Are you one of those meditators who often feels like you “should” be doing more practice? This is one of the most common concerns shared with me – by thousands over the years. So how much meditation is enough? Do you have realistic expectations, or are you already doing enough?
In this post, we share exciting new research that investigates the “dose” required to feel meditation’s benefits, but first
Thought for the day
It is inappropriate to hold a view
That is logically inconsistent.
This is taboo.
But even more taboo than holding a view
That is logically inconsistent
Is holding a view that goes against direct experience
HH The Dalai Lama
Good research can actually inform our meditation practice. That is its purpose. Yet remarkably, much of the meditation research from earlier days is very short on details of what practices people did, and how much. So it is good to know the Contemplative Studies Centres at Melbourne University led by Nicholas van Dam, is keenly investigating this issue.
And happily, there is quite a strong correlation between the research and what we discovered from the lived experience of many long-term, committed meditators.
I do not normally post big chunks of research but there is always an exception! The abstract from this paper is worth reading in its entirety, so it follows on....
But first, it is worth noting that over the decades in our groups we have had many hundreds, if not thousands who had a strong commitment to meditating as much as needed.
These people meditated regularly, often after an intense beginning - as in meditating 3 times daily for 40 - 60 minutes; and then tapered off to what seem to sustain them.
What happens when one does do a lot of meditation is you become sensitive to, and more aware of many things, including how much is enough.
So they sensed when more was needed, or when less was enough. And in doing so, they arrived at what personally felt adequate.
This is where our recommendations re time for practice have come from – putting together all this feedback.
Most meditators who were basically well found 20 mins once or twice daily felt enough. By contrast, those with significant illness who were focussed on therapeutic outcomes, felt three longer sessions were necessary - 40 probably ideally 60 mins each session.
This matched my own personal experience as I recovered from cancer back in the 70s.
Interestingly, Nicholas tells me most meditation teachers to whom they have spoken say they recommend a minimum or 15-20 min.
Nicholas suspects the necessary time to achieve benefits may be closer to this amount, but other studies they have completed and which are in early stages of analysis should provide further information on that front!
Perhaps it really is 30+ minutes.
Maybe more???
Nicholas also commented it is worth noting that the data from this first paper contains quite a bit of “noise” as they looked at meditators using many different practices. To follow up on this, the Centre is near to publishing a big randomised controlled trial comparing 10, 20, and 30 min doses to a minimal contact control. This next trial has focussed upon people using insight meditation as taught by Patrick Kearney, so there will be more uniformity to help with the evaluation. Results will be available very soon as they are assessing the data now!
And finally, if you are keen, you can follow the link and read the full paper...
Enjoy – and happy practicing :)
Dose–response effects of reported meditation practice on mental-health and wellbeing:
A prospective longitudinal study
Bowles, N. I., & Van Dam, N. T. (2025). Dose–response effects of reported meditation practice on mental-health and wellbeing: A prospective longitudinal study. Applied Psychology: Health and Well-Being, 17(4), e70063. https://doi.org/10.1111/aphw.70063
ABSTRACT
The popularity of meditation has surged in recent years, driven by the accessibility of digital platforms. In this context, shorter sessions have become common, often accompanied by claims of substantial benefits. The vast differences in practice intensity—from traditional monastic training and residential retreats to multi-week Mindfulness-Based Programs and infrequent digital home practice—raise the question of how much practice is necessary to see meaningful benefits. Our previous analysis of lifetime practice history suggested that 160 hours were required for clinically meaningful improvements in psychological distress and life satisfaction, with more needed for stable changes in affect. However, those findings could not address the effects of newly undertaken practice, the best ways to accumulate experience, or how these effects vary by practice history. This study fills these gaps by examining dose–response relationships in a diverse sample of meditators engaging in self-directed practice in ecologically valid settings, while testing the moderating effects of practice history, personality traits, and meditation goals. One thousand fifty-three participants provided data across nine surveys over a two-month period of prospectively monitored, self-directed meditation practice, followed by a 2- to 4-year follow-up. Using a longitudinal design, we examined associations between meditation practice dose and outcomes including positive and negative affect, psychological distress, and life satisfaction. Meditation practice dose was significantly associated with improvements in well-being, affect, and distress, with practice frequency being a stronger predictor of beneficial outcomes than session duration. During the 2-month prospective period, after controlling for prior lifetime practice, 35 to 65 minutes daily practice was required for meaningful improvements in well-being, and 50 to 80 minutes daily was needed for meaningful improvements in mental health outcomes. Dose–response effects were moderated by lifetime practice experience across all outcomes, while negative emotionality moderated the relationship for mental health-related outcomes. Additionally, valuing mental health as a practice goal moderated dose–response effects for mental health outcomes, and cumulative practice from baseline to follow-up predicted increased valuation of spiritual growth as a practice goal. Our findings indicate that practitioners with varied practice histories, personality traits, and practice goals/motivations benefit from meditation on outcomes measuring mental health and well-being, with such benefits maintained over a 2–4 year follow-up period.
COMING EVENTS
You can register for any of the residential programs through our website
OUR NEXT MEDITATION RETREAT
DEEP NATURAL PEACE Long weekend mini retreat 14 - 16 November 2025
Towards the end of the year, an ideal opportunity for some time out, some gentle introspection and reflection, letting go of the busyness and finishing the year on a meditative high.
With Ruth and Ian Gawler
For your part? Simply make the time and come along…Relax. Immerse yourself in the natural beauty of the Yarra Valley with its big trees, fresh air, beautiful grounds, the Little Yarra River, and sublime meditation sanctuary.
You can simply let go, and let be…
TIMES: Friday 14th November starting at 11am to 3.30pm Sunday 16th November 2025
VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia
DETAILS and BOOKINGS: Visit our website: Click Here
You can register for any of the residential programs through our website
Meditation Teacher Training – Module 3: Imagery
11am Saturday 1st to 3.30pm Wednesday 5th November, 2025 (inc Melbourne Cup holiday on the 4th for Victorians)
So many people in so many domains recommend the benefits of guided imagery. This training will position you to be able to offer your community something of great value – a reliable way to help your participants to better understand how their thinking minds and emotions work, and how they can mange them so much better – for their own good and the good of others. This training is also manual based and will enable you to deliver a much-needed program.
Of great personal value, this training is suitable for those new to teaching meditation, and for those wanting to go further. Highly experiential, it will provide a review of the first module that will have given more attention to the basics of how to develop, manage and deliver a meditation program or course. Here we will give some attention to theory, research, delivery, session structures, promotion, finances, the special challenges of online courses, but the emphasis will be on experiencing the key practices of imagery, and working on how to best present a course focusing upon guided imagery.
As a feature, ongoing mentorship and peer support is available through a specific group led by Ian, Ruth and Melissa for people who have completed one or more of our trainings.
Additional information is available via this link
How to apply for THIS Meditation Teacher Training:
1. The first step is to visit our website, download the Meditation Teacher Training application form and return it to our Retreat Manager, Mel Crow.
2. Mel will then arrange a short phone conversation to clarify what the training offerS, discuss your needs, answer any questions and ensure the program is suitable for you.
3. Once accepted for the training, you pay a deposit or full fee to reserve your place.
4. Full payment is due 3 weeks prior to the commencement of your training.
You can register for any of the residential programs through our website
