How often and for how long do we need to meditate to get the benefits?

Meditate daily or as consistently as you can: about 13 minutes a day has been linked to benefits, while five minutes a day can also be worthwhile. In one study, 13 minutes daily for eight weeks improved mood, sleep, attention, memory, and other cognitive measures. 1 2 Research discussed on the show also reported measurable brain changes after five minutes a day for a month. 3

• Consistency matters more than a fixed duration: Choose a schedule you can sustain. Daily practice is a useful target, but consistency does not necessarily mean meditating every single day. 4
• Varying session lengths can still fit a consistent practice: Sessions might be three minutes one day and ten the next; the duration need not be identical each time. 5