Which Meditation Technique for Whom? An Experimental Single-Case Study Comparing Concentrative, Humming, Observing-Thoughts, and Walking Meditation

Body awareness, decentering, and emotion regulation improved reliably and continuously over time for all four meditation techniques—concentrative, humming, observing-thoughts, and walking—suggesting these processes are common mechanisms for novice meditators. Walking meditation produced the smallest improvements in decentering and mind-wandering but the largest in body awareness and emotion regulation. Classic techniques (concentration, observing-thoughts) led to more consistently positive response patterns and better outcomes for participants high in neuroticism, while those high in extraversion benefited more from humming and walking meditation. Motivation and personality also interacted with technique effectiveness.

Study at a glance

Abstract

Abstract Objectives Meditation encompasses a variety of techniques, but little is known on how and for whom they work. This study explored potential mechanisms of four different meditation techniques in beginners and which technique might be suited for whom. Method Using an experimental single-case design, we compared the longitudinal effects of concentrative, humming, observing-thoughts, and walking meditation. Forty-four healthy participants without meditation experience were randomly assigned to one of the four techniques and 42 completed the treatment. Following a baseline period of 2 to 4 weeks, participants learned and practiced their technique 20 min daily for 6 to 8 weeks and completed daily online questionnaires throughout the entire study period. At pretest, we assessed participants’ motivation and personality. We analyzed the data visually and by conducting single-case meta-analyses, correlation, and multivariate analyses. Results Body awareness, decentering, and emotion regulation improved reliably and continuously over time, for all four techniques. Thus, these processes could represent common mechanisms for novice meditators. Walking meditation led to the smallest improvements in decentering and mind-wandering, but the highest in body awareness and emotion regulation. Individuals varied in response to the treatment. The two “classic” techniques (concentration, observing-thoughts) led to more consistently positive multivariate response patterns and to better responses in participants high in neuroticism. In contrast, those high in extraversion benefitted more from the two unusual ones (humming, walking). We additionally observed interesting interactions with different motivational reasons. Conclusions With this study, we hope to contribute to theory building and answering two urgent questions—what the key mechanisms of meditation are and who benefits most from what kind of practice.