Mind, Body, and Well-being in Adults: Exploring the Efficacy of a Brief Meditation Intervention
Joshua Marmara, Warwick Hosking, Siân A. McLean
Mindfulness September 10, 2026 DOI: 10.1007/s12671-026-02981-w (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Preregistered Peer reviewed |
|---|---|
| Sample size | 227 |
| Population | Non-clinical adults aged 18 to 39 residing in Australia, without current or recent eating or anxiety disorders or a history of panic attacks |
| Intervention | Guided self-compassion meditation podcasts |
| Dose | three 20-min guided self-compassion meditation podcasts over 3 weeks |
| Duration | 3-week intervention with 6-week follow-up |
| Topics | Meditation |
| Key findings | A brief, self-guided self-compassion meditation intervention produced greater improvements in body appreciation, self-compassion, and positive well-being, and greater reductions in body dissatisfaction, than a waitlist control, with gains maintained at six-week follow-up. Self-reported meditation frequency did not predict changes in outcomes. |
Abstract
Abstract Objectives Self-compassion, which incorporates mindfulness, self-kindness, and common humanity, has been linked to greater body appreciation and positive well-being. This randomised controlled trial examined the effects of a brief, self-guided self-compassion meditation intervention, delivered without appearance-focused instructions, on body appreciation, positive well-being, self-compassion, and body dissatisfaction in a non-clinical adult sample.
Method: Participants ( N = 227; M age = 30.97, SD = 5.28) were randomly assigned (1:1) to an intervention group ( n = 114), who accessed three 20-min guided self-compassion meditation podcasts over 3 weeks, or a waitlist control group ( n = 113). Assessments occurred at baseline, post-intervention, and 6-week follow-up. Exclusion criteria included current or recent eating or anxiety disorders, a history of panic attacks, non-residency in Australia, or age outside 18 to 39 years.
Results: Intention-to-treat mixed repeated-measures ANOVAs revealed significant Group × Time interactions: the intervention group showed greater improvements in body appreciation, self-compassion, and positive well-being, and reductions in body dissatisfaction, compared to controls. Gains were maintained at 6-week follow-up. Contrary to expectations, self-reported meditation frequency did not predict changes in outcomes. Exploratory analyses showed that increases in self-kindness and mindfulness were associated with greater body appreciation and positive well-being, while reductions in self-judgment were linked to lower body dissatisfaction.
Conclusions: Brief self-compassion practices, without appearance-specific instruction, can yield lasting benefits for body appreciation and positive well-being. Future research should examine engagement quality, optimise practice frequency, and increase gender diversity to improve the reach and effectiveness of scalable self-compassion interventions. Preregistration This study is not preregistered.
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
Cites 9
- Short-term meditation training improves attention and self-regulation Proceedings of the National Academy of Sciences October 11, 2007
- Loving-kindness and compassion meditation: potential for psychological interventions. Clinical Psychology Review July 26, 2011
- Mindfulness and self-compassion as predictors of psychological wellbeing in long-term meditators and matched nonmeditators The Journal of Positive Psychology April 11, 2012
- Adverse events in meditation practices and meditation‐based therapies: a systematic review Acta Psychiatrica Scandinavica August 21, 2020
- Brief self-compassion meditation training for body image distress in young adult women. Body image December 1, 2016
and 4 more in the library