Meditation is a practice that trains your mind to focus and redirect your thoughts. People who meditate regularly often experience benefits like reduced stress, improved focus, and a greater sense of emotional well-being.
You don’t have to meditate for hours each day to reap the rewards. A 20-minute meditation session can be surprisingly effective, and it’s a manageable time commitment for most people.
This guide provides a step-by-step approach to performing a 20 minute meditation, making it easy to integrate this powerful practice into your daily life.
Getting ready for your 20-minute meditation
Want to get the most out of your 20-minute meditation session? Here’s how to create an environment that will help you relax and focus.
Find a quiet space
Pick a place where you won’t be disturbed. The less noise and fewer interruptions, the better. If you need to, use earplugs or noise-canceling headphones.
Make sure the space is comfortable. Adjust the temperature and use soft lighting or natural light.
Set the mood
Dim the lights for a relaxing vibe. Candles or a salt lamp can create soft lighting.
If you like, play calming music or nature sounds, but choose music without lyrics. Some people also find brainwave music helpful for relaxation. Rain or ocean sounds can help you relax.
Get comfortable
Find a position that’s both relaxed and alert. Sitting in a chair with your feet flat on the floor works well. You can also sit cross-legged on a cushion if that’s comfortable for you.
Keep your spine straight but relaxed. Try not to slouch, since that can make it harder to breathe. Tuck your chin slightly to align your neck.
Step-by-Step Guide to a 20-Minute Meditation
Here’s a simple guide to help you get the most out of your 20-minute meditation practice.
Settling In (Minute 1-3)
- Gently close your eyes. If that feels uncomfortable, soften your gaze even if your eyes are open.
- Take a few deep breaths to get centered. Breathe in deeply through your nose, filling your lungs completely. Practicing Bhastrika Pranayama or other breathing exercises can be helpful here. Then, breathe out slowly through your mouth, releasing any tension you’re holding.
- Acknowledge any thoughts or feelings that come up, and try not to judge yourself for having them. Practicing 5 finger breathing can also help with this. Look at them as if they were clouds passing by in the sky. Don’t try to suppress them; just let them float on by.
Focusing on the Breath (Minute 3-15)
- Now, bring your attention to your breath. Notice the sensation of the air as it enters and leaves your body. Focus on how your chest or abdomen rises and falls.
- When your mind wanders off, gently bring your attention back to your breath. It’s natural for your mind to wander, so don’t get discouraged. Just use your breath as an anchor to keep you in the present moment.
- If you have trouble focusing on your breath, try counting your breaths. Count each inhale and exhale, up to ten, and then start again. This can help quiet your mind and improve your focus.
Body Scan (Minute 15-18)
- Now, shift your awareness to your body. Start at your toes and gradually move your attention up to the top of your head.
- Notice any sensations, like tension, warmth, or tingling. Acknowledge these sensations, but don’t judge yourself for feeling them. Gently release any tension you discover.
Expanding Awareness (Minute 18-20)
- Expand your awareness to include your surroundings. Notice any sounds, smells, or other sensations in the room.
- Keep a sense of openness and acceptance as you do this. Allow yourself to be present, right here, right now.
Common Challenges and Solutions
Meditation isn’t always easy. Here are some common challenges you might face, and how to deal with them.
Wandering Mind
It’s normal for your mind to wander when you’re meditating. It doesn’t mean you’re failing! It just means your brain is active.
When you notice your mind wandering, gently bring your attention back to your breath or whatever you’ve chosen to focus on. You can even use a mental cue, like saying “returning” to yourself, to help you refocus.
There are lots of different ways to meditate, so if one isn’t working for you, try another. Experiment with breath-focused meditation, body scans, or guided meditations until you find something that clicks.
Physical Discomfort
If you’re feeling uncomfortable, adjust your posture. Use cushions or props to support your body and find a position that feels more natural.
Try stretching gently before you start meditating. This can help release tension and get your blood flowing.
If you’re still uncomfortable, try a walking meditation. Focus on the feeling of your feet touching the ground as you walk.
Sleepiness
If you’re feeling sleepy, try meditating earlier in the day. Avoid meditating right after you’ve eaten or when you’re already tired.
Try opening your eyes slightly or focusing on a point in the room. This can help you stay alert.
Make sure the room is well-ventilated. Fresh air can help fight off drowsiness.
Frequently Asked Questions
What happens if you meditate for 20 minutes every day?
Meditating for 20 minutes daily can lead to a cascade of positive changes. Regular practice is often linked to reduced stress and anxiety, improved focus and concentration, and a greater sense of emotional well-being. Consistent meditation may also help lower blood pressure, promote better sleep, and even increase gray matter in brain regions associated with learning and memory. It’s like giving your mind a daily workout, strengthening its resilience and adaptability.
Is 20 minutes of meditation equal to 4 hours of sleep?
While meditation offers numerous benefits, it’s not a direct substitute for sleep. Some studies suggest that meditation can provide some of the cognitive benefits of sleep, such as improved alertness and cognitive performance. However, meditation can’t replace the restorative physical processes that occur during sleep. Think of it as a complementary practice: meditation can enhance wakefulness and cognitive function, but adequate sleep remains essential for overall health and well-being. Prioritizing both meditation and sufficient sleep is the ideal approach.
How long do you need to meditate to see results?
The time it takes to experience the benefits of meditation varies from person to person. Some people notice positive changes within a few weeks of consistent practice, while others may require a longer commitment. Starting with even a few minutes of meditation daily and gradually increasing the duration can be effective. Consistency is key. Focus on making meditation a regular habit, and you’re more likely to experience its long-term benefits, regardless of how quickly you see initial results. It’s a journey, not a race!
To conclude
There’s a lot to love about meditation. Even a short, 20-minute practice can help you reduce stress, focus better, improve your emotional health, and get to know yourself a little better.
If you’re ready to get started, try to work meditation into your daily routine. Consistency is the name of the game if you want to experience all the benefits meditation has to offer.
Start with a few times a week, then gradually increase how often you meditate. Remember, even a few minutes is better than no minutes at all.
Meditation is a journey, not a destination. There will be days you feel like you’re nailing it, and days when you can’t seem to quiet your mind. That’s OK. Be patient with yourself, and enjoy the process of learning and growing.