Unleash Your Inner Zen: A Man’s Guide to Finding the Perfect Time to Meditate [Video]

One of the most common questions beginner (and advanced) meditators have is: what is the best time of day to meditate?

The time of day chosen for meditation is not essential, but it does make a difference.

This article answers this question from all possible angles.

The pragmatic answer

I have never come across any scientific research on the effects of meditating at different times of the day – so I will answer you from my experience as a meditation teacher, and as someone who has been meditating regularly for almost twenty years.

To get the most benefit from your meditation, you ideally want to practice whenever you feel equipped And alert. This means not immediately after a heavy meal, or when you are sleepy or physically exhausted.

Apart from that, the most important thing – especially for beginner and advanced meditators – is simply maintaining the daily habit.

So the practical answer is: the best time to meditate is the time that best suits your schedule. In other words, you are most likely to do this consistently. And that depends on your lifestyle and routine.

That said, let’s look at the specific pros and cons of different times of day.

Different times of the day

Morning meditation

Meditating early in the morning – right after going to the toilet and before breakfast – is the time recommended by most teachers.

Pros:

• Creates a buffer against the stress of your day
• It’s easier to maintain the daily habit and make sure you don’t skip it because you do it before the hustle and bustle of the day starts
• It will put you in a better mood and tone for the rest of your day
• The benefits of the practice are easier to transfer to everyday life
• You will naturally feel better rested, which leads to better meditation
• There are fewer distractions in your head and less noise around you

Disadvantages:

• You may need to wake up a little earlier than usual
• Some people find that they are still a little sleepy and have difficulty concentrating

If you struggle with self-discipline when building a meditation habit, read this article.

Afternoon meditation

Meditating at midday, before lunch, is an increasingly popular option for busy professionals who can’t find time in the morning and need a break in the middle of a stressful day.

Pros:

• Gives you a natural break in your day so you can relax and prepare for the challenges of the rest of the day
• For most of us, midday is a time when we are fully awake and alert, but not yet tired, which is the ideal state for meditation.

Disadvantages:

• It can be difficult to find a good place to meditate, where you can sit without being disturbed and without feeling strange
• Depending on the nature of your work, lunch can be hectic and inconsistent; You may have to shorten the call by a few days, or you may be interrupted by an urgent call/task

Evening meditation

It is challenging to have a meaningful meditation practice in the evening, but it may be preferable for those who are not morning people.

Pros:

• Great way to recover from the stress of the day
• Creates a nice break between work time and personal time
• There is less time pressure involved
• Helps you relax and sleep better at the end of the day

Disadvantages:

• You may feel too tired to meditate
• Your mind may be less alert and rested, leading to sleepy sessions
• It can be difficult to meditate every day; some evenings you may feel exhausted after a long day at work, or you may have social or family activities that you need to participate in
• If you have to skip this, you can’t “leave it for later”; you missed it

If your goal with meditation is primarily to sleep better, then meditating right before bed may be a good idea. I recommend the practice of Yoga Nidra for this.

On the other hand, if you meditate mainly for other purposes, it is better to practice earlier in the evening – ideally before dinner – so that you are more alert. If you experience drowsiness at any point during meditation, check out this answer.

Meditation on request

Regardless of what time you choose for a formal meditation practice, I highly recommend practicing a few “mini-meditations” during the day as well.

These are informal meditation exercises that are done anytime, anywhere and in any posture. They usually last one to three minutes and can be done with eyes open or closed.

You could use mindfulness reminder tools for this, or simply take a few minutes to pause when you’re feeling stressed or emotionally triggered.

What the spiritual books say

In most contemplative traditions and ancient meditation manuals, the ideal time for meditation is said to be two hours before sunrise. In Hindu tradition, this time is highly regarded as auspicious for meditation, and is known as Brahmamuhurta.

The spiritual explanation given to this recommendation is that there is a predominance of calmness and purity at this time (sattva) in the atmosphere, and that “the energy flows more easily through the central channel (sushumna)”.

The Yogis, for example, have a very strong feeling about this. In the words of Swami Sivananda (one of the founders of modern yoga, and an early source of inspiration on my own path):

O man! It is Brahmamuhurta now!

Don’t snore. Don’t roll over in bed.

Throw away the blanket.

Get up, begin your meditation vigorously and enjoy the eternal bliss of the inner self.

– Swami Sivananda

A more naturalistic explanation for this unearthly recommendation would be the following. The best time to meditate for men can vary depending on personal preferences and schedules. However, there are certain optimal times that can enhance the meditation experience. Exposure to darkness and sunlight can activate the pineal gland, leading to the secretion of hormones like melatonin, which can aid in relaxation and subconscious states of mind. Therefore, meditating early in the morning, after visiting the toilet and before breakfast, can be beneficial for many men.

For some old masters, sunset is a favorite time for meditation, while hardcore traditional meditators may prefer 2 a.m. after a few hours of sleep. Modern yogi Sadhguru recommends meditating at 3:00 am or 3:30 am. Ultimately, the best time to meditate is the time that fits into your daily routine and is most likely to be followed consistently.

If evening meditation is preferred, it’s best to do so before dinner to avoid drowsiness during practice. Incorporating mini meditations throughout the day can also help maintain a daily meditation routine. Consider timing in relation to exercise as well, as light exercise can increase energy and alertness for meditation, while heavy physical exertion may make meditation more challenging.

In conclusion, the best time to meditate is a personal choice. Choose a time that works for you and commit to making it a daily habit. Whether it’s early morning, sunset, or late at night, the important thing is to find a time that allows you to focus and benefit from your meditation practice. Share your preferred meditation time and reasons in the comments below.