The Ideal Duration of Meditation for Significant Benefits

The simple goal of meditation is to quiet the chattering mind. The whole process of meditation can be described as such: to calm the majority of the problems in our life, which lie in over-thinking and our own faculty of imagination. Through this process, we achieve calmness and tranquility. When the mind reaches a state of emptiness, enlightenment dawns within us.

Common Misconceptions and True Meditation

One of the biggest mistakes we make when thinking about meditation is the idea that it should follow a set of specific techniques to help us reach a quiet state. However, the phenomenon of meditation is an ongoing process throughout an individual's day. The goal is to remain quiet throughout the day, allowing thoughts to come and go naturally. This is a form of active meditation—where one practices non-judgmental awareness, like exercising in the morning but then eating junk food throughout the day, and complaining about ill health.

Daily Meditation: Enhancing Concentration and Embracing Tranquility

Daily meditation is highly beneficial for enhancing concentration, elevating spiritual awareness, promoting a calmer mind, logical thinking, and emotional stability. Techniques such as mantra chanting (mantra jaap), breath-focused meditation, or guided visualization have been found to be particularly effective. Those with a spiritual guide or initiation (deeksha) may experience noticeable transformations almost immediately.

Dealing with Restlessness During Meditation

Feeling restless during meditation can be a common experience, especially for those new to the practice or those with many thoughts running through their minds. Here are some practical, gentle ways to work with restlessness:

Acknowledge the Restlessness: Notice it without judgment. Recognize that feeling restless is a normal part of the process.

Focus on Your Breath: Grounding yourself in your breath can help. Take a few deep, slow breaths, really noticing the sensation of air filling your lungs and releasing. This shift in focus can help calm both your mind and body.

Adjust Your Posture: Sometimes physical discomfort can fuel mental restlessness. Check in with your posture—make sure your back is straight but relaxed, your shoulders are soft, and your body feels supported. Small adjustments can make a big difference in comfort and steadiness.

Try a Body Scan: If your mind is racing, try a slow body scan, bringing awareness to each part of your body starting at your head and moving down to your toes. Release any tension you find as you go. This practice can ground you and help release that excess energy.

Visualize Calm: If staying present feels tough, guide your mind toward a calming image, like a peaceful landscape or a soft warm light. This gentle visualization gives your mind something to focus on while easing the restlessness.

Be Kind to Yourself: Remind yourself that restlessness is normal and often a sign that both your mind and body are adjusting to meditation. Instead of feeling frustration, try to approach these moments with kindness. Each experience, even the restless ones, is part of the journey.

End Your Session Mindfully: If the restlessness doesn't ease, it's okay to end your session early—but do it mindfully. Take a moment to reflect on what you learned. Meditation isn't about being perfectly still; it's about meeting each moment as it shows up.

With time and patience, these moments of restlessness usually become less intense and less frequent. Keep showing up for yourself, and remember that even a restless session is helping you build resilience and self-awareness. Each time you sit, you're making progress.