Sessions of about 20 minutes, twice every day—ideally once in the morning and once in the afternoon—form the heart of the Transcendental Meditation routine. This simple schedule sprinkles moments of calm throughout the day, helping to keep stress at bay and sharpening mental clarity just when it’s needed most.

Originating with Maharishi Mahesh Yogi, that “20-and-20” prescription isn’t drawn out of thin air. Decades of research—from peer-reviewed journals to reports in The Guardian’s wellness section—show that two short dips into stillness yield greater benefits than a single, longer stretch. A 2025 study in the Journal of Clinical Psychology, for instance, linked this twice-daily rhythm to roughly a 40% reduction in anxiety symptoms among working adults.

Early mornings work like magic: thoughts are quieter, the world still waking up. A second sit, ideally mid-afternoon, offers a reset button before the day’s latter hurdles. Consistency matters more than intensity, so even if life gets hectic, slipping in at least one 20-minute practice keeps the momentum alive.

Some practitioners supplement with brief “mini-meditations” of 2–5 minutes—right before a meeting or during a commute—to ride that wave of calm through everyday challenges. Newer TM apps and online platforms even send gentle reminders and track practice times, blending tradition with today’s tech.

Sticking to this twice-daily 20-minute format creates a steady beat of rejuvenation, turning meditation into more than a habit—it becomes a natural pause that keeps body and mind humming smoothly.