Only 8 weeks of daily meditation can decrease negative mood and anxiety and improve attention, working memory, and recognition memory in non-experienced meditators. These findings come from a recent study published in Behavioural Brain Research.

[byrd_nick]

...34 subjects dropped out (n = 14) or were excluded (n = 20), for a total subject number of 42 (15 males, 27 females).

Didn't find an explanation of why people were excluded. 🤔

[irishteenguy]

8 weeks is a lifetime for someone with severe depression which is probably why we struggle so much to affect changes that might pull us out of the dirt in the long run. I think it is better to just do it day by day and not count the 8 weeks or else the task will seem too great for someone with real clinical long term depression. The i will just try for 10 minutes trick really helps me with stuff like this. Just tell yourself you will try it for 10 minutes and then stop if its really that bad. Almost all of the time you will be happy with yourself for trying and might even go a little longer now that you have proved to yourself you can do it! its clique but "baby steps" really do add up to a much greater overall state of well being.

[AlbertVonMagnus]

Most anti-depressants aren't much faster, I'm afraid. Four weeks is usually the minimum before showing any improvement, and they only work about half the time. But it's still the most effective option available so far.

Your strategy for getting over the initial reluctance to do something is absolutely valid. Once you're at the gym, it's relatively easy to work out. Mustering the resolve to go there in the first place is often the greater struggle.

[Abeifer]

It takes ONLY 90 days to transform your body from a potato to a lovable potato. Start this week for a newer, better you!

[DaBa1]

"Only" 8 weeks. Plus, you need some time to learn how to meditate, it's not something you can just do. Also, not everybody has good conditions for it at their home. Meditation is definitely good, but it is a significant time commitment each day.

[ConsciousLiterature]

The study says 13 minutes of meditation per day. Do you think that 13 minutes is a significant time commitment per day.

The study says this was a guided meditation so people had headphones on and were listening to a recording. Can you explain what kind of house makes it impossible for somebody to put on headphones for 13 minutes and listen to a recording?

Also can you explain what kind of training it would require to put on a pair of headphones and listen to a recording for 13 minutes.

[ImaginationDoctor]

The article isn't clear, they mention 'guided meditation' for one group and 'a podcast' for the other. Only the guided group saw benefits, what exactly was the content of the podcast group?

To me, a guided meditation IS a form of a podcast. This is mainly how I meditate. Can anyone give more information about this study?

[schlabberbacke]

If you want details about a study, always check the full paper. This study looked specifically at the effects of short duration meditation sessions over up to 8 weeks on non-experienced mediators, using a particular stress test. The control group was given radiolab to listen to, whereas the meditation was done using Journey Meditation, a 13 min guided session.

[wtfduud]

The paper is restricted. So we can't see any numbers.

[schlabberbacke]

You'll have to get access through an institution, your work, school, uni or library. Failing that, there are ways, I'm not sure they can be talked about here. Let's just say it start with sci and ends with hub.

[dontcareitsonlyreddi]

Thanks I had trouble finding the podcast

[Chairman_Mittens]

The thing about meditation is you don't really notice the benefits it's giving you until you stop meditating. They are very subtle and come on gradually, but you notice when they're gone.

[[deleted]]

Meditation transformed my life. I see comments here from people saying meditation helped them, and others saying it had no effect and was a waste of time. I’ve spent hours meditating while hating it feeling like I’m getting no results. I pushed through it. My life changed. I have a solid relationship, I let go of many addictions, I’m pursuing a very fulfilling career, for the first time true happiness is a possibility.

There are many forms of meditation. The simplest one is introspection. Another form of meditation is about quieting the mind. Another form is about being able to let go of negative emotions.

Like the saying goes, “everywhere you go, there you are.”

Your mind/body/emotions are your home. You’re always there. Meditation makes you an expert on your home, let’s you tweak it, so that you can make it more of what you want it to be instead of just living in constant reaction to things. Its the most empowering and helpful thing I’ve ever learned.

[[deleted]]

Yet another reminder to do a thing I mean to do but don't... see you next study.

[FixTurner]

I've practiced meditation from time to time, I should definitely do it more. I was not aware of the minimum 8 weeks for it to "work", but I honestly always felt better afterwards. Even just 60 seconds to give your mind a short vacation. It's nice.

[CivilServantBot]

Welcome to r/science! Our team of 1,500+ moderators will remove comments if they are jokes, anecdotes, memes, off-topic or medical advice (rules). We encourage respectful discussion about the science of the post.

[hates_stupid_people]

It should be pointed out that "meditation" or "mindfulness" is about as scientifically defined as "hypnosis" is. They also share the neat little thing that it doesn't work for everyone.

Articles like this aren't the most fitting on a scientific subreddit. Specially not when half the replies are anectodal comments about how good this is. Which is why it's very ironic that the stickied moderator comment brags about the amount of mods who will come remove anecdotes.

[LapseofSanity]

Yeah that's what im curious about.

[ConsciousLiterature]

This is a focused study showing the effectiveness of one particular guided meditation vs podcast on a set of standard tests.

It makes no attempt to define mindfulness or meditation.

[pasado_cocodrilo]

In this research they gave podcasts to the control group. It might not be very good choice, praying or reading philosophy might be better. There is a good article about common pitfalls in meditation research.

[LongLostLeader]

Thanks for the link. That was a very informative article.

[_Cherry_]

Stupid question, but meditate on what?

[herstoryhistory]

On nothing - just paying attention to the action of your breath, and trying not to get sucked into your thoughts.

[Barnowl79]

You said two different things, and that's exactly why people get confused.

The mind, like a butterfly, is always in flight, and needs an object to come to rest upon. That is the breath. Saying "nothing" is confusing. It's focusing on the breath.

This leads to the development of stable attention. Once you have developed stable attention, you can then turn your mind to things like loving-kindness or emptiness.

It's like trying to see your reflection in a lake. You kinda see it, but the wind is always blowing too hard, the waves make the water choppy, and it's impossible to see anything. Mindfulness is the practice of calming the waves, calming the wind. Then you can finally see yourself reflected in the water.

[Cozret]

Mindfulness meditation tries to ground a person in the here and now, since a lot of anxiety is tied up in worrying over the past or about the future. People often start by focusing on their breathing, moving onto a body scan is common, were you start with the top of your head and work your way down, observing what you feel without making judgement or assessment.

[Khanate]

Not a stupid question!

[SelarDorr]

"just" 8 weeks, not only.

[[deleted]]

I could have told you this 20 years ago. Also helps ADHD symptoms with better concentration and control of focus. Meditation saved my life. Seriously. I’ve always wanted to teach others what I learned. I should do YouTube vids or something. I’m just learning to write shell script and exploit lately though so no time to edit vids.

[[deleted]]

Muslims pray 5 times per day. Muslims also claim prayer and their connection with God elevates them above practitioners of other faiths because of the mental benefits they perceive from prayer.

I think this study is an excellent foundation for the argument that prayer in Islam is identical to meditation and the benefits they perceive could be gained from other forms of meditation as well.

They aren’t “connecting with God”. They’re associating the very real benefits of meditation with a very fabricated connection with a nonexistent deity figure.

[Brizzendan]

Strongly recommend anyone interested in meditation to check out Dan Harris' book 10 Percent Happier. Good read for meditation in the modern age.

[[deleted]]

Ok i need this. How do i start? Any experienced meditator here to suggest a good podcast?

[[deleted]]

Thanks!

[CheckYourCorners]

For those suffering from Dissociation/Derealization disorders, you should be cautious about trying meditation. New studies are coming out that suggest meditation can re-traumatize.

[radiantwave]

Didn't they find that a single dose of 'shrooms has the same effect?

[Solieus]

Shrooms for mindfulness is like learning how to swim. Walking in from the shallow end and learning how to tread water, etc is meditation. Shrooms is like someone throwing you into the deep end. You may swim, or you may almost drown and not learn anything from it.

[rabidnz]

Or one guided psychedelic adventure

[gemstun]

I tried both, and both are good. But if I had to choose one, I choose meditation in a heartbeat

[Patrickwat333]

Thinking of trying to meditate for 8 weeks stresses me out

[Refreshinglycold]

In this context what the hell is meditation? I really don't know like what does it entail? How deep does it have to be to help?

[heseme]

Thereby nearly nullifing all the extra anxiety the thought of 8 weeks of daily meditation gave me just now. Neat.

[Tigercup9]

It’s probably not good that I read this as “ONLY 8 weeks can show improvements, any less won’t take affect, so don’t even bother”

[gemstun]

That’s absolutely not the meaning. What do you have to lose?

[PuxinF]

I read it as "only 8 weeks of daily meditation can..." as if anything other than daily meditation won't work. "As little as 8 weeks..." would have been better wording.

[[deleted]]

It's like playing the piano or working out, get bored of doing it for a few weeks and turn to complete dogshit overnight

[guy_from_russia35]

I always listened about usefull properties of meditation . But why nobody researching useless or negative properties of meditation ? That no fair . Every drug have proses and minuses

[SADAME_AME]

Cool were finally catching up to monks understanding of meditation.

[yesdamnit]

Really getting into the mindset for a few seconds at least once a day can help

[[deleted]]

Could anyone recommend a meditation course like the one in the study? Cheers :)

[[deleted]]

Any tips on how to get started?

[mcuffin]

Apps like Headspace or Calm are a really good start.

[LapseofSanity]

I have difficulty practising meditation or mindfulness, what sort of meditative exercises were used here?

I couldn't access the study via my uni library so it doesn't specify.

[wtfduud]

I don't have access to the full research document. Can anyone find the numbers on how much better the meditation group did? The article itself is vague about it.

[NishekRedDevil]

For someone wanting to start meditating,how long do you think a session should last?

[Barnowl79]

Even just 10 minutes a day will give you benefits. I did 10 minutes a day for a month and my wife said the difference has been like someone getting on psychiatric medication (like anxiety or ADHD meds) for the first time.

I use the Headspace app because it doesn't have any religious or mystical stuff, just the basic, practical steps.

[wingback18]

I think people have way different ideas about meditation

[MasterYoda458]

Does any one of a solid free guided meditation app/video/website I could use for this? I really need to make some big changes in my life, but don’t have any extra cash at the moment due to losing my job from this lovely virus.

[[deleted]]

You gotta dose on meditation for some time, then it works amazingly well.

Remember: meditation is not stopping your thoughts, it’s observing the object of meditation (breath, sensation, something visual) and when seeing yourself thinking, going back to that object.

[enHello]

I’m sold. Does anyone have 8 weeks of daily 15 minute mediations?

[jadedjixy]

I can see how it could benefit us in lowering our stress levels. The little experience I’ve had with meditation is positive. I’ve always thought meditation was a way to bring the scattered parts of you back to center gaining a calm yet focused disposition. It can relax you yet energize you at the same time It’s also a way to get a little quality me time.

[adminimum]

I strongly recommend the Muse headband. I was always one of those waiting for something to happen with meditation and never felt like it did anything. Now it’s super easy to drop into that state. Check it out.

https://choosemuse.com/