To achieve a profound transformation and move beyond the mere stage of superficial relaxation, daily meditation practice must be prolonged (ideally an hour or more), because the first few minutes primarily serve to calm mental agitation.

noli's read

Scientific research recognizes that meditation practice induces structural and functional changes in the brain (neuroplasticity), often observed in studies of long-term practitioners (meta-analysis by Fox et al., 2014, Neuroscience & Biobehavioral Reviews). However, the idea that there is a critical daily time threshold (such as 60 minutes) for achieving significant benefits is not firmly established by clinical evidence. Certain studies, such as those on Mindfulness-Based Stress Reduction (MBSR), show positive effects with moderate durations (approximately 30 to 45 minutes), but data often suggest a dose-response relationship rather than a sudden threshold. The argument that the first 20 minutes are a mere "warm-up" is a perspective derived from specific contemplative traditions rather than universal physiological data. While increasing duration may heighten the intensity of benefits for some, it also exposes beginners to an increased risk of frustration or fatigue, which could hinder consistency. The thread's community strongly converges in favor of this idea, although some members emphasize the practical difficulty of such a discipline.

the sources

1. 1Goyal M, Singh S, Sibinga EMS, et al. 2014
2. 2r/Meditation