A 15-minute brief mindfulness meditation (BMM) called JW2016, based on Buddhist breath meditation and scientific reports, was tested against an emotional regulation education (ERE) control in 42 healthy adults aged 18–25 over 7 consecutive days. After the intervention, the BMM group showed significant decreases in emotional intensity toward both positive and negative stimuli, faster emotional memory response times, and reduced attention bias toward negative stimuli, while the ERE group showed negative effects on mood. The BMM method may improve emotion processing without adverse mood effects, offering a convenient, safe option for those with limited time or money.
A two-week Brief Mindfulness Meditation (BMM) intervention, practiced 15 minutes daily, reduced perceived stress and the low-frequency/high-frequency heart rate variability ratio while increasing positive affect and acting with awareness in young Chinese men aged 20–30. The effect on positive affect was fully mediated by reduced perceived stress, whereas the effect on negative affect was partially mediated by enhanced acting with awareness. BMM promotes emotional well-being through distinct mechanisms: lowering perceived stress boosts positive affect, and cultivating awareness reduces negative affect.
A 4-week brief mindfulness meditation training program improved dispositional mindfulness and some attention functions in young men aged 18 to 26 from the security industry, but did not affect alertness or orientation networks or reduce cortisol levels. The training enhanced scores on the Five Facets Mindfulness Questionnaire and showed marginally significant improvements in the executive control network, as well as better attention allocation to light stimulation and prolonged individual attention. No effect was found on alertness or orientation networks, and cortisol concentration did not decrease.