How often should I meditate? A randomized trial examining the role of meditation frequency when total amount of meditation is held constant.
Kevin M. Riordan, Otto Simonsson, Corrina Frye, Nathan J Vack, Jane Sachs, Dan Fitch, Robin I. Goldman, Evelyn S. Chiang, Cortland J. Dahl, Richard J. Davidson, Simon B. Goldberg
Journal of Counseling Psychology March 1, 2024 DOI: 10.1037/cou0000725 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 351 |
| Population | Undergraduates with clinically elevated depression and/or anxiety |
| Intervention | Meditation |
| Dose | one 20-min meditation per day or two 10-min meditations per day |
| Duration | 2-week intervention |
| Topics | Meditation |
| Citations | 12 |
| Key findings | No between-group differences were observed on changes in pre-post or daily measures, indicating that when total daily meditation time is held constant, the distribution of practice does not influence outcomes for distressed beginners. |
Abstract
Meditation apps are the most commonly used mental health apps. However, the optimal dosing of app-delivered meditation practice has not been established. We examined whether the distribution of meditation practices across a day impacted outcomes in a distressed population. We investigated the effects of meditation practice frequency in a 2-week compassion-based meditation intervention delivered via the Healthy Minds Program app. Undergraduates with clinically elevated depression and/or anxiety (N = 351) were randomized to a massed (one 20-min meditation per day) or distributed condition (two 10-min meditations per day). Psychological distress (primary outcome; composite of depression and anxiety), experiential avoidance, fear of missing out, loneliness, and self-compassion were assessed pre- and post-intervention. Psychological distress, loneliness, and informal meditation practice were also assessed daily. Practice time and frequency were assessed using app data. Results support feasibility of the study design, success of the manipulation, and acceptability of the intervention. Pooled across conditions, participants exhibited pre-post improvements on all outcomes (absolute value of ds = 0.12-0.63, p ≤ .010) and trajectories of improvement on daily distress and loneliness (p ≤ .010). No between-group differences were observed on changes in pre-post or daily measures (ps = .158-.729). When total amount of meditation practice per day is held constant, the distribution of practice may not influence outcomes for distressed beginners. Although only a first test of dose frequency effects, findings support flexibility in the distribution of meditation throughout the day, which may increase accessibility. (PsycInfo Database Record (c) 2024 APA, all rights reserved).
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cited by 7
- Dose–response effects of reported meditation practice on mental‐health and wellbeing: A prospective longitudinal study Applied Psychology: Health and Well-Being August 1, 2025
- Can psychedelic use benefit meditation practice? Examining individual, psychedelic, and meditation-related factors. PLoS One February 12, 2025
- Frequent Lucid Dreaming Is Associated with Meditation Practice Styles, Meta-Awareness, and Trait Mindfulness. Brain Sciences May 14, 2024
- Meditation dosage predicts self- and teacher-perceived responsiveness to an 18-month randomised controlled trial Scientific Reports November 2, 2024
- Mindfulness and Informed Consent: Navigating Ethical Complexity Across Contexts Mindfulness August 1, 2026
and 2 more in the library
Cites 16
- Mind the Hype: A Critical Evaluation and Prescriptive Agenda for Research on Mindfulness and Meditation Perspectives on Psychological Science October 10, 2017
- Investigating the phenomenological matrix of mindfulness-related practices from a neurocognitive perspective. American Psychologist October 1, 2015
- Home practice in Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction: A systematic review and meta-analysis of participants' mindfulness practice and its association with outcomes Behaviour Research and Therapy May 10, 2017
- The Empirical Status of Mindfulness-Based Interventions: A Systematic Review of 44 Meta-Analyses of Randomized Controlled Trials Perspectives on Psychological Science February 16, 2021
- An Exploration of Formal and Informal Mindfulness Practice and Associations with Wellbeing Mindfulness May 21, 2018
and 11 more in the library