What might change in your mind if you follow a guided meditation for 15 minutes a day for four weeks? A research team at Georgetown University asked 69 adults with no real meditation experience to practise either loving-kindness meditation or a meditation that progressively relaxes the muscles in the body. It was those who practised the muscle-relaxation meditation who felt more supported by those around them and less lonely.
The researchers published the findings in the journal PLOS One on 16 September, and US psychology outlet PsyPost reported on them on 5 November.
15 minutes of meditation a day: what changed after four weeks?
At home, participants listened to a 15-minute guided meditation six times a week for four weeks. The loving-kindness meditation was created and narrated for the study by Sharon Salzberg, who has taught meditation for more than 40 years. The muscle-relaxation meditation moved attention from the hands and arms to the face, head, neck and shoulders, abdomen and legs, before bringing it to the whole body. Nearly nine in ten participants in each group kept going to the end.
After four weeks, those who had practised muscle-relaxation meditation felt slightly more supported by those around them, and their loneliness scores had fallen. They also managed to hold a wall sit — with their backs against a wall and knees bent — for about eight seconds longer on average. Those who practised loving-kindness meditation showed no notable changes in these measures. Anxiety fell in both groups.
The researchers also looked at whether people who felt more supported by those around them tended to hold the challenging position for longer. Corresponding author Katherine O'Connell told PsyPost that the link was small but worth exploring further.
New to meditation? Could you start with the body?
It is easy to think of meditation first and foremost as a way to manage the mind. In this experiment, simply relaxing tension throughout the body was accompanied by changes in feelings of loneliness and support. The experience of the body relaxing may reach the mind, too.
After a day of information coming at us without pause, the mind can feel crowded and the body tense. For beginners unsure what to focus on, sensations in the fingertips, shoulders and abdomen can offer an accessible starting point.
That does not mean loving-kindness meditation is unsuitable. A longstanding practice, it begins by wishing yourself well, then extends those wishes to someone you are grateful for, a friend, a stranger, someone you find difficult, and all beings. It is also worth noting that people new to meditation in both groups managed to practise on their own for four weeks. Rather than looking for one right answer, you can begin with whichever feels like the easiest way in.
15 minutes tonight: two meditations to try at home
For the muscle-relaxation meditation, lie down comfortably or sit with your back supported. Move your attention from your hands and arms to your face, head, neck and shoulders, abdomen and legs. Briefly tense each area, then slowly release it. Take time to notice the feeling of letting go before moving on, and finish by sensing your whole body at once.
For loving-kindness meditation, close your eyes and begin by wishing yourself well. Slowly repeat a short phrase in your mind, such as, “May I be safe, may I be healthy, may I be at ease.” Once it feels familiar, direct the same words in turn towards someone you are grateful for, a friend, someone you do not know well and someone you find difficult. Finally, extend them to all beings.
You could try practising for 15 minutes a day, six times a week, for four weeks, as the study participants did. A guided recording can help you keep track of the practice on your own. On days when your body feels heavy, try the muscle-relaxation meditation; when you are missing company, try loving-kindness meditation. Switching between them may help you find what suits you.
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