The effect of ten versus twenty minutes of mindfulness meditation on state mindfulness and affect.

We aimed to elucidate the effects of "dose" of a single-session of mindfulness meditation on state mindfulness and affect as well as moderators of effects. 372 adults recruited remotely via Amazon's MTurk platform were randomly assigned to either a: 10-min mindfulness meditation, 20-min mindfulness meditation, 10-min control, or 20-min control. Control conditions were recordings of a National Geographic article. Primary outcomes were changes in state mindfulness, anxiety, and negative and positive affect. Moderator variables included neuroticism, trait mindfulness, and prior meditation experience. Collapsing across doses, participants in mindfulness conditions reported greater increases in state mindfulness than in control conditions. There was a greater increase in state mindfulness in the 10-min mindfulness condition versus 10-min control condition. There were no differences between 10- and 20-min mindfulness conditions. Exploratory moderation analyses indicated that meditation (10 or 20) versus control (10 or 20) predicted increased state mindfulness among participants with lower trait mindfulness. Additionally, 20-min versus 10-min meditation predicted greater decreases in state anxiety among individuals with high trait mindfulness. Dose-response relationships were minimal, suggesting that 10 and 20 min of meditation may improve state mindfulness comparably. Findings support the benefits of brief mindfulness meditation and suggest that trait mindfulness moderates certain outcomes.

Randomized trial of mindfulness- and reappraisal-based regulation of craving training among daily cigarette smokers.

OBJECTIVE: Craving predicts smoking, yet existing interventions may not adequately target regulation of craving. We evaluated two versions of regulation of craving-training (ROC-T), a computerized intervention with intensive practice of strategies when exposed to smoking-related images. METHOD: Ninety-two nicotine-dependent daily smokers were randomized to mindfulness-based therapy (MBT) ROC-T focusing on mindful acceptance, and cognitive behavioral therapy (CBT) ROC-T focusing on reappraisal or no intervention control. The ROC task was administered pre- and postintervention to assess changes in cue-induced craving and mindfulness- and reappraisal-based regulation of craving. RESULTS: MBT and CBT-versus control-showed significantly greater reductions in smoking during the intervention phase (baseline to Week 4), corresponding to large (d = -1.08, 95% CI [-1.64, -0.52]) and medium-to-large effect sizes (d = -0.69, 95% CI [-1.22, -0.15]), respectively. During follow-up (Week 4-16), CBT showed significant increases in smoking, whereas MBT and control did not. For the entire study (baseline to Week 16), MBT showed significantly greater reductions in smoking compared to control (d = -1.6, 95% CI [-2.56, -0.66]) but CBT was not significantly different than control (d = -0.82, 95% CI [-1.77, 0.13]). There were no effects on smoking when directly comparing MBT and CBT. Quit rates were low across the sample, with no difference among conditions. MBT and CBT-versus control-significantly reduced cue-induced craving. CBT (but not MBT)-versus control-significantly improved reappraisal-based regulation of craving. Both MBT and CBT-versus control-significantly improved mindfulness-based regulation of craving. CONCLUSIONS: MBT- and CBT-ROC-T may reduce cue-induced craving and smoking, and MBT may be more durable than CBT. (PsycInfo Database Record (c) 2023 APA, all rights reserved).