How Long Should I Sit? A Beginner’s Guide to Zazen Duration

One of the most common questions among new meditators is: “How long should I sit?” Whether you’re just beginning a meditation practice or exploring Zen for the first time, it’s natural to wonder how much time is “enough.” In Zazen (seated Zen meditation), however, the answer isn’t about chasing a number—it’s about cultivating presence.

This article will help you understand how long you should sit, what to expect as a beginner, and how to build a sustainable Zazen practice over time.

Start Small: The Power of Short Sits

If you’re new to meditation, you don’t need to sit for 30 or 60 minutes right away. In fact, starting small is often more effective.

Many Zen teachers recommend beginning with 5 to 10 minutes per day. Why?

• It’s manageable and reduces resistance

• It helps you form a consistent habit

• It allows your body to adjust to sitting posture

• It builds mental stamina gradually

Even five mindful minutes each day can create lasting transformation over time.

Gradually Increase Your Sitting Time

Once you feel more comfortable, you can gradually increase your Zazen sessions to:

• 15 minutes: Ideal for developing deeper focus

• 20–25 minutes: A standard duration in many Zen centers

• 30–40 minutes: Suitable for experienced practitioners seeking depth

Rather than focusing on “how long should I sit,” ask yourself:

“How present can I be during the time I sit?”

Longer is not better if your mind is scattered the entire time. Quality always outweighs quantity.

Frequency Matters More Than Length

Daily practice—even if short—is more impactful than occasional long sessions. Sitting every day builds a rhythm that supports mindfulness throughout your life.

For example:

• 10 minutes per day = 70 minutes per week

• 30 minutes once a week = 30 minutes total

Consistency trains your mind, just like exercise builds physical endurance.

Listen to Your Body (and Mind)

If your knees ache or your mind feels overwhelmed, it’s okay to stop early. Zen is not about pushing through pain—it’s about cultivating awareness. Use a timer, but don’t become a slave to it. If needed, shift to a chair or walking meditation.

Learning how long you should sit is partly about listening inwardly.

What If You Feel Restless or Bored?

These sensations are completely normal, especially for beginners. If you feel bored, restless, or distracted during Zazen, notice the feeling, label it gently, and return to your breath.

Remember: Zazen is not about feeling peaceful all the time. It’s about staying with what is—including discomfort—with patience and kindness.

Final Thought: Sit for the Life You Want to Live

So, how long should you sit? As long as it takes to return to yourself. For some, that’s five minutes. For others, forty. There is no perfect duration—only the practice of showing up.

Start small. Stay consistent. And let your Zazen practice grow naturally with you.