20 Minute Meditation Timer
Try a longer practice with time to adjust your posture and return to one attention anchor. The timer below is set for twenty minutes with a soft bell every five, a quiet checkpoint to help you notice when your mind has drifted.
Ready
Your screen may lock automatically, but the timer will keep running.
How to sit for twenty minutes
Comfort matters more than posture rules. Sit on a chair with your feet flat, or cross-legged on a cushion with your knees lower than your hips. Let your spine rise on its own, as if the head is floating upward, and let everything else (shoulders, jaw, hands) be heavy and quiet. A posture you can keep without strain beats an impressive one you have to fight.
When the body complains
If you notice an itch, stiffness, pain, or numbness, adjust your position or stop. There is no need to wait for discomfort to become severe. After moving, notice the support beneath you and return to your anchor. Pause and Resume are available for a longer break. For setup options, read the meditation posture guide.
When the mind wanders, again and again
In a twenty minute sit you will get lost in thought many times, sometimes for whole minutes. This is not the practice failing; noticing the wandering is the practice. The five-minute bells on this page help: when one rings, ask "where is my attention right now?" If it is gone, gently escort it back to the breath, the way you would lead a child back to bed, without scolding. Every return is one repetition of the skill you came here to build.
If twenty minutes feels like too much today, drop back toa ten-minute body scan. A shorter session does not need justification.
Frequently asked questions
When should I move from 10 minutes to 20 minutes?
Try twenty minutes when you want a longer session and have time for it. There is no required progression. Keep ten minutes or another shorter length if that suits you better.
Is it okay to change position during a 20 minute sit?
Yes. If a leg goes numb or your back genuinely hurts, move slowly and deliberately, then return to the practice. The goal is to stay present, not to endure pain. Mindful, unhurried movement is part of the sit, not a failure.
Why does this timer ring a bell every 5 minutes?
The default checkpoints are at five, ten, and fifteen minutes, followed by the closing bell at twenty. Use each cue to notice your attention and return to your anchor. Select Change and set Interval bell to Off if you prefer no checkpoints.
For more setup options, explore the interval meditation timer.