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Now that you have a foundation in meditation, you can explore, experiment and find a practice that works for you. As your sessions stabilize, you can add a bit more time each week with 45 minutes being the ideal amount of time to sit. Keeping your practice balanced is the key to success. Make sure you practice breathing meditation, metta and vipassana. You can start with a few minutes of breathing meditation to calm the mind, do a body scan and finish up with metta—or whatever works for you.

A mindfulness practice is a lifelong pursuit. The stronger your mindfulness is, the better your sitting meditation will be. Likewise the stronger your sitting meditation, the easier it is to be mindful.