Is a Few Minutes of Meditation Better Than More?
Psychology Today
by Diane N Solomon Ph.D.February 26, 2026
AI-Generated Deep Dive Summary
A new study by Insight Timer challenges the common belief that longer meditation sessions are more effective, revealing that consistency and variety in practice may yield greater benefits than duration alone. The research, which tracked over 10,000 participants across 103 countries during the COVID-19 lockdowns, found that meditating for just five to ten minutes several times a week can lead to significant improvements in mood, equanimity, and resilience. While longer sessions (21-30 minutes) did show benefits for mood, shorter sessions (11-20 minutes) were more effective for building resilience and stabilizing emotions.
The study highlighted that consistency was key—participants who meditated four to seven days a week experienced the most positive outcomes. Additionally, combining different types of meditation practices, such as interoceptive (focusing on breath or body sensations) and exteroceptive (lovingkindness or mantra-based), was associated with better mental health results. Morning meditation also emerged as a strong predictor of continued practice, suggesting that establishing a routine early can help build the habit.
For beginners, starting with short sessions of five to ten minutes is not only more achievable but also more likely to lead to long-term success. The study found that those who meditated for 11-20 minutes experienced higher mood improvements within the first 20 sessions, and these benefits continued to grow over time. Importantly, the researchers emphasized that missing a day or two should not deter practitioners—it’s the overall consistency rather than perfection that matters most.
This research is particularly relevant for individuals seeking effective mental health strategies in today’s fast-paced world. By focusing on shorter, more frequent sessions and incorporating variety into their practice, even busy people can experience meaningful improvements in well-being without feeling overwhelmed by time constraints. Meditation, when approached flexibly and with intention, can become a powerful tool for building resilience, enhancing mood, and fostering inner calm—key components of holistic health and happiness.
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Originally published on Psychology Today on 2/26/2026