A study in Nature Human Behaviour found that four types of self-administered mindfulness meditation exercises—mindful walking, mindful breathing, loving-kindness meditation, and body scan—effectively reduce stress among English-speaking adults in high-income countries.
By Dr. Chinta SidharthanJun 12 2024Reviewed by Susha Cheriyedath, M.Sc. In a recent study published in the journal Nature Human Behaviour, a large international team of researchers surveyed various mindfulness practitioners and conducted a multi-site study to determine what types of self-administered mindfulness meditation interventions effectively reduced stress and what the boundary conditions and effects of the selected mindfulness meditation exercises were.
Mindful meditation involves the process of focusing on the present through awareness of bodily sensations, breathing, emotions, and thoughts. It can be self-administered and does not require complicated apparatus, settings, or postures. However, despite being practiced by millions of users, the effectiveness of self-administered mindfulness meditations in lowering stress remains debated.
As part of the survey, they requested mindfulness practitioners to recommend the widely used and most prominent exercises in their areas of practice. A list of the popular exercises recommended by the practitioners was then cross-referenced against a published inventory of popular self-administered mindfulness meditation exercises.
While the mindfulness conditions in the study involved listening to the trainers' instructions, the control conditions involved listening to excerpts from three popular books. Each excerpt was in standard English and contained no passages involving significant plot changes that would cause strong emotions in the listener.
Compared to the control conditions, the four types of mindfulness exercises, namely, mindful walking, mindful breathing, loving-kindness meditation, and body scan, were found to be more effective in lowering the participants' stress levels.
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