How long to meditate for beginners

Meditation undoubtedly became one of the most popular mind fitness tools in the last decade and every day more and more people are trying meditation out.

If you’re a beginner, you may struggle with certain starting points such as where to begin, end and how long to meditate for beginners.

In the video below, Meditation teacher and Mindfulness coach Leah Santa Cruz has shared a few tips on how long you should meditate if you’re a beginner. 

Hopefully, it will help you get a better overview of how you should start your journey as a newbie in the meditation community.

Also, if you haven’t yet – check out our 21-Day Meditation Challenge, which is a great way to start out your daily meditation and mindfulness practice.

start slow


It’s important to keep in mind that if you were to go to the gym for the first time in a long time and workout really really hard, you’d pretty much feel like crap the next few days. 

It’d be hard to keep that going. 

Think of mediation like going to the gym for your mind

You don’t want to burn out and go hot and heavy too fast because you want this to be lifelong practice, so start off slow.

set a timer


A good rule of thumb is to always do a little less than you think you should. 

This means 3 minutes to start, set a timer, give yourself three minutes to be naturally at ease with yourself and as that starts to feel really easy work your way up to 5 minutes. 

Eventually, you can do 10 minutes, 15 minutes even 20 minutes.

slowly work your way up


Many people who have been practicing meditation for some time do 20 minutes in the morning when they first rise, and another one early afternoon when they start to feel that we’re in the tier of the day. 

Give yourself just a little time at first, set a timer and then slowly work your way up.

consistency and frequency


Remember consistency and the frequency of how often you do meditation is more important than how long you’re doing it for. 

Be consistent, do it several times a week and you’re going to experience all those amazing benefits of meditation yourself. 


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Leave some feedback

Do you meditate? What is your intention? 

Let us know what interests you by dropping a comment below or on the social media. Your feedback means the world to us! 

And if you want to learn more about Meditation, check out our other Meditation 101 posts with Leah on how to meditate at home,  how long to meditate for beginnershow to use meditation to improve sleep,  how to use meditation to improve concentration and more!  




Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type group training and cooking gourmet meals almost every day. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!

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