Finding your flow and a regular meditation rhythm takes patience, practice, trial and error. seasons change. Schedules change. life gets in the way. This week, mindfulness meditation teacher Annika ROSE explores making meditation part of your daily routine and answers - “When is the best time to meditate?”
Picture this: It’s a balmy summer morning here in Perth, I sit in stilness in the garden, where the tweeting of early birds and the orange glow greet me like a gentle timer, all while the world is still wrapped in that special kind of quiet that belongs only to dawn. I’m reminded of how different this feels from a cool winter morning, where I would settle onto my meditation cushion in my study, darkness around me and a warm cup of green tea within reach. The beauty of meditation is that it shifts with the seasons, both in nature and within ourselves. What works for you in one season may not in another, but the essence of the practice remains—a moment of stillness, grounding, and peace.
Change is ok, change is everywhere, change is constant. Can you embrace it, find your flow and learn to adapt?
The magic of a morning meditation
There’s something truly magical about those quiet moments just as the sun peeks over the horizon. Many experienced meditators find that meditating between 4:00 AM and 6:00 AM—often called the “amrit vela” or ambrosial hours—offers the most profound sense of peace. During these liminal hours, the mind is naturally calmer, free from the day’s mental clutter. It’s a time when everything feels fresh and untouched, offering the perfect space for reflection. When I’ve been on retreat and woken up way before the sun, I’ve experienced a profound stillness and peace in that magic transitional dawn space.
But here’s the truth: not everyone is a morning person, and life can and absolutely does “get in the way” of wanting to start the day so serenely. With two small kids, whatever rest I can get overnight is a priority so I can do the day, and 99% of the time, my mornings are not my own. So in some seasons the dawn approach has worked well for me, and other times not. And that’s perfectly okay! The best time to meditate is whenever you can consistently show up for yourself. Whether you find serenity at sunrise, during your lunch break, while you breastfeed a baby or in your last five minutes before the day winds down, meditation is about making time for yourself amidst the flow of your life and the season you’re in.
When your soul feels ready: finding your rhythm throughout the day
Life’s rhythm shifts, and so should your meditation practice. Here are some ways to connect with the practice based on your daily flow:
• Early Morning Meditation: If you’re an early riser, that magical window between 4:00 AM and 6:00 AM can offer unmatched peace. Imagine the warmth of the morning sun gently touching your skin as the world around you is still. It’s the perfect time for deep connection.
• Mid-Morning Breaks: Around 10 AM, after your morning coffee, the mind is often a little clearer and less foggy from sleep. A quick meditation session can help set a positive tone for the rest of your day.
• Lunch Hour Meditation: Taking a short break during lunch is a powerful way to reset your energy and clear the mental clutter that builds during a busy morning.
• Evening Meditation: As the day winds down, around 6 PM, is a beautiful way to transition from work or putting the kids to bed, into your personal time. This meditation can act as a buffer, helping you detach from the stresses of the day and prepare for a peaceful evening.
• Before Bed: Evening sessions can also help calm your mind. I recommend finishing at least 30 minutes before sleep, as it can give your body time to fully relax and unwind from the day.
Duration: Finding your sweet spot
One of the most beautiful aspects of meditation is its adaptability. When I first started, sitting still for even 5 minutes felt like an eternity! But now, I smile at that memory—it’s a reminder that everyone’s journey is unique, and it’s okay to start small.
• For Beginners: Start with just 5–10 minutes daily. Think of it as dipping your toes in a pool—you want to ease in gradually. I always tell friends who are new to meditation: “It’s better to meditate for 5 minutes every day than 30 minutes once a week.” Small, steady steps.
• For Regular Practitioners: As your practice deepens, you might naturally want to extend your sessions to 15–30 minutes. I personally find that two shorter sessions (perhaps 15 minutes in the morning and 15 minutes in the evening) can work better than one long session, especially if your schedule is packed.
• Advanced Meditators: For those who are more experienced, 45–60-minute sessions are common, though some traditions recommend even longer periods. However, longer doesn’t always mean better—it’s the quality of attention that matters most, not the quantity of time spent.
A personal reflection
In my own practice, I’ve found that 20 minutes in the early morning works best for me. There’s something magical about watching the world wake up while sitting in peaceful stillness. But during busy seasons, I adjust this timing and duration without guilt—flexibility is key. Currently that looks like 10 minutes in the morning, a 15 minute guided session 3 times a week, embracing mindful moments and short breathwork practices ad-hoc throughout the day. What matters is that I’m consistent, even when life feels hectic, I still make it a priority. Mindfulness is foundational to my wellbeing and it’s a non-negotiable for me. It isn’t about following a rigid schedule—it’s about finding a rhythm that fits my life. It’s not about perfection, but about presence and cultivating inner peace amid life’s ever-changing tides. I keep showing up and practicing because I know it works.
Seasonal shifts in your meditation practice
Meditation can evolve just as we do through the seasons. Each season offers its own invitation to deepen our practice in new ways:
• Spring: Mornings filled with birdsong and the scent of new blooms can enhance meditation. Spring is a season of renewal, so it’s the perfect time to refresh your practice and try new techniques.
• Summer: Longer days and vibrant energy make summer evenings perfect for a peaceful sunset meditation. The warmth of the sun as it sets provides a calming backdrop for reflection.
• Autumn: The crisp, cool air invites us to go outdoors. An autumn walk before meditating or sitting outside during these chilly mornings can refresh your energy, offering a beautiful contrast between the fall weather and your inner stillness.
• Winter: Cozy indoor spaces provide a perfect setting for longer, contemplative sessions. Winter’s quiet stillness offers a chance to go deep, and perhaps spend more time reflecting during your practice as the world outside rests.
Practical challenges & some solutions
Meditation isn’t always easy, especially with life’s busy demands (inc. toddlers, careers, family, businesses and fur babies to name just a few). Here are some practical solutions for common obstacles:
• How to maintain practice during busy holiday seasons: The holidays can be hectic, but even 5 minutes of mindfulness amidst the chaos can help maintain your balance. Try integrating meditation into your travel routine or taking mini-moments of mindfulness between events.
• Dealing with family interruptions: If you have young children or live with others, it’s important to set realistic expectations. Perhaps try a morning session before everyone wakes up or find a quiet corner to steal away for a few minutes.
• Managing noisy environments: Noise can be distracting, but consider using headphones with calming music or nature sounds, integrate the background noise into your practice, or practice at a quieter time of day.
• Staying awake during early morning sessions: If you’re struggling to stay awake in the early morning, it’s okay to adjust your practice time. You could also try stretching gently beforehand to energise your body, or sit with a nice cup of green tea.
Creating a nurturing meditation space
A well-curated meditation space can invite peace into your practice. Here are a few tips for making it a haven:
• Use soft lighting or candles to create a calm atmosphere.
• Incorporate items that hold meaning for you, like crystals, plants, or a favorite blanket.
• Keep the space tidy and clear—clutter can distract the mind.
Gentle encouragement for challenging days
Some days will be easier than others, and that’s okay. On the days when meditation feels particularly difficult, be kind to yourself. It’s perfectly fine to have moments where your mind feels restless. Remember, meditation isn’t about achieving a perfect state—it’s about returning to the present moment, here and now, over and over again.
Your journey, your rhythm …
The perfect meditation practice isn’t about comparing yourself or adhering to someone else’s schedule. It’s about finding what brings you peace, what nurtures your soul, and what fits seamlessly into your life. Begin with small steps, embrace the ebb and flow of life’s rhythm, and watch your practice grow naturally. The most important thing is that you show up for yourself with love and consistency.
Would you like to explore specific meditation techniques that work well at different times of the day? I’d love to share more on how to integrate these practices with the flow of your life. Let me know and I’ll share some techiques with you!