind can comfortably sustain. There is no need to compare your practice with others or to strive for an arbitrary time goal. The purpose of meditation is to cultivate inner peace, clarity, and self-awareness, fostering a deeper connection to your true Self. Embrace the journey with an attitude of Santosha (contentment) and non-attachment to the outcome or duration.