7 Day Experiment: Meditating 1 Hour a Day
Updated: May 13
This week I will be experimenting with increasing my meditation practice time from 10 minutes a day to 60 minutes a day.
The purpose of this experiment is to see if I find longer meditation sessions more beneficial than shorter meditation sessions. My hope is that this drastic change in practice time will make it easy for me to identify any extra benefits that come with a longer practice.
Write down a question that I am looking for more insight on before each session.
Sit in silence with eyes closed for 1 hour.
During the meditation, I will focus my attention on any thought, noise, or sensation that comes to mind.
I will return to my breath every time I remember to focus on the breath.
I will be using the meditation timer in the Waking Up App by Sam Harris.
Meditating for one hour a day was great training for my attention. The biggest obstacle I faced during this experiment was the exasperation and frustration that came with sitting in stillness for 1 hour. However, conciously focusing my attention on my breath, sensations, feelings, thoughts would or anything that was calling my attention proved to be the best way to get past the feeling of wanting to do something else.
Here are a few lessons I learned:
1. Conscious attention makes negative feelings/emotions go away. As long as I was consciously observing my breath I could keep negative emotions at bay. Once I stopped consciously focusing on something, my attention would begin to go towards thoughts like "We've been here forever man! Let's go!" You may notice I am using the word "conscious" a lot. That is because being conscious of my attention was the tool I used to make it through each 1-hour meditation.
2. You can come to insights about your own life through long periods of meditation by consciously exploring thoughts that arise.
3. At this point in my life, I do not want to do 1 hour long meditations every day.
Moving forward I will do 20-minute meditations and every so often, possibly once a week or once every 2 weeks I will do a one-hour meditation.