A single session of either mindfulness meditation or loving-kindness meditation lowered state anxiety and raised state mindfulness in university students. Altruism and boredom did not significantly change the outcomes, and no meaningful difference was found between the two practices. Both types of meditation were similarly effective for reducing anxiety and increasing mindfulness in the moment.
Two experiments tested whether coloring books increase mindfulness and whether ongoing guidance is needed. In the first, 88 university students randomly assigned to unguided mandala coloring or free drawing showed no change in mindfulness or anxiety. In the second, 72 university students assigned to unguided mandala coloring or mindfulness-guided coloring (with a practitioner providing instructions adapted from breathing meditation) found that guided coloring decreased anxiety but did not increase mindfulness. Exit interviews indicated some participants disliked the guiding voice, suggesting further development is needed for mindful coloring instructions to enhance wellbeing.