How Often Should You Meditate – Create A Steady Routine

I assume you all know the benefits of meditation by now. If not, I advise you to first read one of my previous posts.

So what’s it all about? How often should you meditate? Should it be a daily part of your life? Or can you also do it by intuition when you feel the need of it?

Are there any recommendations to take into account? I will give you the answers to these questions hereafter.



Daily Or Ad Hoc

buddha-candlesDaily meditation helps you to encourage yourself to meditate more easily, so when you start meditation you will experience good concentration faster and easier and you will create a daily rest and moment of reflection in your life.
When you meditate regularly, you also give yourself the opportunity to go through a personal learning process. After all, daily meditation means that you start meditating on the days that you feel less comfortable or in the period that not much seems to happen during meditation.

You can also meditate on an ad hoc basis.
It is wonderful when you can relax now and then with a meditation or when you feel like meditating for half an hour just for fun, like with hobbies. When you meditate ad hoc, the emphasis is more on short-term effects and thus on the relaxing element of meditation.




How Many Times A Day

meditation-womanYes, of course you can meditate once a day!
I recommend you meditating twice a day, because it is better to quickly feel the positive effects of the meditation you are doing. You will of course also make progress by meditating only once a day for 20 minutes, as long as you keep doing it every day. After a while you can try to free up more time to meditate.

By meditating twice a day, morning and evening, you will be able to change your experience of positively. You will begin the morning with a more peaceful mind, and in the evening you will be able to let your mind rest completely and let go of all the stress you have accumulated throughout the day.
The evening meditation will allow you to sleep better, sleep deeper, wake up in the morning and be rested, that way you will be ready to resume meditation in the morning.

The cycle of meditation will constantly cleanse the mind and body of stress and negativity, it will make you much more refreshed, peaceful and healthy. Much more than you have ever been before!





What Science Says About It

According to scientists, the brain of someone who meditates often looks completely different from that of someone who never meditates. When you meditate you consume 10 to 20% less oxygen. Your body goes into a parasympathetic state of relaxation and digestion. Some of us even start to drool a little (really!) while meditating.

It’s better to meditate for ten minutes every day than an hour once a week. That’s how you develop a habit. So pick a specific moment of the day, like the morning before showering. What also helps is practicing at a fixed place in the house, preferably somewhere where there are few distractors. When meditation has become part of your daily routine, you can extend the sessions to twenty minutes or half an hour, for example.


The strange thing is that when we’re very busy, we don’t take time to meditate. We find it hard to get it into our daily, hectic pattern. But especially when you’re busy, meditation is important. Chances are that after meditating you work a lot more efficiently and that your stress decreases.

By applying a soothing ritual more often in your life, you will create more endorphins that will benefit our lives. This creates muscle relaxation and more positive brain waves (= alpha waves).
If you retreat into silence for a quarter of an hour/20 minutes every day, this has a positive effect on your nervous system, you are more resistant to stress and setbacks.




My Own Preferences

Meditations often can be done to make transitions from one state of being to another. I prefer to meditate for about fifteen to twenty minutes at the start of my day, right after I wake up in the morning. I discovered this is the best time for me to make the transition from resting to moving. It also gives me the peace and inner balance to start my day with new, full energy.

I try to be consistent and do this every day of the week (also in weekends and during holidays). This is not so easy and the honesty commands me to tell you that I don’t always succeed in this.

If you worry a lot, it’s advisable to meditate before you go to sleep. And if you’re restless in the evening, it’s smart to meditate right after you get home from work. For me Yin Yoga after work is my way of making the transition from the fast paced energy and adrenaline rush from work to a more quiet, balanced energy and harmony into the safe comfort of my own home. In bed I often listen to a Yoga Nidra guided meditation which helps me to ease into my sleep.






Now It’s Your Turn

It’s basically up to you how often you meditate. Try to meditate for fifteen minutes every day. Close yourself off to your surroundings and concentrate on your breathing, that has a calming effect.

That effect can become even stronger if you consciously learn to breathe from your abdomen. This is the most relaxed, natural breathing technique. You can also use it in stressful situations to calm down quickly. If you regularly take such a rest/meditation moment, it gives a boost of good energy.

Yes, you’ll benefit if you do it longer or more often, but if you can only meditate once a week just before you serve dinner, because that’s the only time your kids are quiet because they’re indoctrinated by the iPad, that’s fine too! 😉

With love ❤,




  1. Rick

    To be honest I have never understood meditating. When I am tired or losing energy I take a cat nap for about 15 minutes. Is this the same as meditating? Why I ask is because sometimes I may lay down to cat nap but I am aware of my surroundings yet when I get up I am feeling great even though I may not have fallen to sleep. I tried to just sit up and meditate but my mind keeps going all over the place thinking about different things. Any suggestions would be helpful.

    1. Hi Rick, Thanks for your comment.
      Well actually, a power nap is not real sleep. You could compare it to some kind of meditation. You relax your body and let your thoughts come as they come, but you let go of them and don’t go any deeper into your head. After some time you become in another consciousness between waking and sleeping. So you’re in fact doing a horizontal meditation 😉

  2. I need to meditate more often. I´m a worrier so it´s good to know that it´s best for me to meditate in the evenings. Is it ok to lay down and meditate or is it best in a sitting position? Meditation in the mornings sounds very logical and sensible but I´m not sure I´d give it the priority it requires when I first wake up. Although I should, of course. Thank you for your post. I´m going to consciously try to make more of an effort in this.

    1. Hi Susan, glad to hear you got inspired by my post 🙂
      It really is ok to lay down and meditate. A lot of people find it hard to sit up for about 15 minutes.
      A horizontal meditation often puts less strain on the back and shoulders. Enjoy it!

  3. Hello,
    Well done on such an informative and insightful article. It’s great that you include what the science says about meditation. I personally meditate at night by listening to guided meditation when I can’t sleep, I do want to get into a better routine though, so it’s good to hear that short sessions are better than long ones.

    Keep up the good work!


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