Ranges
Explore how long to meditate.
The time ranges outlined here are intended as a general guide. Many factors influence how long it takes to reach a particular meditation stage, and these factors are unique to you. Some are internal, like your innate capacity to concentrate or your attitude towards meditation. Others are external, like how rested you feel or how stressful your environment is. For beginners, especially in the first year, we recommend starting with 2 to 20 minutes daily, the lower limit of the first time range, and gradually increasing the duration until you comfortably reach 40 minutes. Be patient and kind to yourself throughout this process. Meditation is a practice, and with time and dedication, you will find what works best for you.
1. Subsiding of forgetting
2 min to 40 min
2. Subsiding of distraction
40 min to 1h
3. Effortless stability of attention and clarity of mindfulness
1h to 2h
4. Arising of tranquility and equanimity
5. Arising and maturation of absorption
2h to 4h+
2 – 40 MINUTES
1. Subsiding of forgetting
The 2 to 40 minute range allows you to practice the important skill of mindfulness. This involves noticing when your mind has wandered and then gently bringing your attention back to the sensations of your breath. Mindfulness is about being aware of what you are paying attention to, without judgment. As you develop this awareness, you can choose whether or not to give your attention to a particular thought or feeling. This practice allows you to become more aware of what’s happening in your mind, including where your attention goes and what it’s currently focused on. Attending to the breath is simply a tool among others to help you increase introspection and create space for letting go of thoughts you’ve decided to release.
40 MINUTES – 1 HOUR
2. Subsiding of distraction
Over a period of months, and in some cases a few years of dedicated practice, the 40 minutes to 1 hour range allows the mind to accumulate sufficient momentum to settle the verbal aspects of the psyche that generate the objects co-existing with the breath sensations. This enables the attention to fully engage with the breath without oscillation towards these unrelated objects. By meditating consistently in this range, the mind can progress from Stage 2 towards the beginning of Stage 3.
1 HOUR – 2 HOURS
3. Effortless stability of attention and clarity of mindfulness
The 1 to 2 hour range allows the mind to effortlessly maintain attentional stability and awareness of mental states. This leads to a gradual diminishing of the subjective experience of the initial effort required to achieve a unified state. The mind enters a state of release, seamlessly continuing the unification process. For most, meditating in this range facilitates the mind’s transition from Stage 3 towards the beginning of Stage 4. However, it’s important to note that both this extended range and the following one are best suited for dedicated meditation retreat settings, if that feels like the right path for you at this time. The previously described durations provide a foundation for cultivating a daily practice over time.
2 HOURS – 4 HOURS+
4. Arising and persistence of tranquility
&
5. Arising and maturation of absorption
This 2 to 4 hour+ range fosters the deepest level of unification within the mind, generating momentum that daily occurrences can not disrupt. The practice becomes remarkably stable and resilient against external circumstances. Due to the profound joy and equanimity cultivated, subjective experience outside of meditation is nearly free from the unwholesome inetntions of greed and hatred. Emotions remain predominantly positive, and the mind exhibits exceptional responsiveness to conscious intentions, functioning with exceptional clarity, power, and efficiency.