There is no single right length. If you are starting out, pick a session you could repeat on most days, such as five or ten minutes, and keep it the same for a week before you change it. Small studies that compared session lengths have not found that longer sessions always do more.
What studies of session length found
In a 2023 study comparing 10 and 20 minutes of meditation, 372 adults each did one session of meditation or listened to a recorded article. People who meditated reported a larger rise in in-the-moment mindfulness than the listening group, and the researchers found no differences between the 10-minute and 20-minute sessions. The same paper describes an earlier small trial in which four 5-minute sessions over two weeks led to greater increases in mindfulness than four 20-minute sessions.
A study of brief daily meditation in adults new to the practice used a 13-minute guided session every day. Compared with a group that listened to a podcast, the meditation group showed changes in mood and attention measures after eight weeks, though not after four.
These studies are small and each used a specific group of people. They give a reason to keep sessions short and regular while you build the habit. No length of session is known to bring a particular result.
How to choose your length
- Pick a length you could repeat tomorrow. Five or ten minutes fits into most days.
- Choose a regular moment for it. The NHS guide to mindfulness suggests picking a regular time, such as the trip to work or a walk at lunchtime.
- Keep the same length for a week. At the end of the week, ask whether it felt too short, about right, or too long.
- If it felt too short, add a few minutes. Stay at the new length for another week before changing it again.
- Use a shorter session on a busy day, then go back to your usual length when you can.
When a session is too long
If you spend most of a session waiting for it to end, or you start skipping days because it feels like a chore, try a shorter one. A wandering mind is common at any length and is not a reason on its own to cut back. Notice where your attention went and return to the guide's voice or another point of focus.
Meditation is usually considered to have few risks, although few studies have looked closely at harmful effects. Stop or shorten a session if it feels uncomfortable, and do not use meditation in place of care from a health professional.
Try a short session
To start with five or ten minutes, explore guided meditation on the web or get Moodscape for iPhone. Sign in to use the web app. Some sessions are free and others require Premium.
For ideas on fitting practice into a day, read our guide to short guided meditations, or follow the seven-day beginner routine for a different focus each day.