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Of the many self inquiries you make throughout your day, choosing the best time to meditate is likely not the most scintillating—but it may be more important than you think. Far from arbitrary, selecting a meditation time is a key to cultivating a practice that’s easier to stick with.
The “whys” of daily meditation are plenty. From increased self-compassion to improved brain function, the benefits of quieting the mind make for better humans. “You respond instead of react, you listen instead of judge, you lead with kindness instead of stress,” says Suze Yalof Schwartz, CEO and founder of Unplug Meditation.
While this all sounds like a universal win, finding time to meditate remains a tricky task.
“The modern world doesn’t always allow for long, uninterrupted meditation sessions,” says Erin Casperson, director of Kripalu’s School of Ayurveda, noting that small pockets of mindfulness—a few deep breaths at your desk, a silent commute—can come with a similar positive impact.
But for those who wish to commit to a daily meditation practice, experts and research agree that there is an optimal time to meditate. Here’s what they suggest for scheduling thought-stilling sessions that work with your life and routine—so they won’t fall off your calendar.
Is There a Best Time of Day to Meditate?
Meditation is beneficial at any time of day, but there’s a strong case to be made for starting your day with a session.
A 2023 study from the Journal of Medical Internet Research found that those who opted for morning meditation were more engaged in (aka present for) the practice, and had an increased likelihood of maintaining the habit over time.
“Many contemplative traditions emphasize morning practices,” says Casperson, who considers the stillness of the early hours to be a unique opportunity to cultivate inner quiet. “Even a few minutes of a morning practice can foster greater stability in the nervous system, mind, and body throughout the day.”
Schwartz doubles down on that sentiment. “If you miss the morning, there’s a solid chance that you’ll miss the day and become a dabbler,” she says. And while dabbing is great. Schwartz notes that consistency is much, much better.
What Are the Benefits of Morning Meditation?
Morning meditation offers a solid foundation for both a lasting practice and a generally good day.
Trading your usual morning mindlessness for several minutes spent intentionally quieting your mind allows you to show up as a better version of yourself. “You end up ruling the day instead of it ruling you,” says Schwartz. “When you wake up and scroll, watch the news, or answer emails, it makes you feel anxious, and you end up doing what other people need—not what you want.”
Casperson explains that a morning meditation routine asks that you turn inward before giving your energy to the outside world. It’s also less likely to be interrupted or thwarted by distractions.
What About Meditation Before Bed?
Just like a digital detox or a bedtime routine can lend to better sleep, evening meditation helps to prepare the mind for rest.
“When you meditate before bed, it helps you let go of the day and prevents the rumination and stress that can come with it, helping you sleep better and longer,” says Schwartz. Casperson agrees, but adds that, for those looking to build a habitual practice, nighttime contemplation comes with the possibility of fatigue. “You might find yourself drifting off to sleep rather than maintaining focused awareness,” she says.
Is There a Best Kind of Meditation For Each Time of Day?
Meditation is not a one-size-fits-all undertaking. From transcendental to guided visualizations to Vedic, the correct meditation for you is an entirely personal affair. That said, certain types or modes of meditation may play better with certain times of day.
Casperson suggests opting for a seated or standing mindfulness meditation in the morning. Spoiler alert: it doesn’t need to be 20 minutes long or even all that serious.
The a.m. goal is to harness and feed your own energy, so anything that feeds rather than drains is welcome. “Your morning meditation could involve looking out the window at the rising sun, listening to birds, or simply closing your eyes and observing the natural rhythm of your breath,” she says.
In the evening, Casperson suggests reflecting on your day, meditating on gratitude, or a guided meditation, all of which will help the mind settle and the body prepare for restful sleep.
Why You Should Consider an Afternoon Meditation
Though scheduling your meditation practice in the morning or evening are common approaches, there’s something to be said for a midday pause.
The demands of the external world are usually reaching a zenith in the afternoon, so finding some time within the bustle is a powerful choice.
“A 5- to 15-minute meditation can rejuvenate you, potentially even replacing that afternoon coffee,” says Casperson, who recommends a guided meditation to help you transcend the stimulating energy of the waking world. Schwartz adds that an afternoon meditation can clear your mind ahead of your evening, helping you enter into that arena of your day with a relaxed and present mindset.
An afternoon meditation can also be the most difficult to maintain, as consistently finding the time in the middle of your busy day can be a real feat.
How to Determine the Best Time to Meditate for You
Ultimately, the best time to meditate is the time that inspires you to stick with the practice.
“It’s important for individuals to recognize the rhythms and realities of their own lives,” says Casperson. “Individuals should seek out times to meditate based on what works for their schedules. The best time to meditate is the time when one can be consistent.”
