Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators.
Julia C. Basso, Alexandra McHale, Victoria Ende, Douglas J Oberlin, Wendy A Suzuki
Behavioural Brain Research January 1, 2019 DOI: 10.1016/j.bbr.2018.08.023 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Population | Meditation-naïve adults aged 18-45 |
| Interventions | Guided meditation podcast listening |
| Dose | 13 min daily |
| Duration | 8 weeks |
| Measures | Trier Social Stress Test (TSST) |
| Topics | Meditation |
| Keywords | Breathing Cognition Consciousness Executive function Stress |
| Key findings | Eight weeks of 13-minute daily guided meditation, but not four weeks, decreased negative mood and state anxiety on the Trier Social Stress Test and enhanced attention, working memory, and recognition memory relative to daily podcast listening. The authors report that meditation-induced changes in emotional regulation were more strongly linked to improved affective state than to improved cognition, suggesting a lower duration threshold for benefits in non-experienced meditators. |
Abstract
Meditation is an ancient practice that cultivates a calm yet focused mind; however, little is known about how short, practical meditation practices affect cognitive functioning in meditation-naïve populations. To address this question, we randomized subjects (ages of 18-45) who were non-experienced meditators into either a 13-min daily guided meditation session or a 13-min daily podcast listening session (control group) for a total duration of 8 weeks. We examined the effects of the daily meditation practice relative to podcast listening on mood, prefrontal and hippocampal functioning, baseline cortisol levels, and emotional regulation using the Trier Social Stress Test (TSST). Compared to our control group, we found that 8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores on the TSST. Furthermore, we report that meditation-induced changes in emotional regulation are more strongly linked to improved affective state than improved cognition. This study not only suggests a lower limit for the duration of brief daily meditation needed to see significant benefits in non-experienced meditators, but suggests that even relatively short daily meditation practice can have similar behavioral effects as longer duration and higher-intensity mediation practices.
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 90
- The Effect of Mindfulness-based Programs on Cognitive Function in Adults: A Systematic Review and Meta-analysis Neuropsychology Review August 4, 2021
- Mindfulness and foreign language learners’ self-perceived proficiency: the mediating roles of anxiety and burnout Journal of Multilingual and Multicultural Development January 24, 2023
- A scoping review for building a criticality-based conceptual framework of altered states of consciousness Frontiers in Systems Neuroscience May 25, 2023
- Psychedelic Experience October 26, 2023
- Educating Through Attentional States of Consciousness, an Effective Way to Develop Creative Potential? Frontiers in Education March 17, 2022
and 85 more in the library
Cites 52
- The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology 2003
- Meditation Programs for Psychological Stress and Well-being JAMA Internal Medicine January 6, 2014
- Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders American Journal of Psychiatry July 1, 1992
- Short-term meditation training improves attention and self-regulation Proceedings of the National Academy of Sciences October 11, 2007
- A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction Annals of Behavioral Medicine February 1, 2007
and 47 more in the library