A new micro-intervention to increase the enjoyment and continued practice of meditation.
Patty van Cappellen, Lahnna I Catalino, Barbara L. Fredrickson
Emotion October 15, 2019 DOI: 10.1037/emo0000684 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 240 |
| Population | Midlife adults |
| Duration | 3-week follow-up period |
| Topics | Meditation |
| Keywords | Psycinfo Happiness Intervention counseling Clinical psychology Kindness Gratitude Psychotherapist Developmental psychology Medline |
| Citations | 42 |
| Key findings | Exposure to a prioritizing positivity microintervention amplified the effect of loving-kindness (vs. mindfulness) meditation on positive emotions, and initial positive emotions predicted the frequency and duration of meditation practice over 21 days. |
Abstract
New health behaviors are difficult to maintain and meditation is no different. We tested two key pathways of the upward spiral theory of lifestyle change (Fredrickson, 2013), which identifies positive emotions as critical ingredients for the maintenance of new health behaviors. The present experiment combined a laboratory session that introduced novices to meditation with a 3-week follow-up period to assess the extent to which study participants maintained this new health behavior. In a 2 × 2 experimental design, midlife adults (N = 240) were randomized to (a) learn about judicious ways to prioritize positivity (labeled "prioritizing positivity plus") or about a control topic that also featured the science of positive emotions and (b) follow a guided meditation based on either loving-kindness, which provided an opportunity to self-generate positive emotions, or mindfulness, which did not. All participants rated their emotions following the initial guided meditation and reported, week by week, whether they meditated during the ensuing 21 days. Analyses revealed that being exposed to the prioritizing positivity plus microintervention, relative to a control passage, amplified the effect of engaging in loving-kindness (vs. mindfulness) meditation on positive emotions. Additionally, the degree to which participants experienced positive emotions during first exposure to either meditation type predicted the frequency and duration at which they practiced meditation over the next 21 days. These findings show that the enjoyment of meditation can be experimentally amplified and that initial enjoyment predicts continued practice. Discussion spotlights the importance of differentiating effective and ineffective ways to pursue happiness. (PsycInfo Database Record (c) 2020 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
- The Impacts of Background Music on the Effects of Loving-Kindness Meditation on Positive Emotions. Behavioral Sciences March 4, 2024
- The Impact of Morning Meditation and Sleep Quality on Affective and Health Outcomes in Healthcare Workers. International Journal of Environmental Research and Public Health April 9, 2025
- Pre-Molecular Assessment of Self-Processes in Neurotypical Subjects Using a Single Cognitive Behavioral Intervention Evoking Autobiographical Memory. Behavioral Sciences October 5, 2022
- Exploring Meditation Profiles and Predictors in Nursing Students. Journal of Holistic Nursing June 2023
- Motivation for Meditation and its Association with Meditation Practice in a National Sample of Internet Users. Mindfulness September 20, 2022
and 2 more in the library
Cites 9
- Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology October 27, 2008
- Effect of kindness-based meditation on health and well-being: A systematic review and meta-analysis. Journal of Consulting and Clinical Psychology June 30, 2014
- In search of durable positive psychology interventions: Predictors and consequences of long-term positive behavior change The Journal of Positive Psychology September 1, 2010
- Self-transcendent positive emotions increase spirituality through basic world assumptions Cognition & Emotion May 13, 2013
- Effects of oxytocin administration on spirituality and emotional responses to meditation Social Cognitive and Affective Neuroscience June 17, 2016
and 4 more in the library