Meditation Practice FAQs
“How long should I meditate?” is a frequently asked meditation question, and one that is still being studied scientifically. It’s a little like asking, “How long should I run for?” There isn’t one set answer for everyone at every point in time. But there can be a guiding set of principles. We can think of these as the FAQs of a meditation practice: Frequency, Attainability, Quality.
Frequency: The more times our brain performs an action, the easier it becomes to perform that action. It’s why Serena Williams hits hundreds of backhands before a match, and Lindsay Vonn would visualize her ski runs before leaving the gate. The same holds true for meditation and mindfulness. The more often we pause to tune in to our present moment experience, or extend compassionate wishes to ourselves and others, the more facile these behaviors become for us. So a plan that points us toward many sessions - long and short - each week will support our well-being more than a plan that relies on one long session.
Attainability: A practice plan is only relevant if it’s attainable. Sitting twice a day for 20 minutes may be attainable for us at this point in our lives… or it may not. Ironically, setting a more modest plan may lead us to practice more than if we set an aggressive plan. If we tell ourselves we must sit for 20 minutes, but only have 5 or 10 minutes, we might skip meditation all together. Not only would we miss out on the benefits that those 5 of 10 minutes would have brought, we might end up tormenting ourselves with the self-flagellation that comes from having missed our practice! As we create our practice plan, we can set stretch goals for ourselves and also allow for flexibility.
Quality: Honesty with ourselves plays a crucial role in ensuring the quality of our practice. And it’s an honesty that is separated from self-judgement. When we reflect on our practice, we can ask ourselves, “Are we bringing our full attention to the practice?” If our practice has dwindled, “Can we prioritize our time differently so that we can find time for deeper, more regular practice?” If self-judgement shows up in those moments of honest reflection we can tune in to the breath, sensing in to how each cycle of breath is a new beginning, and reminding ourselves that every moment is a new moment, and a chance to start afresh.
Speaking of starting afresh, we will be holding our noon Zoom meditation (also accessible by phone) on January 1st. Please join us if you'd like to start your practice in the new year in community. See below for the link.
We look forward to practicing with you at any and all of our ten weekly live meditation sessions, and supporting your practice with the guided meditations that are available 24/7 on the website. If there is any other way that we can support you in your practice, please don’t hesitate to reach out.
May all beings feel empowered to care for themselves and feel supported by a community of care,
Your CMP family
