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Should I Meditate for 31 Minutes? (yes!)

Writer's picture: Emmy GrahamEmmy Graham


How long should one sit in meditation? The science of yoga teaches us that specific lengths of meditation time reveal different results. In Kundalini Yoga, these times are typically 3 minutes, 11 minutes, 22 minutes, 31 minutes, 62 minutes, or 2½  hours.  Many of the meditations we use are very specific in terms of time and it’s important to follow these instructions for they are designed to create a very specific outcome.  Other meditations may suggest starting with 11 minutes and building up to 31 minutes or 62 minutes or even 2½ hours. The key here is ‘build up to.’  It’s really ideal to start your practice with 3-minute meditations and build up to 11 minutes and then aim for 31 minutes. While you may struggle at first, you may find that it doesn’t take long before you are able to sit for longer lengths of time. The first time I sat for a 31-minute meditation, it felt really long.  I found it difficult and I didn’t really like it. However, after a few more tries, I fell into a rhythm, my mind quieted, it became easier and the time started to fly by.


Here's a general overview of what happens at each length of meditation:


3 minutes: effects the electromagnetic field. Changes occur in blood circulation and stability.

11 minutes: effects the nerves and the glandular system.

22 minutes: brings balance to the 3 minds (positive, negative and neutral minds).

31 minutes: the changes happening to the glands, the breath and our concentration begin to affect all the cells of the body. The psyche (our spiritual/mental projection) affects all the layers of the mind’s projections.

62 minutes: changes occur in the gray matter of the brain. 

2 ½ hours: the subconscious mind is held firmly in a new pattern as the psyche changes with the surrounding magnetic field. 


With practice, you may begin to feel these changes when they happen.  When you reach that point, your body starts to ‘know’ when 11 minutes pass or 31 minutes pass even without a timer.


If you are fairly new to meditation, and would like to try a 31-minute meditation whether with a group or by yourself, here are a few suggestions to help you get started:


  • Wear comfortable clothing. Wear a shawl if needed.

  • It is best to cover your head, but not necessary. 

  • Sit anyway you’d like, but keep your spine straight, as the spine acts as a central channel for the energy of the nervous system. Use props and pillows as needed. Sitting straight gets easier as you practice. 

  • Don’t worry about mental distractions.  In meditation, distractions are the rule. Try not to evaluate or react to mental thoughts that may continuously interrupt you.  Just keep going back to the breath, the mantra and the eye or hand focus. 

  • Yes, you can stretch your legs out, if and when needed.  


Have patience with yourself.  Just showing up is half the battle!  With time, it actually becomes enjoyable.  

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