We are each different in how we get into a pool of water. My husband is likely to dive in but I go in gradually. Of course, either way, we both get wet. Meditation is diving into your self. Like cliff diving, it can take a lot of courage. You want to know that the river is free of boulders and deep enough before you take the plunge. In meditation, especially in the beginning, the depths might be completely unknown.

Photo by Flickr user David Paul Ohmer

This week I’ve been asking people how long they meditate. The answers have ranged from 2 minutes to an hour or longer. It seems that the analogy to water holds up with comparing it to length of time in meditation. Dipping your toe in the lake is like a two-minute meditation. It might cool you down slightly, a perfect fit for easing into a meeting or shifting gears in the middle of the afternoon. And you know the temperature of the water so you can decide whether to go in fully later.

Some meditators refresh themselves in the morning and the evening, like bookends for the day. This is traditional for Transcendental Meditation. Twenty minutes in the am, repeated in the pm.

The endurance “swimmers” meditate 45 min to an hour. Like with any exercise it takes practice to go this long. The benefits I’ve found is that I go to deeper depths of my psyche, and see where my edges are. This can be unsettling, so again, it helps to build up to it.

If you want to add time to your meditations, this is what I suggest. Start with your usual length. When you “come out,” just start again for the same length of time. You can even stand and stretch or change your posture. Do that for several days in a row and then notice if you naturally meditate longer. If you want to extend it again, repeat the same process.

Whenever we go into new territory, there can be excitement but also some trepidation. The great thing about meditating is that you have complete control. If you feel too uncomfortable for any reason, just come out. Take some time to “dry off,” i.e. notice how you’re feeling, take some deep breaths, before going onto another activity. Chances are, you’ll feel refreshed.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. Let's talk... My novel, A Barroom View of Love, is in an online contest. To watch the video pitch and vote go to nexttopauthor.com/?aid=580 You can also contact me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com