Many people are starting to enjoy sitting in meditation, but the problem is: there is never enough time, because everyone is so busy. Naturally, a common question arises: What is the best duration for meditation?很多人開始喜歡打坐冥想，但問題是: 沒有足夠的時間，因為每個人都很忙~而很多人會問，冥想時間是多少最好？
Some practitioners do 10 minutes, others do 60 minutes, and some even begin to reap benefits from just 5 minutes.有些同學是10分鐘，有些則是60分鐘，更有些人從5分鐘開始受益~
In a Harvard University research project, participants meditated for 20 minutes a day over a period of 8 weeks. At the end of those two months, researchers observed a distinct reorganization within the brain: the volume of brain regions associated with memory, learning, emotional regulation, and foresight had significantly increased.在哈佛大學的研究計劃中，每天20分鐘的冥想，持續共8週， 當兩個月結束後，研究人員觀察到大腦內部發生了明顯的重組: 記憶，學習，情緒控制和遠見有關的大腦區域體積大大增加~
So, how long should you meditate? That depends entirely on what you are looking for during your practice.那麼你應該冥想多長時間？那要看你打坐時想尋找什麼，
Are you looking for peace?想找到和平？
Are you seeking relief from anxiety and stress?解決焦慮和壓力？
Or are you searching for a deeper sense of meaning?或想找更深層的義意？
Based on the practice of Kundalini Meditation, the following meditation durations paired with a Mantra can help you achieve these specific results:根據練習昆達冥想所得，以下帶有Mantra的冥想時間可以幫助您獲得以下結果:
3-Minute Meditation: It alters your blood circulation, and your neuroendocrine system begins to create chemical changes within your body.
3分鐘的冥想:
可改變你的血液循環，神經內分泌開始在你身體起化學作用~
7-Minute Meditation: The brain begins to shift from Beta waves to Alpha waves. Concurrently, the electromagnetic field (aura) of your body begins to strengthen.
7分鐘的冥想:
大腦開始由β波 轉變為α波，與此同時，身體的電磁圈開始增強~
11-Minute Meditation: Your sympathetic and parasympathetic nervous systems begin to balance, and changes start to take place in the pituitary gland and the nervous system.
11分鐘的冥想:
你的交感神經與副交感神經開始平衡，腦下垂體及神經系統並開始改變~
22-Minute Meditation: Negative, worrisome thoughts begin to surface from the subconscious mind and are cleared out. The three minds (Positive, Negative, and Neutral Mind) begin to align, allowing the soul to reintegrate.
22分鐘的冥想:
負面憂慮的思想開始從潛意識裡面浮現並清除，三個心智心智體 (正面，負面，中性) 開始協調，讓靈魂重新組合~
31-Minute Meditation: The auric field continues to strengthen, shifting and transforming your psyche. The endocrine system and the 31 elements (tattvas) within the body reach a state of balance, leading to a noticeable change in your mood and behavior.
31分鐘的冥想:
氣場光圈體持續增強，你心靈會受到影響而變化，內分泌系統和體內31個元素tattvas 都得到平衡，心情與行為會有所改變~
37.5-Minute Meditation: Your intention projects through your entire aura out into infinity and reflects back, stimulating the inner sound current (Naad).
37.5分鐘的冥想:
意念會投射你整個氣場直至無限再反射回來，刺激內在聲音-Naad~
62-Minute Meditation: The subconscious shadow mind and your positive projections become fully integrated, allowing you to enter a Theta-wave healing and restorative state.
62分鐘的冥想:
潛意識心靈陰影和正面積極的投射得到完全整合，進入θ波修復狀態~
2.5-Hour Meditation: Your Prana (life force) and Apana (eliminating force) unite to complete the cycle of life. You will attain an energy strong enough to penetrate anything, and your vibrant auric field will reach its absolute peak.
2.5小時的冥想:
你的上行氣Prana 與下行氣Apana 打通完成生命的循環，你會得到足以穿透一切的能量，飽滿的氣場達到頂峰~
Of course, meditation doesn’t always yield instant results. In my own experience, it takes at least 22 minutes of daily practice to achieve a subtle yet distinct impact—allowing you to release the parts of yourself that no longer serve you.當然，冥想並非總是立竿見影的，以我自己的經驗，至少需要每天進行22分鐘的冥想，才能獲得輕微卻明顯的影響，把不屬於您自己的一部分釋放出來~
Naturally, if you are just starting out, you can begin with 3 to 11 minutes a day, committing to the practice with discipline. You don’t need to stress over how many minutes, hours, or years you should be sitting. Meditation is like going to the movies; you simply immerse yourself entirely in the experience. When your focus is deep, you lose track of time, and when it’s time to finish, you will naturally know.當然，如您剛剛起步，也可以每天由3到11分鐘開始，以承諾和紀律來貫徹自己，你不必擔心應該坐多少分鐘，幾個小時或幾年，冥想就像去看電影，只是純粹投入在電影裡就好，當投入度高時，你會忘了時間，到要結束自然會知道結束~
To make the most of your daily practice, if you show up every single day, your meditation time will naturally expand.要充分利用每天的練習時間，每天都在做的話，就會不斷增加時數，
Remember: “The experience is everything~~~~~~~” Books are just theories. Nothing compares to actually sitting down for a meditation and feeling a closer, deeper connection with the Divine.記著: 「重要的是體驗~~~~~~~」
書本都是理論，沒有比實際來一場冥想，感覺神與你更加緊密地聯繫在一起好~
Everything in this world is subject to change, but the fact that meditation makes the world a better place is an absolute truth.任何東西都可以改變，但冥想使世界變得更好卻是真實的~
SAT NAM👳🏾♂️🙏🏾
