![]() Overall, a large, heterogeneous sample showed that already a very short dose of meditation can positively influence stress, sleep, and well-being. ![]() All effects remained stable at follow-up six weeks later. Mindfulness, as a core element of the meditation, increased during the study within the meditation group. It turned out that the meditation had a stronger impact on the reduction of negative affect than on the increase of positive affect and also a stronger effect on affective components of well-being. As expected, the meditation group ( N = 341) showed lower stress, higher well-being and improved sleep quality after the intervention (very small to small effect sizes) compared with a waitlist control group ( N = 430). A Structural Equation Model (SEM) was used to analyze the data with Full Information Maximum Likelihood (FIML) in order to cope with missing data. The meditation was provided as audio file and carried out during a period of 30 days by the participants of the meditation group. The effects of this short meditation on stress, sleep, well-being and mindfulness were examined for the first time. ![]() ![]() To further extend these findings, an 11-min Yoga Nidra meditation that may especially be integrated in a busy daily schedule by people who can only afford short time for breaks was adapted and analyzed in an experimental online study design. Previous studies have shown that meditation-based interventions can have a significant impact on stress and well-being in various populations.
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