Deep Dive: Meditation Modalities—Comparing Approaches¶
Reading time: ~5 minutes
Prerequisite: Chapter 2.12 (Stress and Mental Health)
The Big Picture¶
"Meditation" encompasses many different practices with different techniques, traditions, and evidence bases. This overview helps you understand the main approaches and what the research says about each.
Major Modalities¶
1. Mindfulness-Based Stress Reduction (MBSR)
What it is: 8-week structured program combining mindfulness meditation, body awareness, and yoga.
Key features:
- Secular, standardized protocol
- Developed by Jon Kabat-Zinn at UMass
- Weekly classes + daily practice
Evidence: Strong for stress reduction, moderate for anxiety/depression, modest for pain.
2. Mindfulness-Based Cognitive Therapy (MBCT)
What it is: MBSR adapted for depression relapse prevention, combining mindfulness with cognitive therapy elements.
Evidence: Strong evidence for preventing depression relapse in those with 3+ episodes.
3. Transcendental Meditation (TM)
What it is: Mantra-based practice taught through standardized instruction.
Key features:
- 20 minutes twice daily
- Personalized mantra from certified instructor
- Proprietary (paid instruction required)
Evidence: Moderate for blood pressure reduction; mixed for other outcomes.
4. Focused Attention Meditation
What it is: Concentration on a single object (breath, mantra, visual object).
Evidence: Improves attention and concentration; mechanism for other benefits.
5. Open Monitoring/Awareness
What it is: Non-judgmental awareness of all experiences without specific focus.
Evidence: Associated with emotional regulation; different brain changes than focused attention.
6. Loving-Kindness/Compassion Meditation
What it is: Directed cultivation of positive feelings toward self and others.
Evidence: Increases positive emotions; may improve social connection; emerging evidence for pain.
What the Research Shows¶
| Outcome | Evidence Strength | Best-Supported Modality |
|---|---|---|
| Stress reduction | Strong | MBSR, most mindfulness |
| Anxiety | Moderate | MBSR, MBCT |
| Depression | Moderate (acute); Strong (relapse prevention) | MBCT |
| Blood pressure | Moderate | TM, mindfulness |
| Pain | Moderate | MBSR |
| Attention | Moderate | Focused attention practices |
| Emotional regulation | Moderate | Various |
Important Caveats:
- Many studies have methodological limitations
- Effect sizes are often modest
- "No worse than other interventions" is common finding
- Active practice matters more than specific technique
Practical Considerations¶
For Beginners
- Start simple: breath awareness, 5-10 minutes
- Apps can help (Headspace, Calm, Insight Timer)
- Guided better than unguided initially
- Consistency matters more than duration
For Different Goals
| Goal | Consider |
|---|---|
| General stress | Basic mindfulness |
| Anxiety | MBSR-style body awareness |
| Depression history | MBCT (with qualified provider) |
| Blood pressure | Consistent daily practice (any type) |
| Better focus | Focused attention practice |
| Emotional warmth | Loving-kindness |
What This Means for Coaches¶
- Any practice is better than none: Don't overcomplicate the choice.
- Match to client: Some prefer structure (apps, programs); others prefer simplicity.
- Start small: 5 minutes daily beats 30 minutes never.
- Refer appropriately: MBCT for depression should involve trained providers.
- Manage expectations: Meditation isn't magic. Modest effects, requires consistency.
Key Takeaway¶
Different meditation modalities have different evidence bases, but for most coaching purposes, any consistent practice produces benefits: the key is finding an approach the client will actually do regularly.
References¶
- Goyal M, et al. Meditation Programs for Psychological Stress and Well-being. JAMA Intern Med. 2014.
- Kuyken W, et al. MBCT vs. maintenance antidepressants for relapse prevention. Lancet. 2015.
- Brook RD, et al. Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure. Hypertension. 2013.
- Creswell JD. Mindfulness Interventions. Annu Rev Psychol. 2017.