Boosting out-of-class meditation practice

Galla, Brian M., et al. “Mindfulness, meet self-regulation: Boosting out-of-class meditation practice with brief action plans.” Motivation Science, vol. 2, no. 4, 2016, pp. 220, http://dx.doi.org/10.1037/mot0000045.

 

Abstract. Mindfulness training programs require the completion of daily out-of-class meditation practices, often referred to as “homework,” and individuals who adhere to these requirements have better outcomes. Nevertheless, many people fall short of the recommended amount of meditation practice. Two field studies tested whether the formation of action plans—strategic plans for when and where to meditate—would support out-of-class meditation practice.

Study 1 was a 3-month longitudinal study of adolescents who participated in a 5-day meditation retreat. Immediately before and after, and then 3 months later, adolescents answered questions about emotional well-being. Immediately after the retreat, adolescents also answered questions about their commitment to continue meditating, and action plans for when and where to meditate. Three months later, they reported on their meditation frequency. S

tudy 2 was a between-subjects experiment in which adults enrolled in an 8-week mindfulness program were randomly assigned to an action plan condition or a control condition. Personal commitment to practice meditation was assessed at baseline, out-of-class meditation frequency was assessed weekly, and emotional well-being was assessed at the beginning and end of the 8-week program.

In both studies, individuals who formed strategic plans for when and where to meditate meditated more frequently, but only if they also had a strong personal commitment to do so. Further, out-of-class meditation days mediated the association between action plans and emotional well-being among participants with strong personal commitment. Collectively, these results suggest that although mindfulness is about nonreactive awareness of the present, its practice is enhanced by planning ahead.

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Is meditation always relaxing? Longitudinal study of 3 methods

Lumma, A. L., Kok, B. E., & Singer, T. (2015). Is Meditation always relaxing? Investigating Heart Rate, Heart Rate Variability, Experienced Effort and Likeability during Training of three types of Meditation. International Journal of Psychophysiology. Accepted manuscript in press. From the Abstract.

Meditation is often associated with a relaxed state of the body. Meditation can however also be regarded as a kind of mental task and training, which is associated with mental effort and physiological arousal. The cardiovascular effects of meditation may vary depending on the type of meditation, degree of mental effort, and amount of training.

In the current study we assessed heart rate (HR), high-frequency heart rate variability (HF-HRV) and subjective ratings of effort and likeability during three types of meditation varying in their cognitive and attentional requirements, namely breathing meditation, loving-kindness meditation and observing-thoughts meditation. In the context of [this] project, a one-year longitudinal mental training study, participants practiced each meditation exercise on a daily basis for 3 months.

Results showed that as expected HR and effort were higher during loving-kindness meditation and observing-thoughts meditation compared to breathing meditation. With training over time HR and likeability increased, while HF-HRV and the subjective experience of effort decreased. The increase in HR and decrease in HF-HRV over training was higher for loving-kindness meditation and observing-thoughts meditation compared to breathing meditation.

In contrast to implicit beliefs about meditation being always relaxing and associated with low arousal, the results show that core meditations aiming at improving compassion and meta-cognitive skills require effort and are associated with physiological arousal compared to breathing meditation. Overall these findings can be useful in making more specific suggestions about which type of meditation is most adaptive for a given context and population.