Effects of Mindfulness Meditation Duration and Type on Well-being: an Online Dose-Ranging Randomized Controlled Trial
Mindfulness April 12, 2023 Guy W. Fincham, Kenneth I. Mavor, B. Dritschel
Over two weeks, daily mindfulness meditation—whether brief (10 minutes) or longer (30 minutes), and whether sitting or movement-based—improved well-being and mindfulness and reduced psychological distress in a healthy community sample. However, there were no meaningful differences in these benefits between any of the four conditions, suggesting that neither the dose nor the type of meditation mattered for the outcomes. Movement meditations had a higher dropout rate than sitting meditations, regardless of duration, indicating they may be harder to sustain in self-guided programs.