Skip to content

MeditationPractice family23 styles

Meditation

Meditation is a practice studied in relation to emotional wellbeing, stress, and cognitive functioning. Its research profile is comparatively extensive, with findings synthesized in meta-analyses, so the overall picture is more developed than for many less-studied practices.

Meditation is linked with changes in anxiety and mood, including effects related to depression.

230 studies on meditation in general · +271 more studies of single styles, each counted once →

Styles of meditation

23 styles in our catalog. 4 written up from studies.

  • Mindfulness Meditation

    Good for: Trauma Symptom Reduction · Appetite Suppression (Desired) · Cognitive Function Improvement

    Effort: Low · Session: 10–150 min · Studies: 262 own

  • Loving-Kindness Meditation (Metta)

    Good for: Mood Improvement · Trauma Symptom Reduction · Social Function Improvement

    Effort: Very low–moderate · Session: 5–150 min · Studies: 45 own

  • Focused Attention Meditation

    Good for: Concentration Improvement · Cognitive Function Improvement · Mood Improvement

    Effort: Low–very high · Session: 8–360 min · Studies: 44 own

  • Transcendental Meditation

    Good for: Anxiety Reduction · Sleep Quality Improvement · Trauma Symptom Reduction

    Effort: Low · Session: 10–30 min · Studies: 26 own

Not written up yet (19): 5-4-3-2-1 Grounding · Body Scan Meditation · Breath Counting Meditation · Chakra Meditation · Gratitude Meditation · Guided Imagery · Jhana Meditation · Mantra Meditation · Micro-Meditation · Noting Meditation · Open Monitoring Meditation · RAIN Meditation · Self-Inquiry Meditation · Tonglen Meditation · Trataka (Candle Gazing) · Vipassana Meditation · Visualization Meditation · Walking Meditation · Zazen Meditation

What each style was studied for

Each column counts only trials of that style. Ratings sit side by side. We never combine them.

  • Anxiety Reduction
    Meditation in general
    Medium · 71 trials
    Mindfulness Meditation
    Medium · 91 trials
    Loving-Kindness Meditation (Metta)
    Medium · 3 trials
    Focused Attention Meditation
    Low · 4 trials
    Transcendental Meditation
    Medium · 6 trials

    Trials, each once: 158

  • Antidepressant Effect
    Meditation in general
    Medium · 66 trials
    Mindfulness Meditation
    Medium · 79 trials
    Loving-Kindness Meditation (Metta)
    Low · 6 trials
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    Low · 4 trials

    Trials, each once: 141

  • Mood Improvement
    Meditation in general
    Medium · 53 trials
    Mindfulness Meditation
    Medium · 57 trials
    Loving-Kindness Meditation (Metta)
    Medium · 11 trials
    Focused Attention Meditation
    Low · 6 trials
    Transcendental Meditation
    Low · 5 trials

    Trials, each once: 123

  • Stress Resilience Improvement
    Meditation in general
    Medium · 35 trials
    Mindfulness Meditation
    Medium · 56 trials
    Loving-Kindness Meditation (Metta)
    Low · 4 trials
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    Low · 4 trials

    Trials, each once: 94

  • Cognitive Function Improvement
    Meditation in general
    Medium · 18 trials
    Mindfulness Meditation
    Medium · 19 trials
    Loving-Kindness Meditation (Metta)
    Medium · 3 trials
    Focused Attention Meditation
    Low · 9 trials
    Transcendental Meditation
    2 trials

    Trials, each once: 48

  • Concentration Improvement
    Meditation in general
    Medium · 8 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    Not rated, mixed results (1 trial)
    Focused Attention Meditation
    Low · 6 trials
    Transcendental Meditation
    Not rated, mixed results (1 trial)

    Trials, each once: 18

  • Present Moment Awareness
    Meditation in general
    Medium · 22 trials
    Mindfulness Meditation
    Medium · 36 trials
    Loving-Kindness Meditation (Metta)
    2 trials
    Focused Attention Meditation
    Not rated, mixed results (2 trials)
    Transcendental Meditation
    —

    Trials, each once: 57

  • Emotional Regulation Improvement
    Meditation in general
    Medium · 18 trials
    Mindfulness Meditation
    Medium · 28 trials
    Loving-Kindness Meditation (Metta)
    Low · 4 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    1 trial

    Trials, each once: 50

  • Analgesic Effect
    Meditation in general
    Medium · 10 trials
    Mindfulness Meditation
    Medium · 14 trials
    Loving-Kindness Meditation (Metta)
    1 trial
    Focused Attention Meditation
    —
    Transcendental Meditation
    1 trial

    Trials, each once: 24

  • Fatigue Reduction
    Meditation in general
    Medium · 5 trials
    Mindfulness Meditation
    Medium · 17 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    Not rated, mixed results (1 trial)
    Transcendental Meditation
    1 trial

    Trials, each once: 23

  • Trauma Symptom Reduction
    Meditation in general
    Medium · 5 trials
    Mindfulness Meditation
    High · 11 trials
    Loving-Kindness Meditation (Metta)
    2 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    2 trials

    Trials, each once: 17

  • Blood Pressure Support
    Meditation in general
    Medium · 5 trials
    Mindfulness Meditation
    Medium · 7 trials
    Loving-Kindness Meditation (Metta)
    Not rated, mixed results (1 trial)
    Focused Attention Meditation
    —
    Transcendental Meditation
    2 trials

    Trials, each once: 15

  • PTSD (Post-Traumatic Stress Disorder)
    Meditation in general
    2 trials
    Mindfulness Meditation
    High · 4 trials
    Loving-Kindness Meditation (Metta)
    Low · 3 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    1 trial

    Trials, each once: 10

  • Improve Heart Rate Variability (HRV)
    Meditation in general
    Medium · 6 trials
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    1 trial
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 9

  • Memory Improvement
    Meditation in general
    Not rated, mixed results (3 trials)
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    1 trial
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 7

  • Reaction Speed Increase
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    1 trial
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 4

  • Sleep Quality Improvement
    Meditation in general
    Medium · 19 trials
    Mindfulness Meditation
    Medium · 27 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    Medium · 5 trials

    Trials, each once: 45

  • Depression
    Meditation in general
    Medium · 30 trials
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    Medium · 4 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    1 trial

    Trials, each once: 35

  • Self-Compassion Improvement
    Meditation in general
    Medium · 7 trials
    Mindfulness Meditation
    Medium · 10 trials
    Loving-Kindness Meditation (Metta)
    Medium · 5 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 21

  • Social Function Improvement
    Meditation in general
    Medium · 9 trials
    Mindfulness Meditation
    Medium · 8 trials
    Loving-Kindness Meditation (Metta)
    Medium · 6 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 21

  • Chronic Pain
    Meditation in general
    Medium · 4 trials
    Mindfulness Meditation
    Medium · 5 trials
    Loving-Kindness Meditation (Metta)
    1 trial
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 10

  • Physical Function
    Meditation in general
    Low · 3 trials
    Mindfulness Meditation
    Medium · 5 trials
    Loving-Kindness Meditation (Metta)
    Not rated, mixed results (1 trial)
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 8

  • Empathy Improvement
    Meditation in general
    2 trials
    Mindfulness Meditation
    Medium · 3 trials
    Loving-Kindness Meditation (Metta)
    2 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 7

  • Self-Awareness Increase
    Meditation in general
    Medium · 4 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    Not rated, mixed results (1 trial)
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 6

  • Cardiovascular Health Support
    Meditation in general
    2 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    2 trials

    Trials, each once: 6

  • Insomnia
    Meditation in general
    2 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    2 trials

    Trials, each once: 6

  • Working Memory Improvement
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    2 trials
    Transcendental Meditation
    —

    Trials, each once: 4

  • Alertness Increase
    Meditation in general
    Not rated, mixed results (1 trial)
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    2 trials
    Transcendental Meditation
    —

    Trials, each once: 4

  • Breast Cancer
    Meditation in general
    High · 7 trials
    Mindfulness Meditation
    Medium · 12 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 16

  • Cancer (General)
    Meditation in general
    Medium · 6 trials
    Mindfulness Meditation
    Low · 9 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 14

  • Chronic Pain Reduction
    Meditation in general
    Medium · 3 trials
    Mindfulness Meditation
    Medium · 6 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 9

  • Hypertension (High Blood Pressure)
    Meditation in general
    Medium · 3 trials
    Mindfulness Meditation
    Medium · 5 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 8

  • Rumination Reduction
    Meditation in general
    —
    Mindfulness Meditation
    Medium · 4 trials
    Loving-Kindness Meditation (Metta)
    2 trials
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 6

  • Interoception Improvement
    Meditation in general
    Medium · 3 trials
    Mindfulness Meditation
    Medium · 3 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 5

  • Neuroplasticity Improvement
    Meditation in general
    Medium · 3 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 5

  • Generalized Anxiety Disorder
    Meditation in general
    1 trial
    Mindfulness Meditation
    Medium · 4 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 5

  • Pregnancy
    Meditation in general
    1 trial
    Mindfulness Meditation
    Medium · 4 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 5

  • Autism Spectrum Disorder
    Meditation in general
    Medium · 3 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 4

  • Migraine
    Meditation in general
    Medium · 4 trials
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 4

  • Mild Cognitive Impairment
    Meditation in general
    Low · 3 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 4

  • Parkinson's Disease
    Meditation in general
    Medium · 4 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 4

  • Appetite Suppression (Desired)
    Meditation in general
    2 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Body Composition Improvement
    Meditation in general
    2 trials
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    1 trial

    Trials, each once: 3

  • Pain Tolerance Improvement
    Meditation in general
    Not rated, mixed results (1 trial)
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Sexual Function and Libido Improvement
    Meditation in general
    2 trials
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Physical Endurance Increase
    Meditation in general
    Not rated, mixed results (2 trials)
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    Not rated, mixed results (1 trial)
    Transcendental Meditation
    —

    Trials, each once: 3

  • Inflammation Reduction
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Respiratory Health Support
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Anxiety Disorder (General)
    Meditation in general
    —
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    2 trials
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 3

  • Female Infertility
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Lung Cancer
    Meditation in general
    2 trials
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Major Depressive Disorder
    Meditation in general
    2 trials
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Menopause
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Multiple Sclerosis
    Meditation in general
    2 trials
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 3

  • Sleep Onset Improvement
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • HDL Cholesterol Increase
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Cholesterol Level Reduction
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Irritability Reduction
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Migraine Relief
    Meditation in general
    1 trial
    Mindfulness Meditation
    Not rated, mixed results (1 trial)
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Pregnancy Outcome Support
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Addiction (General)
    Meditation in general
    2 trials
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Chronic Kidney Disease
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Diabetes (General)
    Meditation in general
    1 trial
    Mindfulness Meditation
    Not rated, mixed results (1 trial)
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Epilepsy
    Meditation in general
    1 trial
    Mindfulness Meditation
    Not rated, mixed results (1 trial)
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Fibromyalgia
    Meditation in general
    1 trial
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • IBD (Inflammatory Bowel Disease)
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • PCOS (Polycystic Ovary Syndrome)
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Stroke
    Meditation in general
    Not rated (1 trial)
    Mindfulness Meditation
    Not rated (2 trials)
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Balance Improvement
    Meditation in general
    Not rated, mixed results (1 trial)
    Mindfulness Meditation
    Not rated, mixed results (1 trial)
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Binge Eating Disorder
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Obesity
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Pulmonary Hypertension
    Meditation in general
    1 trial
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Physical Energy Increase
    Meditation in general
    —
    Mindfulness Meditation
    Medium · 4 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 4

  • Asthma
    Meditation in general
    —
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Back Pain
    Meditation in general
    —
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Coronary Artery Disease
    Meditation in general
    —
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Diabetes Type 2
    Meditation in general
    —
    Mindfulness Meditation
    2 trials
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 2

  • Antipsychotic Adjunct Effect
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Female Fertility Improvement
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Respiratory Rate Optimization
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Resting Heart Rate Improvement
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Verbal Fluency Improvement
    Meditation in general
    —
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 1

  • Loneliness Reduction
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Eye and Vision Health Support
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Atrial Fibrillation
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • COPD (Chronic Obstructive Pulmonary Disease)
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • COVID-19
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Crohn's Disease
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Elderly (65+)
    Meditation in general
    —
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 1

  • Heart Disease (General)
    Meditation in general
    —
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    1 trial

    Trials, each once: 1

  • HIV/AIDS
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Post-Viral Syndrome
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Pulmonary Fibrosis
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Schizophrenia
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Scleroderma
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Stroke Recovery
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Tinnitus
    Meditation in general
    —
    Mindfulness Meditation
    1 trial
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    —
    Transcendental Meditation
    —

    Trials, each once: 1

  • Traumatic Brain Injury
    Meditation in general
    —
    Mindfulness Meditation
    —
    Loving-Kindness Meditation (Metta)
    —
    Focused Attention Meditation
    1 trial
    Transcendental Meditation
    —

    Trials, each once: 1

Cells with 1 or 2 trials show the count, not a rating.

4 studies in our set compare two meditation styles.

For 24 more outcomes there are only studies of meditation in general: ADHD (Medium · 3 trials) · Weight Management Support (2 trials) · Insulin Sensitivity Improvement (Not rated, mixed results (1 trial)) · Mental Endurance Increase (1 trial) · Mental Productivity Increase (1 trial) · Motivation Increase (1 trial) · and 18 more

Meditation in general

What studies of meditation as a whole found. A single style may differ.

Overview

Meditation is a practice studied in relation to emotional wellbeing, stress, and cognitive functioning. Its research profile is comparatively extensive, with findings synthesized in meta-analyses, so the overall picture is more developed than for many less-studied practices. Still, the evidence does not make every proposed benefit certain: findings suggest potential rather than guaranteed effects, and support varies by outcome. Research has used mixed approaches, so results reflect meditation across different formats rather than one standardized routine.

Well researched: 230 studies. Last checked Oct 12, 2026.

49
human evidence
37
eligible
18
unclassified
7
animal / null result

Best-evidenced uses

EvidenceStrong
230
Studies

Evidence checked Oct 12, 2026 · newest study 2026

Study designs:Meta-analysis94Systematic review36RCT67Quasi Experimental12Cohort study3Cross Sectional2Pilot study4Qualitative3Narrative review9
Study grades:
A
18
B
89
C
111
D
12

500 community reports across 5 platforms

View sources

Coverage

Effects
64
Helps with
47
Side effects
16
Interactions
15
How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

  • StrongWell established — backed by strong, consistent human research.
  • ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
  • PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
  • LimitedVery limited evidence — treat this as a hypothesis, not proof.
  • InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

  • Very highVery sure — strong, consistent evidence
  • HighFairly sure — consistent evidence from good studies
  • MediumModerately sure — new studies could change this
  • LowNot sure — little or mixed evidence
  • Very lowVery unsure — almost no usable evidence

Source — where the data comes from

  • Meta-analysisPooled analysis of many trials — the strongest evidence
  • RCTRandomized controlled trial — a strong human study design
  • ClinicalA human clinical study
  • Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
  • Animal researchStudied in animals, not humans
  • Community reportsAggregated user reports — anecdotal signal, not evidence
  • TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

  • AHigh-quality — strong, consistent human trials
  • BGood — solid evidence with some limitations
  • CModerate — limited, small, or mixed-quality studies
  • DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

These are research findings, not promises. A practice does not replace medical treatment.

What does research say?

What studies found for each claimed effect, best evidence first.

64 claims:17 some evidence9 mixed26 not enough evidence5 not tested in people3 personal stories only4 no benefit found

  • Cognitive Function ImprovementSome evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    22 of 23 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 3 weeks, typically 5.

    Open the Cognitive Function Improvement page
  • Trauma Symptom ReductionSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 4 weeks, typically 8.

    A 2024 meta-analysis of pooled studies whose designs were not recorded found lower PTSD symptom scores with Transcendental Meditation (TM) in an analysis of 1,248 people. A 2025 meta-analysis of the same number of people also found a pooled effect favoring TM over other treatments.

    Open the Trauma Symptom Reduction page
  • Fatigue ReductionSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it typically ran 6 weeks.

    Open the Fatigue Reduction page
  • Self-Compassion ImprovementSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    All 8 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. Trials that found it ran as little as 4 weeks, typically 8.

    A review of an intervention involving 17 parents reported improvements in mindfulness skills and self-compassion. Another review described greater insight into personal beliefs and values among leaders, rather than a measured change in self-compassion.

    Open the Self-Compassion Improvement page
  • Concentration ImprovementSome evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    All 9 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it typically ran 8 weeks.

    A pooled analysis whose study designs were not recorded found improved inattention scores (Hedges' g = 0.30, 95% CrI 0.12–0.50). A review also reported better golf putting task performance among 65 people.

    Open the Concentration Improvement page
  • Analgesic EffectSome evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    14 of 16 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 4 weeks, typically 8.

    Open the Analgesic Effect page
  • Chronic Pain ReductionSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it typically ran 8 weeks.

    A pooled analysis whose study designs were not recorded found lower pain scores in the meditation group than in the control group at 1-1.5 months after the intervention. A separate report examined virtual-reality mindfulness for chronic low back pain across 12 sessions, measuring pain intensity and disability.

    Open the Chronic Pain Reduction page
  • Blood Pressure SupportSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 7 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 6 weeks, typically 8.

    A pooled analysis of randomized trials found systolic blood pressure was lower by -6.320 mm Hg among 2

    Open the Blood Pressure Support page

Only reported by users, not studied: Brain Fog Reduction and Physical Energy Increase.

What to expect

Some emotional and attention-related changes have been measured after a single session. Across programmes, benefits were measured at the end of trials lasting as little as 0.7 weeks, with typical trial durations of 6 or 8 weeks; these are study timelines, not guaranteed start times. At follow-up, persistence varied: some effects faded, some partly remained, and results differed across studies. Unwanted effects were also reported after one session or during programmes lasting 8–9 weeks.

Also studied in people with 47 health conditions

How strong the evidence is in each group. This is research, not a treatment recommendation.

  • Breast CancerGood evidence it helpsSize of effect: Small

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    7 of 8 studies found a benefit; 1 found none.

    A 2026 pooled analysis whose study designs were not recorded reported g=−1.48 across 40 effect sizes and g=−2.43

    Open the Breast Cancer page
  • DepressionSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    31 of 36 studies found a benefit; 5 found none.

    Open the Depression page
  • Cancer (General)Some evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 8 studies with a clear result found a benefit.

    Open the Cancer (General) page
  • Parkinson's DiseaseSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 4 studies with a clear result found a benefit.

    Pooled randomized trials in people with Parkinson's Disease found improvement in motor symptoms measured by UPDRS-III and in cognitive function, while several other outcomes were not significant. A separate review reported improved activity and participation, but fatigue scores did not significantly change.

    Open the Parkinson's Disease page
  • Chronic PainSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 6 studies with a clear result found a benefit.

    A two-arm trial of 52 people compared 12 sessions of virtual-reality mindfulness with standard care and reported g=1.33 for pain and disability. A review also found reduced pain severity or interference across studies involving low back pain, headache, and chronic neuropathic pain.

    Open the Chronic Pain page
  • MigraineSome evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    All 5 studies with a clear result found a benefit.

    Pooled randomized trials in adults with migraine reported reductions in pain intensity, pain frequency

    Open the Migraine page
  • Hypertension (High Blood Pressure)Some evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 4 studies with a clear result found a benefit.

    Open the Hypertension (High Blood Pressure) page
  • InsomniaSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 4 studies with a clear result found a benefit.

    Open the Insomnia page

Before you try it

What studies and reports say about side effects and who it may not suit.

Side effects

Possible: Anxiety Increase and Nausea.

14 more with weak evidence.

May not suit you if you have
Psychosis, Bipolar Mania, and Traumatic Brain Injury
Some trials left out people with
Drug Addiction, Psychosis, Bipolar Disorder, Mild Cognitive Impairment, and 3 more
Reported by users
Anxiety Increase (7 posts), Emotional Blunting, Hallucinations, Irritability, and 2 more

General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.

Safety across the styles

Which pages list each warning. A warning on one style page may not fit the other styles.

Listed on some pages only
Bipolar Mania (Meditation in general, Focused Attention Meditation, Transcendental Meditation) · Psychosis (Meditation in general, Mindfulness Meditation, Focused Attention Meditation, Transcendental Meditation) · Traumatic Brain Injury (Meditation in general, Mindfulness Meditation) · Perimenopause (Mindfulness Meditation) · Schizophrenia (Transcendental Meditation)

Some of these precautions were written by our reviewers. They are not trial results.

Side effects listed on 2 or more pages
Anxiety Increase (Meditation in general, Mindfulness Meditation) · Depersonalization (Meditation in general, Mindfulness Meditation, Focused Attention Meditation) · Dizziness (Meditation in general, Mindfulness Meditation, Focused Attention Meditation) · Mental Fatigue (Meditation in general, Mindfulness Meditation) · Headache (Meditation in general, Mindfulness Meditation, Loving-Kindness Meditation (Metta), Transcendental Meditation) · Mania / Hypomania (Meditation in general, Loving-Kindness Meditation (Metta)) · Muscle Ache (Myalgia) (Loving-Kindness Meditation (Metta), Transcendental Meditation) · Nausea (Meditation in general, Focused Attention Meditation, Transcendental Meditation) · Pain (Mindfulness Meditation, Focused Attention Meditation) · Seizure Threshold Reduction (Loving-Kindness Meditation (Metta), Focused Attention Meditation) · Vision Problems (Focused Attention Meditation, Transcendental Meditation)

Studied as a help on one page, listed as a precaution on another

  • Schizophrenia
    • Mindfulness Meditation: studied as a help (1 trial)
    • Transcendental Meditation: listed as a precaution (written by our reviewers)
  • Traumatic Brain Injury
    • Focused Attention Meditation: studied as a help (1 trial)
    • Meditation in general: listed as a precaution (written by our reviewers)
    • Mindfulness Meditation: listed as a precaution (written by our reviewers)

Both sides are shown as they are listed. Talk to a clinician about your own case.

How people do it

A gentle start, then what the studies used.

Start with
5 minutes, 3 times a week (Mindfulness Breathing Meditation)A gentle start based on the easiest variation, not on a study.
Build up to
30 minutes, every other day, low intensity (what the studies used)
What the studies ran
105 minutes a week for 8 weeks
Longest session studied
30 minutes (Body Scan Meditation)Not a target and not a safe limit: past it there is no evidence either way.

The expert view shows every study, dose protocol and source.

Effects

64 listed

Start here

Most likely to help, from the evidence we have

  1. Cognitive Function ImprovementCertaintyMediumSourceMeta-analysisSmall effectlong-term23 cited studies · 1 other source

    A pooled analysis of randomized trials found improved cognitive function, while another found a small improvement in attention network function (SMD = 0.44; 95% CI [0.01, 0.87]; p = 0.04; I² = 88%). A review of randomized and non-randomized human studies described benefits in some cognitive domains but inconsistent results for general cognitive function.

    →
  2. Antidepressant EffectCertaintyMediumSourceMeta-analysisModerate effectconflicting findingslong-term79 cited studies · 2 other sources

    A pooled analysis whose study designs were not recorded found lower depression scores among 7,395 people in its depression analysis (g = −0.92; 95% CI: −1.31 to −0.53); another found a reduction among 1,484 people (SMD = -0.57, 95% CI = [-0.79, -0.34]). However, a separate analysis of 12,236 people found no significant overall effect, so the studies disagree.

    →
  3. Present Moment AwarenessCertaintyMediumSourceMeta-analysisModerate effectconflicting findings26 cited studies · 1 other source

    Pooled analyses found improved mindfulness scores with Mindfulness-Based Cognitive Therapy (SMD = 0.55, 95% CI = [0.46, 0.63]) and with other mindfulness-based interventions (SMD = 0.85, P = 0.008). A separate pooled analysis of randomized trials cautioned that effects on mindfulness require further investigation because results varied considerably across studies.

    →
  4. Anxiety ReductionCertaintyMediumSourceMeta-analysisSmall effectconflicting findingslong-term89 cited studies · 2 other sources

    A pooled analysis whose study designs were not recorded found lower anxiety scores on the HADS and GAD-7 among 7,395 people in its anxiety analysis (g = −1.06; 95% CI: −1.67 to −0.46). Another pooled analysis whose study designs were not recorded found a smaller reduction among 795 people, while a separate analysis of 12,236 people found no significant overall effect; the results therefore disagree.

    →
  5. Mood ImprovementCertaintyMediumSourceMeta-analysisSmall effectconflicting findingslong-term66 cited studies · 1 other source

    A pooled analysis whose study designs were not recorded found a reduction in psychological symptoms, including depression, anxiety, and stress, among 7,395 people in its analysis (Hedges’ g = −1.03; 95% CI: −1.33 to −0.74); another found reduced rumination among 2,535 people (SMD = -0.51, 95% CI = [-0.64, -0.39]). In contrast, a pooled analysis of randomized trials found that the overall result for mindfulness-based interventions did not reach statistical significance (SMD = -0.31, 95% CI [-0.78, 0.15]), so the findings are not consistent.

    →
  6. Stress Resilience ImprovementCertaintyMediumSourceMeta-analysisSmall effectconflicting findingslong-term47 cited studies · 1 other source

    A pooled analysis whose study designs were not recorded found lower perceived stress among 7,395 people in its analysis (g = −1.50; 95% CI: −2.48 to −0.51), while a pooled analysis of randomized trials found a small improvement in resilience among 835 people (SMD = 0.27, P = 0.020). Another pooled analysis of randomized trials, involving 382 people, found no statistically significant effect on resilience (Hedges g = -0.11, 95% CI -0.40 to 0.18), so the results disagree.

    →
  7. Trauma Symptom ReductionCertaintyMediumSourceRCTLarge effect5 cited studies · 1 other source

    A 2024 meta-analysis of pooled studies whose designs were not recorded found lower PTSD symptom scores with Transcendental Meditation (TM) (−1.13; 95% CI −1.31, −0.95) in an analysis of 1,248 people. A 2025 meta-analysis of the same number of people also found a pooled effect favoring TM over other treatments (g = −1.01, 95% CI = −1.29 to −0.74).

    →
Medium probability(19)
  1. Fatigue ReductionCertaintyMediumSourceRCTLarge effect6 cited studies

    A pooled analysis whose study designs were not recorded found lower cancer-related fatigue scores among 1,127 people, using validated fatigue scales (SMD = –0.86, 95% CI (–1.22, –0.50), p < 0.001). A review also reported less fatigue at week 5 than before classes among 161 participants.

    →
  2. Self-Compassion ImprovementCertaintyMediumSourceRCTModerate effect8 cited studies · 1 other source

    A review of an intervention involving 17 parents reported improvements in mindfulness skills and self-compassion. Another review described greater insight into personal beliefs and values among leaders, rather than a measured change in self-compassion.

    →
  3. Concentration ImprovementCertaintyMediumSourceRCTSmall effect9 cited studies · 1 other source

    A pooled analysis whose study designs were not recorded found improved inattention scores (Hedges' g = 0.30, 95% CrI 0.12–0.50). A review also reported better golf putting task performance among 65 people (p<0.01, ES=0.45).

    →
  4. Analgesic EffectCertaintyMediumSourceRCTSmall effect16 cited studies

    A pooled analysis of observational studies found improved pain intensity at follow-up among 323 people (SMD = -0.73). Compared with a waiting list, another pooled analysis found a small reduction in pain severity at short follow-up (SMD −0.2966 [95% CI −0.4939, −0.0992]), but not at long-term follow-up (SMD −0.0271 [95% CI −0.3034, 0.2492]).

    →
  5. Improve Heart Rate Variability (HRV)CertaintyMediumSourceRCT11 cited studies

    A review of mindfulness exposure using virtual reality described increased heart rate variability during guided virtual-reality meditation in one study. Another pooled analysis whose study designs were not recorded found a pre-to-post intervention increase compared with control among 120 people in its heart-rate-variability analysis.

    →
  6. Chronic Pain ReductionCertaintyMediumSourceRCTLarge effect6 cited studies · 1 other source

    A pooled analysis whose study designs were not recorded found lower pain scores in the meditation group than in the control group at 1-1.5 months after the intervention (SMD = -1.75; 95% CI: -2.98 to -0.51; p=0.006). A separate report examined virtual-reality mindfulness for chronic low back pain across 12 sessions, measuring pain intensity and disability.

    →
  7. Blood Pressure SupportCertaintyMediumSourceRCT7 cited studies

    A pooled analysis of randomized trials found systolic blood pressure was lower by -6.320 mm Hg among 2

    →
  8. Sleep Quality ImprovementCertaintyMediumSourceRCTModerate effectconflicting findings27 cited studies · 2 other sources

    A pooled analysis whose study designs were not recorded found improved sleep quality among people with multiple sclerosis (−6.96, 95% CI [−12.93 to −1.00]); another found improved sleep health among 4,870 people (Hedges' g = 0.38, p < 0.001). A pooled analysis of randomized trials found no significant effect on sleep quality, so the findings disagree.

    →
  9. Cardiovascular Health SupportCertaintyMediumSourceRCT4 cited studies

    A 2025 review reported improved survival (88% vs 67%), less AF (0.9 vs 2.5, p=0.045), and less VT (25% vs 55%) in an outcome analysis of 25 people. In a separate RCT of 201 participants, mindfulness-based blood pressure training improved composite cardiovascular health scores compared with controls (standardized mean difference: 0.144; 95% CI: 0.023, 0.266).

    →
  10. Emotional Regulation ImprovementCertaintyMediumSourceRCTSmall effectconflicting findings23 cited studies · 2 other sources

    A pooled analysis whose study designs were not recorded reported improvements in mindfulness and self-compassion after mindfulness-based self-compassion interventions; another reported reduced dissociation among 181 people (d = −0.79, p < 0.001). A separate pooled estimate for emotion regulation was imprecise and included the null (Hedges' g = 0.42, 95% CrI −0.08–0.92), so findings are not consistent.

    →
  11. Social Function ImprovementCertaintyMediumSourceRCTSmall effectconflicting findings14 cited studies · 1 other source

    A pooled analysis whose study designs were not recorded found improved social responsiveness among 164 children with autism (SMD = −0.35, 95% CI (−0.66, −0.04), p = 0.03); lower scores on that measure indicate less impairment. A separate pooled analysis of randomized trials found no significant effect (SMD = 0.07, 95% CI [-0.16, 0.29], p = 0.57), so the findings disagree.

    →
  12. Interoception ImprovementCertaintyMediumSourceClinicalLarge effect4 cited studies · 1 other source

    A 2025 systematic review found improved interoceptive awareness across all six included studies; the outcome analysis covered 646 people, with large effects reported on MAIA Self-Regulation (d=0.86-0.88) and FFMQ Observe (d=0.75-0.87). MAIA Attention Regulation, Self-Regulation, and Body Listening scores also improved in the reviewed studies.

    →
  13. Neuroplasticity ImprovementCertaintyMediumSourceClinical4 cited studies · 1 other source

    Pooled analyses whose study designs were not recorded found greater cortical thickness in the right angular gyrus and right posterior parahippocampal gyrus among LTPs than controls, and greater right TPJ activation during meditation; the outcome analysis included 131 people. A separate analysis of 23 people reported increased cortical thickness in the right insula and somatosensory cortex among MBSR trainees.

    →
  14. Self-Awareness IncreaseCertaintyMediumSourceClinical6 cited studies · 1 other source

    A review described self-awareness in mindful leaders as insight into their own habitual and automatic patterns of thinking and behaving. In a trial, mindfulness levels increased after one month of training, although that measure was not specifically identified as self-awareness.

    →
  15. Weight Management SupportCertaintyMediumSourceClinical3 cited studies · 1 other source

    In a review, five out of seven trials reported positive effects on at least one body measurement. In one comparison involving 88 people, BMI decreased more in the mindful eating group than in controls (intragroup difference: −1.1 ± 1.5 vs. 0.7 ± 1.0 kg/m², p < 0.001); other reviewed findings concerned cravings, hedonic hunger, and emotional regulation.

    →
  16. Empathy ImprovementCertaintyMediumSourceClinical2 cited studies · 1 other source

    In an RCT involving 80 healthy participants, the only significant pathway to compassion and relief was an indirect one through mindfulness and decentering (B = 0.260, 95% CI [0.058, 0.532]); this is not a direct measure of empathy.

    →
  17. Sexual Function and Libido ImprovementCertaintyMediumSourceClinical3 cited studies · 1 other source

    A review of 90 people reported that two studies found evidence only for attachment-anxiety buffering on positive sexuality and trait mindfulness. This does not establish a general improvement in sexual function.

    →
  18. Inflammation ReductionCertaintyMediumSourceClinical2 cited studies · 2 other sources

    An RCT involving 159 people found lower

    →
  19. Migraine ReliefCertaintyMediumSourceClinical2 cited studies

    A 2025 review reported a reduction in migraine frequency and burden by 2.7 days (95% CI -4.3 to -1.3), alongside reported stress reduction. In a separate qualitative study, 9 of 10 participants described improvements in their migraine experiences, and 6/10 reported reduced episode frequency.

    →
Low probability(34)
  1. Blood Glucose Level SupportCertaintyLowSourceRCTModerate effect1 cited study
    →
  2. Mental Productivity IncreaseCertaintyLowSourceRCTSmall effect1 cited study · 1 other source
    →
  3. Physical Strength IncreaseCertaintyLowSourceRCT1 cited study
    →
  4. Testosterone Level IncreaseCertaintyLowSourceRCT1 cited study
    →
  5. Hirsutism ReductionCertaintyLowSourceRCT1 cited study
    →
  6. Respiratory Health SupportCertaintyLowSourceRCT1 cited study
    →
  7. Irritability ReductionCertaintyLowSourceRCT1 cited study · 1 other source
    →
  8. Physical FunctionCertaintyLowSourceRCTSmall effectconflicting findings7 cited studies

    A 2026 meta-analysis of observational studies found within-group improvement in physical functioning among 323 people. However, a meta-analysis of randomized trials involving 1,027 people found no significant effect on activity-related disability (0.18 [-0.01-0.38]); the findings therefore differ by analysis and outcome.

    →
  9. Appetite Suppression (Desired)CertaintyLowSourceRCTSmall effectconflicting findings3 cited studies

    A pooled analysis of studies whose designs were not recorded found a small reduction in food-craving intensity (Hedges' g = 0.28, 95% CI: 0.07–0.48, p = .008) in an outcome analysis of 1,681 people. A separate RCT reported lower food-craving scores after mindful eating training, but a pooled analysis of randomized trials found a non-significant reduction, so findings disagree.

    →
  10. Body Composition ImprovementCertaintyLowSourceRCTconflicting findings3 cited studies · 1 other source

    A meta-analysis of randomized trials involving 356 women found reductions in BMI, body weight, and abdominal circumference in mindfulness-based intervention groups. Another pooled analysis of randomized trials found a non-significant BMI reduction (MD = −0.44, 95%CI: (−1.70, 0.82)); findings therefore disagree.

    →
  11. Dopamine System SupportCertaintyLowSourceClinicalfrom a mindfulness meditation study1 cited study
    →
  12. Emotional Processing SupportCertaintyLowSourceClinical1 cited study · 1 other source
    →
  13. Gut Microbiome Health SupportCertaintyLowSourceClinical1 cited study
    →
  14. Pregnancy Outcome SupportCertaintyLowSourceClinicalfrom a mindfulness based stress reduction study1 cited study
    →
  15. Sleep Onset ImprovementCertaintyLowSourceClinical1 cited study · 2 other sources
    →
  16. Reaction Speed IncreaseCertaintyLowSourceClinicalfrom a mindfulness meditation study1 cited study
    →
  17. Cholesterol Level ReductionCertaintyLowSourceClinical1 cited study
    →
  18. Respiratory Rate OptimizationCertaintyLowSourceClinical1 cited study
    →
  19. Mental Endurance IncreaseCertaintyLowSourceClinical1 cited study · 1 other source
    →
  20. HDL Cholesterol IncreaseCertaintyLowSourceClinical1 cited study
    →
  21. Motivation IncreaseCertaintyLowSourceClinicalfrom a mindfulness practice study1 cited study · 1 other source
    →
  22. Dream Recall ImprovementCertaintyLowSourceClinical1 cited study
    →
  23. Memory ImprovementCertaintyLowSourceClinicalconflicting findingsnot used for recommendations3 cited studies · 2 other sources

    A 2026 RCT of 56 participants found an 8.00-point increase on the AOSPAN working-memory test after sitting meditation (95% CI 3.28, 12.72). A separate 40-person quasi-experimental study found higher immediate free recall of 20 words (6.26 ± 2.14 vs 7.68 ± 2.23), while a pooled analysis found no statistically significant change on the Montreal Cognitive Assessment (p = 0.061); results therefore differ by memory measure.

    →
  24. Working Memory ImprovementCertaintyLowSourceClinical1 cited study
    →
  25. Immune System SupportCertaintyLowSourceReviewnot used for recommendations1 cited study · 1 other source
    →
  26. Parasympathetic ActivationCertaintyLowSourceReviewnot used for recommendations1 cited study · 1 other source
    →
  27. Rumination ReductionCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
    →
  28. Task Switching ImprovementCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
    →
  29. Patience ImprovementCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
    →
  30. Gratitude ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  31. Posture ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  32. Flexibility ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  33. Loneliness ReductionCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  34. Alertness IncreaseCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
    →
Very low probability(4)
  1. Physical Endurance IncreaseCertaintyVery lowSourceMeta-analysisnot used for recommendations2 cited studies

    The studies did not support an increase in physical endurance: in a 2026 RCT of 30 participants, there were no significant interactions for 400-m performance variables, including swim time or mean velocity (p > 0.05).

    →
  2. Insulin Sensitivity ImprovementCertaintyVery lowSourceRCTnot used for recommendations1 cited study
    →
  3. Balance ImprovementCertaintyVery lowSourceClinicalnot used for recommendationsfrom a mindfulness meditation study1 cited study
    →
  4. Pain Tolerance ImprovementCertaintyVery lowSourceTheoreticalnot used for recommendationsfrom a loving kindness meditation study1 cited study · 1 other source
    →

2 more mentioned only by users

What to expect

Some emotional and attention-related changes have been measured after a single session. Across programmes, benefits were measured at the end of trials lasting as little as 0.7 weeks, with typical trial durations of 6 or 8 weeks; these are study timelines, not guaranteed start times. At follow-up, persistence varied: some effects faded, some partly remained, and results differed across studies. Unwanted effects were also reported after one session or during programmes lasting 8–9 weeks.

Conditions it's used for

Complaints and diagnoses people take it for47 listed

Highest probability, strongest evidence

  1. Breast CancerCertaintyHighSourceMeta-analysisSmall effect8 cited studies

    A 2026 pooled analysis whose study designs were not recorded reported g=−1.48 (95% CI −2.03 to −0.93) across 40 effect sizes and g=−2.43 (95% CI −3.51 to −1.35)

    →
Medium probability(14)
  1. Cancer (General)CertaintyMediumSourceMeta-analysisLarge effect8 cited studies
    →
  2. DepressionCertaintyMediumSourceMeta-analysisModerate effect36 cited studies

    In depression, a pooled analysis whose designs were not recorded found reduced rumination (SMD = -0.55, 95% CI = [-0.66, -0.44]); pooled randomized trials also found a short-term reduction in depression scores among postpartum women (SMD = -0.53). Results were mixed: another pooled analysis whose designs were not recorded reported an unclear estimate (ES = −0.85, 95% CI −2.11 to 0.42, p = 0.19) and substantial heterogeneity (I² = 79.8%).

    →
  3. Parkinson's DiseaseCertaintyMediumSourceMeta-analysis4 cited studies

    Pooled randomized trials in people with Parkinson's Disease found improvement in motor symptoms measured by UPDRS-III and in cognitive function, while several other outcomes were not significant. A separate review reported improved activity and participation, but fatigue scores did not significantly change.

    →
  4. Chronic PainCertaintyMediumSourceRCT6 cited studies

    A two-arm trial of 52 people compared 12 sessions of virtual-reality mindfulness with standard care and reported g=1.33 for pain and disability. A review also found reduced pain severity or interference across studies involving low back pain, headache, and chronic neuropathic pain.

    →
  5. MigraineCertaintyMediumSourceRCTSmall effect5 cited studies

    Pooled randomized trials in adults with migraine reported reductions in pain intensity, pain frequency

    →
  6. ADHDCertaintyMediumSourceRCTLarge effect4 cited studies
    →
  7. Hypertension (High Blood Pressure)CertaintyMediumSourceRCT4 cited studies
    →
  8. InsomniaCertaintyMediumSourceRCT4 cited studies
    →
  9. Autism Spectrum DisorderCertaintyMediumSourceRCTLarge effect3 cited studies
    →
  10. Alzheimer's DiseaseCertaintyMediumSourceRCT2 cited studies

    A 2025 pooled analysis whose study designs were not recorded included people with Alzheimer's disease and reported improvements in MMSE (MD 2.22, 95% CI 0.83–3.62), PSQI (MD −1.40), and SF-36 (MD 3.50).

    →
  11. Major Depressive DisorderCertaintyMediumSourceRCT2 cited studies

    A pooled analysis of randomized trials using individual participant data from 7 RCTs found that mindfulness-based cognitive therapy reduced depressive symptoms compared with treatment as usual after treatment and at medium-term follow-up, but did not show an advantage over active psychosocial controls.

    →
  12. Multiple SclerosisCertaintyMediumSourceRCT2 cited studies

    A 2026 pooled analysis whose study designs were not recorded found improved sleep scores in people with multiple sclerosis: PSQI (SMD −6.96, 95% CI [−12.93 to −1.00]) and ISI (SMD −2.94, 95% CI [−4.71 to −1.16]). A separate 2024 review described improved behavioral outcomes and hippocampal size, but reported this as observational evidence.

    →
  13. PTSD (Post-Traumatic Stress Disorder)CertaintyMediumSourceRCT2 cited studies

    A 2024 pooled analysis whose study designs were not recorded combined 61 studies and 3440 subjects; all four meditation categories were reported to reduce PTSD symptoms, with Transcendental Meditation showing the largest effect (g = -1.13).

    →
  14. Addiction (General)CertaintyMediumSourceClinicalfrom 2 mindfulness meditation studies2 cited studies
    →
Low probability(30)
  1. Mild Cognitive ImpairmentCertaintyLowSourceRCT4 cited studies
    →
  2. Lung CancerCertaintyLowSourceRCT2 cited studies
    →
  3. Diabetes (General)CertaintyLowSourceRCT1 cited study
    →
  4. FibromyalgiaCertaintyLowSourceRCTfrom a mindfulness based stress reduction study1 cited study
    →
  5. IBD (Inflammatory Bowel Disease)CertaintyLowSourceRCT1 cited study

    A 2024 pooled analysis whose study designs were not recorded reported reduced anxiety and depression and improved quality of life with mindfulness-based interventions in people with inflammatory bowel disease.

    →
  6. MenopauseCertaintyLowSourceRCT1 cited study
    →
  7. PCOS (Polycystic Ovary Syndrome)CertaintyLowSourceRCT1 cited study
    →
  8. PregnancyCertaintyLowSourceRCT1 cited study
    →
  9. ObesityCertaintyLowSourceClinical2 cited studies

    A 2025 review reported greater attenuation of attentional bias after mindfulness-based interventions among people with overweight or obesity. Findings for children and adolescents differ: a separate review found the efficacy and safety of yoga and mindfulness for obesity management insufficiently established, with high risk of bias and yoga effects confounded by added physical exercise.

    →
  10. Generalized Anxiety DisorderCertaintyLowSourceClinical1 cited study
    →
  11. Binge Eating DisorderCertaintyLowSourceClinical1 cited study
    →
  12. BurnCertaintyLowSourceClinical1 cited study
    →
  13. Chronic Fatigue SyndromeCertaintyLowSourceClinical1 cited study
    →
  14. Chronic Kidney DiseaseCertaintyLowSourceClinical1 cited study
    →
  15. EpilepsyCertaintyLowSourceClinical1 cited study
    →
  16. Female InfertilityCertaintyLowSourceClinicalfrom a mindfulness based stress reduction study1 cited study
    →
  17. Headache Disorder (General)CertaintyLowSourceClinical1 cited study

    A small randomized trial (n=24) found that pain acceptance mediated improvement with mindfulness-based cognitive therapy for headache. The finding applies to a small study rather than establishing an effect across headache disorders generally.

    →
  18. Heart Failure (CHF)CertaintyLowSourceClinicalfrom a vipassana meditation study1 cited study
    →
  19. Peripheral NeuropathyCertaintyLowSourceClinical1 cited study

    A 2024 pooled analysis whose study designs were not recorded reported reductions in anxiety, depression, and pain, along with increased mindfulness scores, in people with chronic neuropathy of various causes. Pain reductions were reported at 1-1.5 months follow-up.

    →
  20. OsteoarthritisCertaintyLowSourceClinical1 cited study
    →
  21. PMS (Premenstrual Syndrome)CertaintyLowSourceClinical1 cited study
    →
  22. Pulmonary HypertensionCertaintyLowSourceClinical1 cited study
    →
  23. StrokeCertaintyLowSourceClinicalnot used for recommendationsfrom a mindfulness meditation study1 cited study

    In a 2024 randomized trial of 72 people with coronary artery disease or stroke, sleep quality scores improved with mindfulness meditation compared with eszopiclone at 6 and 12 weeks.

    →
  24. OverweightCertaintyLowSourceReviewnot used for recommendations2 cited studies
    →
  25. Female Sexual DysfunctionCertaintyLowSourceReviewnot used for recommendations1 cited study
    →
  26. Neuropathic PainCertaintyLowSourceReviewnot used for recommendations1 cited study
    →
  27. Nicotine AddictionCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  28. Chronic InflammationCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  29. IBS (Irritable Bowel Syndrome)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
  30. TinnitusCertaintyLowSourceTheoreticalnot used for recommendations1 other source
    →
Very low probability(2)
  1. LeukemiaCertaintyVery lowSourceMeta-analysisnot used for recommendations1 cited study
    →
  2. Prostate CancerCertaintyVery lowSourceMeta-analysisnot used for recommendations1 cited study
    →

Side effects

16 listed

Highest probability

  1. Anxiety IncreaseCertaintyMediumSourceClinical6 cited studies · 1 other source

    A pooled analysis whose design was not recorded described heightened anxiety and agitation. An RCT involving 201 people with anxiety or depression found reliable deterioration in anxiety symptoms.

    →
  2. NauseaCertaintyMediumSourceClinical2 cited studies

    Pooled analyses whose designs were not recorded reported nausea alongside headache, irritability, and weight gain. Another pooled analysis whose design was not recorded reported motion sickness.

    →
Low probability(14)
  1. Mood SwingsCertaintyLowSourceClinical2 cited studies

    A review described emotional difficulty when starting Loving-Kindness Meditation, related to realizing a lack of self-compassion. In an RCT involving 94 people, positive emotions decreased in the intervention group compared with the control group after accounting for pre-intervention values (b = -2.17, t(110) = -2.03, p = 0.04, Cohen's f^2 = 0.04).

    →
  2. Joint Pain (Arthralgia)CertaintyLowSourceClinical1 cited study

    A pooled analysis whose designs were not recorded reported mild knee pain.

    →
  3. WeaknessCertaintyLowSourceClinical1 cited study

    A pooled analysis whose designs were not recorded reported temporary lower extremity weakness.

    →
  4. Skin Rash / IrritationCertaintyLowSourceClinicalfrom a transcendental meditation study1 cited study

    A pooled analysis whose design was not recorded mentioned cold sores and a heavy-body feeling; it did not describe a skin rash or irritation.

    →
  5. Mental FatigueCertaintyLowSourceClinical1 cited study · 1 other source

    In an RCT involving 81 healthy people, personal burnout increased immediately after the mindfulness intervention (p=0.021), then moved back toward baseline at follow-up. The reported symptom-scale scores were CBI1 38.2±21 pre → 42.4±17 post → 38.8±19 follow-up (group×time p<0.01); higher scores indicate worse symptoms.

    →
  6. HeadacheCertaintyLowSourceClinical1 cited study

    A pooled analysis whose designs were not recorded described discomfort from heavy headsets and insufficient realism in virtual environments.

    →
  7. DizzinessCertaintyLowSourceClinical1 cited study

    An RCT involving 140 people reported dizziness or nausea.

    →
  8. InsomniaCertaintyLowSourceClinical1 cited study · 1 other source

    An RCT involving 159 people reported nightmares associated with preexisting conditions.

    →
  9. Muscle StrainCertaintyLowSourceClinical1 cited study

    An RCT involving 159 people reported a gentle fall while transitioning from lying to sitting.

    →
  10. DepersonalizationCertaintyLowSourceReference knowledge1 other source

    Pharmacology references describe reports of temporary depersonalization during intensive meditation, particularly in retreat settings or among people with pre-existing vulnerability.

    →
  11. Panic AttackCertaintyLowSourceReference knowledge1 other source

    Focusing on bodily sensations or the breath may trigger panic attacks in people with panic disorder or high anxiety sensitivity.

    →
  12. Cognitive DeclineCertaintyLowSourceReference knowledge1 other source

    Pharmacology references note that intensive practice, often on long retreats, can change attention and self-awareness; some meditators report temporary difficulty with concentration, memory, or clear thinking.

    →
  13. DerealizationCertaintyLowSourceReference knowledge2 other sources

    Pharmacology references note that prolonged or intense meditation may bring feelings of unreality or detachment from surroundings, especially in susceptible individuals. This effect was mentioned in 2 of 322 Reddit reports discussing it.

    →
  14. Mania / HypomaniaCertaintyLowSourceReview1 cited study

    A review of healthy participants described mania or psychosis in intensive retreat settings.

    →

5 more mentioned only by users

Don't do it if

When to skip it or get medical advice first3 listed

Highest probability

  1. PsychosisCertaintyLowSourceReference knowledgeTheoretical

    Unsupervised meditation may exacerbate psychotic symptoms, including derealization, depersonalization, or hallucinations, in people with active psychosis.

    →
  2. Bipolar ManiaCertaintyLowSourceReference knowledgeTheoretical

    Meditation during manic episodes may intensify racing thoughts or dissociative experiences, worsening mood instability.

    →
  3. Traumatic Brain InjuryCertaintyLowSourceReference knowledgeTheoretical

    In the acute phase after traumatic brain injury, the cognitive load of focused-attention meditation may overwhelm neural recovery processes.

    →

Who the trials left out

Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.17 listed
Left out by one trial each (10)

Safety across the styles

Which pages list each warning. A warning on one style page may not fit the other styles.

Listed on some pages only
Bipolar Mania (Meditation in general, Focused Attention Meditation, Transcendental Meditation) · Psychosis (Meditation in general, Mindfulness Meditation, Focused Attention Meditation, Transcendental Meditation) · Traumatic Brain Injury (Meditation in general, Mindfulness Meditation) · Perimenopause (Mindfulness Meditation) · Schizophrenia (Transcendental Meditation)

Some of these precautions were written by our reviewers. They are not trial results.

Side effects listed on 2 or more pages
Anxiety Increase (Meditation in general, Mindfulness Meditation) · Depersonalization (Meditation in general, Mindfulness Meditation, Focused Attention Meditation) · Dizziness (Meditation in general, Mindfulness Meditation, Focused Attention Meditation) · Mental Fatigue (Meditation in general, Mindfulness Meditation) · Headache (Meditation in general, Mindfulness Meditation, Loving-Kindness Meditation (Metta), Transcendental Meditation) · Mania / Hypomania (Meditation in general, Loving-Kindness Meditation (Metta)) · Muscle Ache (Myalgia) (Loving-Kindness Meditation (Metta), Transcendental Meditation) · Nausea (Meditation in general, Focused Attention Meditation, Transcendental Meditation) · Pain (Mindfulness Meditation, Focused Attention Meditation) · Seizure Threshold Reduction (Loving-Kindness Meditation (Metta), Focused Attention Meditation) · Vision Problems (Focused Attention Meditation, Transcendental Meditation)

Studied as a help on one page, listed as a precaution on another

  • Schizophrenia
    • Mindfulness Meditation: studied as a help (1 trial)
    • Transcendental Meditation: listed as a precaution (written by our reviewers)
  • Traumatic Brain Injury
    • Focused Attention Meditation: studied as a help (1 trial)
    • Meditation in general: listed as a precaution (written by our reviewers)
    • Mindfulness Meditation: listed as a precaution (written by our reviewers)

Both sides are shown as they are listed. Talk to a clinician about your own case.

When you stop

Rebound and withdrawal after discontinuing12 listed

Highest probability

  1. Antidepressant EffectCertaintyHighSourceClinicalloss of benefit4 cited studies

    Pooled analyses whose designs were not recorded suggested long-term effects of mindfulness meditation on depression (p < 0.001), but 6 of the 10 articles found no statistically significant difference from control at follow-up, and the treatment effect decreased over time. A later pooled analysis also found that improvements in depression were no longer statistically significant at follow-up.

    →
Medium probability(3)
  1. Stress Resilience ImprovementCertaintyMediumSourceClinicalloss of benefit3 cited studies

    Pooled analyses whose designs were not recorded found that improvements in stress were no longer statistically significant at follow-up; limited use of booster sessions or other maintenance strategies may have contributed to the decline. A pooled analysis of randomized trials found no long-term effect on perceived stress during follow-up periods of 4 to 12 weeks after the postintervention period.

    →
  2. Trauma Symptom ReductionCertaintyMediumSourceClinicalloss of benefit2 cited studies

    A review pooling studies whose designs were not recorded found that a support program reduced posttraumatic stress symptoms in parents after the intervention and at 3-month follow-up, but not at 12-month follow-up. In a randomized trial, benefits persisted over four follow-ups, with a partial rebound after Post 2.

    →
  3. Mood ImprovementCertaintyMediumSourceClinicalloss of benefit2 cited studies

    A review pooling studies whose designs were not recorded found that some mood gains lasted 6 months while others diminished at follow-up. In a randomized trial involving 40 people, scores decreased slightly at follow-up but remained above the control condition.

    →
Low probability(8)
  1. Emotional Processing SupportCertaintyLowSourceClinicalloss of benefit1 cited study

    Pooled analyses whose designs were not recorded found that, at 6-month follow-up, grief-focused CBT maintained improvements in prolonged grief and depression symptoms better than MBCT, but did not maintain anxiety improvements better.

    →
  2. Anxiety ReductionCertaintyLowSourceClinicalloss of benefit4 cited studies

    A pooled analysis of randomized trials found that anxiety-reduction effects weakened over longer follow-up. Another pooled analysis of randomized and non-randomized human studies found that some gains lost statistical significance after the intervention, although participants remained improved compared with baseline.

    →
  3. Sleep Quality ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study

    In a randomized trial involving 81 people, sleep gains persisted at follow-up except for deep sleep, measured in minutes, which returned to baseline.

    →
  4. Improve Heart Rate Variability (HRV)CertaintyLowSourceClinicalloss of benefit1 cited study

    In a cohort of 55 people, the post-meditation state showed only a partial return toward baseline, suggesting that some regulatory effects may persist for a short period after meditation stops.

    →
  5. Cognitive Function ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study

    In a randomized trial involving 300 people, work performance in the SCM group increased from before to after the intervention (P<.001), then decreased from after the intervention to follow-up (P=.03).

    →
  6. Chronic Pain ReductionCertaintyLowSourceClinicalloss of benefit1 cited study

    Pooled analyses whose designs were not recorded found lower pain scores at three months after the intervention, but the difference did not reach statistical significance (SMD = -0.54; 95% CI: -1.38 to 0.29; p=0.202).

    →
  7. Anxiety IncreaseCertaintyLowSourceTheoreticalrebound2 other sources

    Expert commentary suggests that abruptly stopping meditation may temporarily increase anxiety or stress reactivity. This was also mentioned in 2 of 322 Reddit reports discussing discontinuation; these are personal reports, not clinical findings.

    →
  8. InsomniaCertaintyLowSourceTheoreticalrebound2 other sources

    Expert commentary suggests that stopping meditation, especially when it is used for sleep, may temporarily worsen sleep onset or quality. This was also mentioned in 2 of 322 Reddit reports discussing discontinuation; these are personal reports, not clinical findings.

    →

1 more mentioned only by users

Interactions

Okay to combine with

Highest probability of useful synergy

  1. PracticesMindfulness MeditationCertaintyMediumSourceReference knowledgePotentiating

    Mindfulness meditation structures attention around non-judgmental awareness, which may complement general meditation’s emotional and cognitive effects.

    →
  2. PracticesYogaCertaintyMediumSourceReference knowledgeComplementary

    Yoga pairs physical postures and breath control with meditative focus, bringing movement and attention together in one practice.

    →
  3. SupplementsL-TheanineCertaintyMediumSourceReference knowledgePotentiating

    Pharmacology references suggest L-Theanine may support calm alertness by increasing alpha brain waves, potentially helping with focus during meditation.

    →
  4. PracticesProgressive Muscle RelaxationCertaintyMediumSourceReference knowledgeComplementary

    Combining meditation with progressive muscle relaxation may increase parasympathetic activation and reduce somatic anxiety more than either alone.

    →
  5. SupplementsAshwagandhaCertaintyMediumSourceReference knowledgeAdditive

    Pharmacology references describe Ashwagandha as reducing cortisol and enhancing GABAergic activity, which may complement meditation’s stress-reducing effects.

    →
  6. PracticesCognitive Behavioral Therapy (CBT)CertaintyMediumSourceTheoreticalComplementary

    Combining mindfulness with cognitive-behavioral techniques is associated with lower relapse risk in recurrent depression. Meditation’s metacognitive awareness of thoughts may also support cognitive restructuring.

    →
  7. PracticesBreathworkCertaintyMediumSourceTheoreticalComplementary

    Diaphragmatic or coherent breathing may calm the nervous system and improve focus, helping deepen a meditative state.

    →
Medium probability(5)
  1. SupplementsCBD (Cannabidiol)CertaintyMediumSourceTheoreticalPotentiating

    CBD may calm the central nervous system and reduce anxiety, potentially supporting the relaxation response during meditation.

    →
  2. PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceTheoreticalComplementary

    Time in nature before meditation may reduce stress and add to meditation’s calming effects.

    →
  3. PracticesGratitude JournalCertaintyMediumSourceTheoreticalComplementary

    Gratitude journaling before meditation may prime positive emotions and increase the effectiveness of loving-kindness or mindfulness meditation.

    →
  4. SupplementsMagnesiumCertaintyMediumSourceTheoreticalAdditive

    Magnesium may support relaxation and ease muscle tension and anxiety, which could make a meditative state easier to reach.

    →
  5. PracticesCardioCertaintyMediumSourceTheoreticalAdditive

    A small trial found that aerobic exercise combined with mindfulness meditation reduced depressive symptoms and rumination more than either alone; the two may contribute through partly different mechanisms.

    →

Weakens or is weakened by

Highest probability

  1. SupplementsCaffeineCertaintyMediumSourceReference knowledgeCompetitive

    Caffeine may increase jitteriness and mental restlessness, working against meditation’s calming and attentional goals, especially when consumed before a session.

    →
  2. PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceReference knowledgeCompetitive

    Intense physical exertion immediately before meditation may make it harder to settle and sustain attention.

    →
  3. SupplementsModafinilCertaintyMediumSourceTheoreticalCompetitive

    Modafinil promotes wakefulness and alertness, which may interfere with the relaxation and inward focus involved in meditation.

    →

How it works

The mechanisms this practice works through25 listed · 0 established
  • heart rate variability (RMSSD)autonomic nervous systemproposed

    Authors interpret the within-group daily RMSSD increase in the SCM group as possibly indicating increased parasympathetic activity; the paper states that evidence is limited and no definite mechanistic conclusion can be drawn.

    PMID 42214068PMID 42532505

  • Anterior cingulate cortex (ACC) and ventromedial prefrontal cortex (vmPFC)Reward-related neural reactivityproposed

    ACT-based intervention increased BOLD activity in ACC and vmPFC during gambling outcomes, resembling non-disordered controls and implicating cognitive control and emotion regulation; mindfulness may attenuate reward sensitivity and disrupt addictive feedback loops.

    PMID 41632115

  • Cholinergic M1/M3 receptors → α-secretase APP nonamyloidogenic pathwayParasympathetic (vagal) stimulation via slow breathingproposed

    Slow breathing stimulates parasympathetic activity, which the authors hypothesize activates cholinergic M1 and M3 receptors, promoting the α-secretase nonamyloidogenic cleavage of amyloid precursor protein and suppressing the β-secretase amyloidogenic pathway, leading to reduced Aβ production.

    PMID 41358607

  • Default mode network (medial temporal subsystem)Large-scale brain network dynamicsproposed

    Focused-attention meditation reduces microstate C (associated with hippocampal-temporal memory systems) and increases microstates D and E (posterior midline and frontoparietal/orbitolimbic networks), suggesting a reorganization of DMN subsystems rather than global suppression.

    PMID 42029842

  • Depression reduction in breast cancer survivorsMindfulness-to-compassion serial mediation pathwayproposed

    Serial mediation (PROCESS Model 6) showed increases in mindfulness predicted greater self-compassion, which was associated with increased compassion to others, leading to reduced anxiety and enhanced QOL and breast cancer-related functioning, and ultimately reduced depression (indirect effects = -.229, -.287, -0.167; all 95% BootCIs excluded 0).

    PMID 41815388

  • Downregulation of negative emotionsEmotion regulationproposed

    Mindfulness-based interventions foster the athlete's ability to downregulate negative emotions, an effect proposed to be particularly pronounced under biofeedback-controlled VR conditions, contributing to performance-enhancing states such as relaxation-related self-efficacy, decreased perceived stress, and boosted relaxation.

    PMID 39079968

  • Emotional regulation and psychological well-beingMindfulness (present-moment awareness, non-reactivity)proposed

    Improvements in mindfulness significantly predicted symptom reduction across most outcomes, with variance explained ranging from 50.63% to 100% (mean 64.16%), though these are study-level associations not individual-level mediational evidence

    PMID 42041844

  • Empathy-based stress prevention in peer counselorsCompassion-focused emotional regulation (three flows of compassion)proposed

    MC-BMS applied Gilbert's three flows of compassion (self-compassion, compassion from others, compassion to others) from Compassion-Focused Therapy, combining self-kindness and compassionate caring toward others to build emotional regulation skills and prevent empathy-based stress while providing peer support.

    PMID 41815388

  • Hypothalamus-default mode network coupling and reward decouplingResting-state functional connectivity (neural)proposed

    MMT increased FC between medial/lateral hypothalamus and DMN hubs (precuneus, vPCC, angular gyrus) and decreased FC between medial hypothalamus and left dorsal striatum (reward), correlating with reduced food cravings and stress-eating.

    PMID 38538663

  • Immune cell populations (CD4+, CD8+, CD19+, CD14+)Neuroendocrine-immune (HPA axis regulation)proposed

    Increases in adaptive and innate immune cell populations following the retreat, potentially mediated by reduced psychological stress, decreased cortisol secretion, and increased parasympathetic activity; the authors suggest a state of enhanced immune readiness without pathological activation.

    PMID 42181461

  • PCC/DMN downregulationDefault mode network regulationproposed

    Downregulation of PCC and DMN activity during NF-MED, typically interpreted as reduced self-referential processing and increased equanimity; however, this may reflect generic cognitive control or task compliance rather than meditation-specific mechanisms.

    PMID 42368743

  • Perceived stress and state anxietyStress-anxiety bidirectional reinforcementproposed

    PSS and S-AI showed bidirectional within-person associations: perceived stress predicted subsequent state anxiety (mean β=0.219) and state anxiety predicted subsequent perceived stress (mean β=0.165), supporting reciprocal stress-anxiety reinforcement.

    PMID 42247657

  • Prefrontal-frontoparietal networks (inferior parietal lobules, precuneus, insular cortex)Attention regulation and inhibitory controlproposed

    Mindfulness training appears to strengthen brain networks responsible for executive attention and cognitive control, with increased activation in frontoparietal networks and insular cortex during cognitive tasks (mechanistic discussion citing prior imaging research)

    PMID 41890930

  • Saccadic reaction times / speed of overt orienting of attentionLocus coeruleus-noradrenaline (LC-NA) systemproposed

    Mindfulness practice may modulate the LC-NA system and increase spatial perceptivity to salient stimuli, leading to faster saccadic reaction times; the authors note it remains unclear whether mindfulness specifically modulates this neuromodulatory system.

    PMID 40623834

  • Serum cortisolHPA-axis regulationproposed

    Mindfulness intervention reduced serum cortisol levels by 47.5%; cortisol partially mediated the association between perceived social support and psychological outcomes (indirect effect = 0.12, 95% CI 0.03–0.22), accounting for 60–73% of variance in psychological outcomes post-intervention

    PMID 42001087

  • acceptance and observation skillspsychological / attentionalproposed

    Authors propose that mindfulness enhances acceptance and observation skills by paying nonjudgmental attention to the present moment, allowing working women to pause and observe stressors without being overwhelmed, which may reduce anger, perceived stress, and improve well-being.

    PMID 41627885

  • addiction-related attention biasattention bias modificationproposed

    The authors propose that MBT improves mobile phone addiction by training attention bias, which is a strong predictor of recurrence of addictive behaviors; this is an explanatory mechanism discussed in the paper (drawing on prior event-related potential literature), not directly measured in this meta-analysis.

    PMID 41040942

  • body listening and self-regulation (MAIA subscales)interoceptive awarenessproposed

    MBIs enhance IA, particularly self-regulation (d=0.86-0.88) and body listening subscales; body listening mediated MBCT's effect on depressive symptoms in one study, suggesting enhancing the ability to listen to and interpret bodily sensations may be crucial to how MBIs reduce depressive symptoms.

    PMID 41523976

  • butyrate, acetate, propionatemicrobial SCFA productionproposed

    Meditation-associated enrichment of beneficial bacteria (Bacteroides, Faecalibacterium, Roseburia, Prevotella, Lachnospiraceae) may enhance SCFA production; butyrate supports colonocyte energy, gut barrier function, and anti-inflammatory effects.

    PMID 42158622

  • medial frontal gyrus (MFG) and dorsolateral prefrontal cortex (DLPFC)Attentional control and cognitive flexibilityproposed

    Meditation may enhance attentional control and cognitive flexibility by strengthening neural circuits in the MFG; increased DLPFC activity during meditation corresponds to alert wakefulness, whereas reduced DLPFC activity is linked to increased sleep propensity and fatigue.

    PMID 38022985

  • meta-awareness, decentring, metacognitive beliefs, Cognitive Attentional Syndromemetacognitive processesproposed

    DM increases meta-awareness of intrusions while decentring from and disengaging with them, reducing the Cognitive Attentional Syndrome and dysfunctional metacognitive beliefs—key components of the metacognitive model of psychological disorders

    PMID 42064156

  • self-compassionself-compassion (SCS)proposed

    Years of LKCM practice associated with higher self-compassion, moderated by weekly practice frequency; high-frequency practitioners (5-6 days/week) show optimal self-compassion early, while lower-frequency practitioners show gains only after ~10 years

    PMID 41906043

  • stress- and trauma-related mental health symptoms (depression, anxiety)Mindfulness meditation trainingproposed

    Systematic training in formal (body scan, mindful movement, sitting meditation) and informal meditation practices plus loving-kindness/self-compassion practices; higher engagement was associated with attenuated deterioration in depression and anxiety symptoms

    PMID 41050629

  • vagal tone and HPA axisgut-brain axisproposed

    Yoga and meditation are proposed to downregulate HPA axis and sympathetic activity and enhance parasympathetic (vagal) tone, which may favorably modulate gut motility, immune signaling, and microbiota composition, promoting an environment conducive to SCFA production.

    PMID 42158622

  • β-secretase amyloidogenic pathwayNoradrenergic activityproposed

    The authors suggest that attempting to meditate without slow breathing may require cognitive effort in novice meditators, elevating arousal/noradrenaline levels, which can bias APP cleavage toward the amyloidogenic pathway and increase plasma Aβ — a proposed explanation for the Aβ increase in the M-SB condition.

    PMID 41358607

How to start

Typical protocol

175 protocolsEstimated

Across every study of this practice, whatever the variation.

30 min · 3.3×/week

Course
8 weeks
Per week
105 min
Rounds
1–3
Intensity
Low
Format
Group
Supervision
Instructor-led

Courses and single sessions · 149 repeated-course and 19 single-session protocols

76% of the corpus contributed

Community experience

Based on 500 public posts from Reddit, YouTube, Phoenix Rising, Bluesky, and Hacker News.

Signal found72 signals5 platforms
Reddit 322YouTube 115Phoenix Rising 34Bluesky 16Hacker News 13

What people report it did

28 outcomes mentioned across 500 public reports. A report often mentions several, so these counts do not add up to the total.

Reported side effects6

Reported after stopping1

What people report doing

Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.

How often5 mentions

Daily5

When2 mentions

Before bed2

Session lengthas written

“5 to 10 minutes”“30 minutes”“few minutes”

How long they've practisedas written

“a few weeks”

References

282 screened · 230 analysed · 232 listed below

Studies and sources cited on this page. Evidence quality varies — check the grade on each.

  1. Effectiveness of Mindfulness-Based Interventions for Fear of Childbirth Among Pregnant Women Planned for Normal Birth: A Systematic Review and Meta-Analysis.Worldviews Evid Based Nurs2026Meta-analysisAn=1278
  2. Comparative efficacy of non- pharmacological interventions on sleep quality in patients with multiple sclerosis: a systematic review and network meta-analysis.PeerJ2026Meta-analysisAn=2804
  3. Effectiveness of mindfulness-based interventions on quality of life in women breast cancer survivors: a systematic review and meta-analysis.Breast2026Meta-analysisAn=1620
  4. Mindfulness-Based Interventions for Depression, Anxiety, and Stress in Adults With Cancer: A Stratified Subgroup Meta-Analysis.Psychooncology2026Meta-analysisAn=7395
  5. The effectiveness of mindfulness-based interventions in enhancing resilience and mitigating occupational burnout among nurses: A meta-analysis of randomized controlled trials.Appl Nurs Res2026Meta-analysisAn=1194
  6. Benefits of non-face-to-face mindfulness-based intervention for patients with cardiovascular disease: A meta-analysis.J Health Psychol2026Meta-analysisAn=765
  7. Transdiagnostic effects of mindfulness-based interventions on emotion regulation and psychopathology in adolescents: A systematic review and meta-analysis.J Affect Disord2026Meta-analysisAn=1246
  8. The effects of mindfulness-based cognitive therapy in the psychological and physical health of cancer patients: A systematic review and meta-analysis.J Psychosom Res2026Meta-analysisAn=1122
  9. Impact of mindfulness-based interventions on stress, anxiety and depression among nursing students: A systematic review and meta-analysis.Nurse Educ Pract2026Meta-analysisA
  10. Effects of Mindfulness Therapy on Breast Cancer Patients with Depression or Anxiety: A Systematic Review and Meta-analysis.Actas Esp Psiquiatr2025Meta-analysisAn=1823
Show all 232 references

    Diatelos provides general wellness information based on published research. It is not medical advice. Talk to a clinician before starting any new supplement or practice, especially if you have a health condition, are pregnant, or take medication.