Results may or may not manifest, or, work positively, the first couple times practicing. For mindfulness, optimal effects manifest from daily practice for eight weeks, not long. This is about how long antidepressants are said to work in. Yet the pill, in the case of meditation, is inside. Once you cultivate a daily practice, it will be there, for you, whenever it is desired.

And Yet

  • Three sessions, 20 minutes per day in novices
    • “[improved] negative mood, depression, fatigue, confusion, and heart rate”
  • Daily practice for eight weeks yields significantly positive effects, in a plethora of domains
    • Reinforced by study after  study…
  • 7-days, 30 minutes per day
    • “[reduced] anxiety symptoms and [lowered] blood pressure”
    • Best for moderate anxiety


Also, please don’t get discouraged if you find yourself not able to meditate for more than a few minutes, at first. You will build up this time as practice continues, despite the hectic lifestyle that most adults in the West tend to otherwise live.

Many say they don’t have the time to meditate. Even a few minutes, however, can help. Once I was habitually devoted to my daily meditation regimen, I had the power to drop deep in meditation after only a minute or two. After that time period, when I wasn’t meditating for 45 minutes per day, I still retained this ability.


I might, in modesty, ask:

  • How much time do you watch TV each day?
  • How much of your time is spent surfing the internet?
  • How about playing video games?
  • If you smoke, how much time does that take up


Again, please don’t worry. Hebb, 1949: “Neurons that fire together, wire together”

This means that, scientifically, the more you do of something, the better you get at it.

Here are some relevant resources:


I was trained in MBSR (Mindfulness-Based Stress Reduction)

  • No religion, all meditation
  • Founder: Jon Kabat-Zinn, MD
  • Book and CD at Tompkins County Public Library
    • CD: guided 30-minute body scan
    • Burn the CD!
  • 20-minute beginner youtube guide

On Youtube:

  • Jon Kabat Zinn Breathscape And Bodyscape guided meditation, mindfulness 20 minutes [BEGINNER]
  • 15-minute lying down meditation