So, Is There A Best Time of Day to Meditate?
This is the question explored by my friend Sara Lindberg in her Healthline article written earlier this year. I was interviewed for the article and gave the answer that the best time for meditation is during the “ambrosial hours.” Don’t know what the ambrosial hours are and want to read the full article on the benefits of meditation when to meditate and how to meditate better? Check out the full Healthline article here. Remember there is the ideal and then there is the real.
Benefits of Meditation
Overall, the practice of meditation offers a wide range of benefits for individuals seeking to improve their physical and mental well-being. Let’s explore the top ones in greater detail.
Reduced Stress Levels
As I shared in my recent blog, Meditation for Healing: The Restorative Art of Quieting Your Mind, regular meditation can directly support your physical well-being by reducing stress levels. Is that motivation enough to begin meditating? Imagine living with greater internal calm and peace. A study by the Cleveland Clinic found that after eight weeks of intervention, participating employees reported feeling more energy and less stress and anxiety, which can lead to depression. After a year of regular meditation, participants experienced a 31% reduction in stress levels. I know some of you will roll your eyes and focus on what seems impossible - 8 consistent weeks of meditating, never mind an entire year. Just start. Take it one day at a time.
Mental Health Benefits
According to Harvard Health Publishing, meditation has also been found to improve mood, emotional well-being, and overall mental resilience. Meditation promotes relaxation and can help individuals develop better-coping mechanisms for dealing with negative emotions and challenging situations. In addition, meditation has been found to enhance self-awareness and self-compassion, allowing individuals to have a greater understanding and acceptance of their thoughts, feelings, and behaviors. We live in challenging times. Self-compassion is the first step before being able to express compassion to others. So meditation is a very effective tool for not only coping but also thriving and having a greater sense of connectedness to others.
When we are anxious, our minds are focused on the future. When we live our lives from the perspective of regrets, we are focused on the past. What we are forfeiting, is being present at the moment. A moment that will not be repeated. Meditation helps us to focus on the present moment both by focusing on our breath and maybe on a mantra or a movement. It is in the precious present that we have the opportunity to check in with mind and body and come to a greater sense of peace and calm. From this perspective, we can more clearly make objective decisions. Eckhard Tolle summarizes it this way, “People don’t realize that now is all there ever is; there is no past or future except as memory or anticipation in your mind.” It is a powerful reminder of how to live our lives.
According to WebMD, meditation may not make all the symptoms of depression disappear but will help you manage them. It works by changing how your brain reacts to stress and anxiety. When you meditate, you can override the triggers stimulated by the prefrontal cortex and the amygdala. This explains why your stress levels fall.
Brain Health
According to the National Center for Complementary and Integrative Health, meditation has been found to provide several benefits for brain health. It can help reduce stress, pain, and symptoms of anxiety and depression. Regular practice of meditation can lead to an increase in concentration, relaxation, inner peace, and emotional well-being. Additionally, research suggests that meditation can contribute to changes in the brain, such as enlarging areas of brain tissue involved in thinking and learning while decreasing areas associated with stress and anxiety.
Physical Health
In addition to mental health benefits, meditation has been linked to physical health improvements. It has been shown to lower blood pressure and reduce the risk of heart disease. It may also enhance immune function and support overall inflammation reduction in the body.
Better Sleep
As I shared in a recent blog, Sleep Like a Baby, One in 5 Americans is sleep deprived. According to Healthline, research also shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. For older adults, the risks include increased risk of accidents and falls. In contrast, good sleep can help you eat less, exercise better, and be healthier. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.
Types of Meditation
As I shared in my recent blog, Meditation for Healing: The Restorative Art of Quieting the Mind, there is not just one way to meditate. So have fun exploring not only different types of meditation but also their impact on your well-being. Here are the top types of meditation that I covered in my blog:
Mantra meditation: There are 84 meridian points on the roof of the mouth. The movement of the tongue stimulates these meridian points and as a result, stimulates the secretion of chemical messengers through the 72,000 nadis (energy channels) through our bodies. These nadis form our subtle nervous system.
Guided meditation: Sometimes you need help focusing. That’s when it can be helpful to use guided meditation. We all have a dominant sense. If yours is the sense of sight then a guided meditation may be particularly beneficial. Use an app for a guided meditation with music, or without, as you prefer. Having someone talk you through your meditation makes it easier to focus. Insight Timer is a great free app.
Transcendental meditation: This type of meditation applies a silent mantra, as opposed to mantra meditation which applies audible sound currents.
Loving Kindness meditation: According to Positive Psychology, Metta meditation usually starts with the self, as Buddha said, “Unless we treat ourselves with love and compassion, we cannot reflect the same on others.” Once we start experiencing self-love and self-compassion ourselves, we can show the same to others too. With love and kindness meditation comes self-compassion, increased focus and attention, and a deep sense of emotional strength that balances our thoughts and actions.
Which time of the day is perfect for meditation?
Why is the ambrosial hour the best time to meditate?
Yoginis and yogis talk about the ideal time to practice yoga and meditation as the “ambrosial hours.” It is the 2 1/2 hours before sunrise when the sun is at a sixty-degree angle to the Earth. The energy is most supportive of spiritual work and there is a unique stillness. Although this routine is part of many people’s lives, it is not for everyone. With a busy lifestyle, any time you can meditate is a good time. It’s a great way to start and end your day and an excellent break during the day. In as little as 3 minutes you can begin experiencing a benefit.
Is it better to meditate before or after work?
For most people, getting up well before sunrise isn’t realistic. So then the question may be, do I meditate before or after work? The optimal time to meditate, whether before or after work, can vary depending on individual preferences and schedules. However, there are some considerations that can help determine the best time for you.
Meditating Before Work:
Starting the day with meditation can provide a calm and centered foundation for the rest of the day.
Morning meditation is often recommended as the mind is typically fresh and less cluttered.
Meditating in the morning can help set a positive and mindful tone for the day's activities and potential distractions.
Meditating After Work:
Meditating after work can help you unwind, relax, and transition from a busy day to a more peaceful state.
It can be beneficial for releasing stress accumulated throughout the day and promoting better sleep.
Meditating after work can also provide an opportunity to reflect on the events of the day and cultivate a sense of gratitude and closure before the evening.
Ultimately, the best time to meditate depends on your personal schedule and what works best for you. If possible, it may be helpful to experiment with both morning and evening meditation to see which time enhances your practice and aligns with your lifestyle. It's worth noting that the most important aspect of meditation is consistency, regardless of the time chosen. Regular practice is key to experiencing the full benefits of meditation.
What are 10 tips to meditate?
Find a comfortable and quiet place to meditate.
Sit in a comfortable position with your back straight and your hands relaxed on your lap or knees.
Start with deep breathing, inhaling through your nose and exhaling through your mouth
Focus your attention on your breath, using it as your anchor to bring your mind back whenever it wanders.
Try to let go of any thoughts or distractions that arise, and just observe them without getting caught up in them.
Start with shorter meditation sessions and gradually increase the time as you feel more comfortable.
Experiment with different types of meditation, such as guided meditations, mantra meditations, or body-focused meditations.
Be patient with yourself and don't get discouraged if your mind wanders or if you have difficulty focusing at first.
Try to incorporate meditation into your daily routine, making it a habit.
Remember that meditation is a practice, so the more you do it, the more benefits you will see in your life.
Can we manifest through meditation?
According to Mind is the Master, meditation can help create the right mindset and connection with the universe to enhance the manifestation process. It allows individuals to align with their desires, raise their vibrations, and become receptive to the positive thoughts and emotions associated with their dreams. As discussed earlier on the benefits of meditation, quieting the mind, and having greater awareness support manifesting your desires.
While there may not be scientific evidence specifically proving the direct relationship between meditation and manifestation, the practice of meditation has been found to have numerous positive effects on mental and emotional well-being. These benefits, such as reduced stress, improved self-awareness, and enhanced concentration, can support individuals in achieving their manifestation goals.
It's important to note that manifestation is a multifaceted concept and can involve various techniques and approaches. Meditation can be one tool among many that individuals use to align their thoughts, intentions, and energy with their desired outcomes. Each person's experience with meditation and manifestation can be unique, with results varying from person to person.
How do you meditate on the Law of Attraction?
The purpose of the Law of Attraction is to align one's desires and thoughts with the universe's energy to manifest positive outcomes. I apply this technique as part of many of my gong sound experiences as we set intentions. We pivot to a reality that is more aligned with one’s higher self. During the meditation, we visualize this reality and explore using our senses to make it as real as possible. At the end of the sound experience, we come back to our intention and again explore our new reality. Have we received more information during the gong sound class to make this new reality more real? It’s a fascinating experience.
To do this, start with a quiet and relaxing environment, then follow these steps:
Begin by quieting the mind and setting an intention for the meditation session. What are you pivoting towards? The intention should be clear, concise, and focused on the desired outcome.
Use positive affirmations to focus the mind on the desired outcomes. Affirmations are short, positive phrases that describe what you want to achieve and focus the mind on that outcome.
Visualize the desired outcome as if it has already happened. This aspect of meditation helps connect individuals to the feeling of having the desired outcome, which is a crucial part of manifesting it.
Maintain a high vibrational frequency by focusing on positive thoughts, feelings, and emotions. This can be done through gratitude practices, focusing on the present moment, and finding joy in simple things. It is also normal to have doubts or for fears to be part of this experience. Acknowledge them, breathe deeply into them, and allow yourself to let them go or at least soften around their influence.
End the session by expressing gratitude for the universal energy/spirit guides/higher self that support you in this pivot.
Get Started with Kundalini Yoga and Meditation for Mental Health and Focus Transformation
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About SoundWellness
Monique Derfuss is the founder and President of SoundWellness offering gong sound therapy, Reiki, Kundalini Yoga, and meditation. Her wellness business is based in Santa Fe, New Mexico, and has helped thousands of people over the past 9 years move beyond only taking care of their physical bodies to taking a more holistic approach to their health by integrating support of their energetic, or subtle, bodies. Check out what others have said about her services.
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