Meditation Research

Stress

Students who meditate 30 minutes or more per week significantly reduced stress.

Gutierrez, D., Conley, A. H., & Young, M. (2016). Examining the effects of Jyoti meditation on stress and the moderating role of emotional intelligence. Counselor Education and Supervision, 55(2), 109–122.

Participants in an 8-week meditation training showed a significant reduction in anxiety, depression, and number of panic attacks.

Kabat-Zinn, J., Massion, A. O., Kristeller, J., Peterson, L. G., Fletcher, K. E., Pbert, L., … Santorelli, S. F. (1992). Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. The American Journal of Psychiatry, 149(7), 936–943.

Focus

13 minutes per week over eight weeks improved attention in inexperienced meditators.

Basso J.C., McHale A., Ende V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220.

Relationships

A review of the literature finds improvement in relationships to be the strongest effect of meditation.

Sedlmeier, P., Loße, C., & Quasten, L. C. (2018). Psychological effects of meditation for healthy practitioners: An update. Mindfulness, 9(2), 371–387.

Recovery from Stress

Students who meditated recovered from stress faster than other means of relaxation.

Borchardt, A. R., & Zoccola, P. M. (2018). Recovery from stress: an experimental examination of focused attention meditation in novices. Journal of Behavioral Medicine, 41(6), 836–849.

Physical Health

Meditation significantly reduces heart rate, blood pressure, and cholesterol.

Ospina et al, (n.d.) Meditation Practices for Health: State of the Research. Evidence Report/Technology Assessment, No. 155, Agency for Healthcare Research and Quality U.S. Department of Health and Human Services 540 Gaither Road Rockville, MD 20850.

Work Performance

Meditation practice may positively influence job performance, including job satisfaction, subjective job performance, and work engagement.

Shiba K, Nishimoto M, Sugimoto M, & Ishikawa Y (2015) The association between meditation practice and job performance: A Cross-sectional study. PLOS ONE 10(12): e0145140.