Start smaller than you think
The most useful length is the one you will actually keep doing. A five-minute sit repeated most days is easier to maintain than an ambitious forty-five minutes you skip. Many people find it easier to build the habit first and lengthen the session later.
Choosing a length
| Length | A good fit for |
|---|---|
| 5 minutes | Your first sits, or a short reset in a busy day |
| 10 minutes | A steady daily habit |
| 15 to 20 minutes | A common length for people with some experience |
| 30 to 45 minutes | Longer sits when you have unhurried time |
A simple way to begin
- Find a position that is stable and comfortable: a chair, a cushion on the floor or a bench. Sit upright without stiffness.
- Choose your length and press start. Turn the volume to a gentle level before you begin.
- Close your eyes or lower your gaze to a point on the floor.
- Rest your attention on your breath, noticing the air moving in and out.
- When your mind wanders, which it will, notice it and return to the breath. Returning is the practice, not a failure.
- When the chime sounds, stay still for a few breaths before you move.
Why a soft ending matters
A sharp alarm can undo a calm session in one second. A soft chime lets you come back gradually. Keep the sound on, and set the volume low enough that it is noticeable without being startling. If you want to be sure a short sit is not cut off, put your phone on do-not-disturb first.
When you feel restless or sleepy
Some sits feel fidgety and others feel drowsy. If you keep nodding off, open your eyes, sit a little more upright, or try a different time of day instead of right before bed. If you feel restless, notice it, relax your shoulders and carry on until the chime. Neither mood means the session was wasted. If sitting on the floor is uncomfortable, a chair is a perfectly good choice.
Other ways to use it
Quiet sitting is only one use. The same timer suits breathing exercises, prayer, journaling, stretching and unplugged reading. Many people find a regular time, such as just after waking or before bed, makes the habit stick. This page makes no health claims; it simply keeps time so that you can stay focused on whatever practice you choose.
Other lengths are ready to use: 5 minutes, 10 minutes, 15 minutes and 20 minutes. If you want to add a rest afterwards, try the nap timer, or use the interval timer for a session with timed bells between periods of sitting and walking.
Questions
How long should I meditate for?
There is no single right length. Many beginners start with 5 to 10 minutes, and people with more experience often sit for 20 minutes or more. The best length is one you can repeat regularly, so start small and extend gradually.
What is the best time of day to meditate?
It varies by person. Many people choose the morning, before the day gets busy, or the evening to wind down. Regularity usually matters more than the exact time, so pick a slot you can keep to.
Does this timer make a sound at the end?
Yes. When the countdown finishes it plays an end tone so you do not need to watch the clock. Keep the volume at a gentle level before you start, and put your phone on do-not-disturb so notifications do not interrupt the sit.
What should I do when my mind wanders?
That is a normal part of meditation. Notice that your attention has drifted and gently bring it back to your breath or your chosen focus. Many teachers describe this return, repeated again and again, as the exercise itself.