The Benefits of Short Meditation Sessions for Beginners

Meditation has been hailed for its calming effects for centuries. But can short sessions make a difference for those new to the practice?

A study of adults aged 18-45 who had never meditated before found that just 13 minutes of guided meditation daily for 8 weeks led to improved mood, better attention, enhanced memory, and reduced anxiety compared to a group that listened to podcasts (Basso JC, et.al., 2019).

Notably, emotional improvements were more pronounced than cognitive ones. This shows that even brief daily meditation sessions can yield benefits typically associated with longer, more intense sessions.

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Reference https://pubmed.ncbi.nlm.nih.gov/30153464/

Julia C Basso 1, Alexandra McHale 2, Victoria Ende 2, Douglas J Oberlin 2, Wendy A Suzuki 3. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019 Jan 1:356:208-220.