'How often should I meditate?' is the most practical question beginners ask — and the most poorly answered. Meditation teachers say 'daily.' Apps say 'daily.' Monks say 'twice daily.' But what does the research actually support?
The Research on Frequency
Daily practice produces the best results. Multiple studies comparing different frequencies show that daily meditators improve more than those practising 3-4 times per week, who improve more than once-weekly practitioners. The dose-response relationship is clear: more frequent practice equals better outcomes.
But consistency beats duration. A study comparing 10 minutes daily vs 20 minutes three times weekly (same total time) found that the daily group showed greater improvements in attention and stress reduction. Frequency matters more than session length.
The Minimum Effective Dose
For stress reduction: 10 minutes, 5 days per week. Research on MBSR (Mindfulness-Based Stress Reduction) shows significant cortisol reduction and anxiety improvement at this level.
For brain changes: 12-15 minutes daily. The Harvard MRI study that found structural brain changes used an average of 27 minutes daily, but subsequent research suggests changes begin at lower thresholds. A study from the University of Waterloo found that just 10 minutes of daily meditation improved focus in people with anxious thoughts.
For emotional regulation: 10-20 minutes daily for 8+ weeks. Research on Mindfulness-Based Cognitive Therapy shows that consistent daily practice over 8 weeks produces lasting changes in emotional reactivity and depression relapse prevention.
For any benefit at all: Even 5 minutes, 3 times per week produces measurable improvements in self-reported wellbeing. This is the absolute minimum that research supports as beneficial.
What the Evidence Recommends
Based on the research consensus:
Ideal: 15-20 minutes, once daily, every day.
Good: 10 minutes, 5-6 days per week.
Minimum: 5-10 minutes, 3-4 days per week.
Still beneficial: Any amount, any frequency, is better than none.
Once or Twice Daily?
Traditional meditation practices (TM, Zen, Vipassana) recommend twice daily — morning and evening. Research on Transcendental Meditation specifically uses a twice-daily protocol and shows strong results.
However, there's no comparative research showing that twice daily is significantly better than once daily for the same total duration. If you have 20 minutes, the evidence doesn't clearly show whether one 20-minute session or two 10-minute sessions is superior. Practically, once daily works for most people's schedules.
When to Meditate
Morning: Best for habit formation. You're alert, willpower is high, and fewer things compete for your time. Research shows morning meditators are more consistent than evening meditators.
Afternoon: Good for stress reset. A mid-day meditation breaks the stress accumulation pattern. Some research suggests afternoon meditation improves performance for the rest of the workday.
Evening: Best for sleep-focused meditation. Body scans, Yoga Nidra, and breathing exercises before bed directly improve sleep onset and quality.
The Honest Answer
The best meditation frequency is the one you'll actually maintain. A plan to meditate 30 minutes daily that you abandon after a week is worse than 5 minutes every other day that you sustain for a year. Research consistently shows that long-term practitioners — regardless of session duration — show the greatest benefits.
Start small. Build slowly. Prioritise consistency over ambition. If you meditate for 5 minutes today and 5 minutes tomorrow, you're doing it right.
Related: Meditation for Beginners and Meditation for Stress.
