The joy of meditation and of a meditation practice is that you get to choose how often, how long, when and where.
You can meditate for three seconds, three minutes, or three hours. I would recommend all!
We meditate for many reasons - to take a pause in a heated moment (three seconds and tuning into the breath is a cracker for this!), or we take three minutes to bring some calm, to re-centre, or to transition from one activity to another. Or we may choose to deepen our practice and to bring a depth of awareness to ourselves and our lives and to practice for longer - it's amazing where three hours can go and what richness that use of time can give you.
It's really up to you how and when you practice, but to feel the benefits we know from research that a regular and committed practice of between 10-40 minutes a day is ideal.
You can take it with you too, practice as you wait in the queue as you enter the super-market, sitting on your front doorstep listening to the world, tuning into sounds in your workspace, or just before you turn in for the night.
Have fun with it, experiment with whatever works and supports you, but do make it a habit. It's where the magic happens.
I've recorded another version of the body-scan – being at home practice - for you to keep your practice varied. This one is a little longer, how does it feel to deepen your practice and take a little longer in meditation?