Mindfulness meditation : an empirical wellness practice or a therapeutic one?

Written by Laura CLEKA

Introduction

Mindfulness meditation is the practice of being aware of our internal and external stimuli. It helps us stay grounded in the present moment by focusing on our breathing, our five senses, our emotions, and our thoughts. The most renowned and scientifically validated method of mindfulness meditation is the 8-week program called the Mindfulness-Based Stress Reduction (MBSR), developed by Professor Jon Kabat-Zinn (Chiesa et Serretti, 2009 ; Ito et al., 2026). It involves 45 minutes of meditation per day and a full-day retreat. This training is available online or in person and includes various exercises of yoga, meditation, sensory stimulation, etc.

Over the past twenty years, mindfulness practices have rapidly become accessible in the West. Nowadays, this growing market offers a wide variety of mindfulness meditation practices (online, self-paced, few minutes, etc.). However, all training claims the same outcome: relaxation and wellness. This outreach science article therefore presents recent scientific studies on the effects of mindfulness meditation on our well-being.

Measurement of well-being

Research studies on this specific topic use quantitative and qualitative clinical examinations in order to measure the effects of meditation on our body and mind. Electroencephalography (EEG) is one of the most common techniques used in such research (Lomas et al., 2015). It measures the electrical activity of the brain, thanks to electrodes placed on the scalp. Brainwave frequencies are associated with specific states of consciousness (sleep, wakefulness, alertness, etc.).

Those analyses often gather various test results. Some techniques are more innovative than others, such as electrocardiography (ECG). This widely known method measures the effects of stress on heart rate, blood pressure, and even breathing rate. Other analyses are more recent, such as the Skin Conductance Level (SCL) measurements via electrodes, which measure the electrical conductivity of the skin (sweat, dryness, etc.). Those results provide clinicians with more detailed information on the state of the nervous system and the emotions.

Clinical examination also involves screening measures like DASS-21, FFMQ, RSA, CAMS-R, etc. It helps assess the well-being of the patient, thanks to indicators such as sleep quality, mood, self-esteem, or self-judgment. The most recurrent criticisms of those studies focus on the small size of the sample and the short duration of the monitoring (Zhang et al., 2021).

Effects of mindfulness meditation on our well-being

Meta-analysis on mindfulness meditation shows positive effects on stress reduction and anxiety (Hofmann et al., 2010 ; Spijkerman et al., 2016). Other studies highlight the link between mindfulness practices and the improvement of attention and emotional regulation (Tang et al., 2015 ; Calderone et al., 2024). In addition, mindfulness training programs can increase the amplitude of theta and alpha brainwaves linked to states of relaxation and light sleep (Lomas et al., 2015).

Research demonstrates that the duration of meditation isn’t associated with an improvement in the state of consciousness. It suggests that 10 minutes of meditation can have the same benefits as a 20-minute session (Palmer et al., 2023 ; Strohmaier et al., 2020). Online meditation isn’t necessarily less effective than in-person ones either, especially with mild stress levels. However, the connection between participants and the teacher is crucial during online sessions, especially when supported by brief interviews (Ito et al., 2026 ; Spijkerman et al., 2016).

Conclusion

Scientific studies on mindfulness training highlight the positive effects of this practice, especially the MBSR program, on mild stress reduction. However, none of the mindfulness training programs can claim to have specific therapeutic effects on their students.

Results vary widely considering each individual (severity of pathology, level of practice, etc.) and the meditation’s conditions of practice. Publications confirm a growing interest in science on the effects of meditation. It is important to assess that mindfulness is not a challenge for the betterment of our well-being and state of consciousness.

As mindfulness is based on a daily habit of meditation, studies will preferably focus on this type of practice. Science projects should study meditation programs accessible to everyone (novices and experts, clinical and non-clinical patients, etc.) in the long term, preferably over multiple years.

Bibliography

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Chiesa, A., & Serretti, A. (2009). Mindfulness-Based Stress Reduction for Stress Management in Healthy People: A Review and Meta-Analysis. The Journal of Alternative and Complementary Medicine, 15(5), 593–600. https://doi.org/10.1089/acm.2008.0495

Hofmann, S., Sawyer, A., Witt, A., & Oh, D. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Journal of Consulting and Clinical Psychology, 78, 169–183. https://doi.org/10.1037/a0018555

Ito, Y., Browne, C., & Yamamoto, K. (2026). Effects of Online Versus In-Person Mindfulness-Based Stress Reduction (MBSR): The Impact of Adding Brief Individual Interviews. Mindfulness, 17(6), 1684–1696. https://doi.org/10.1007/s12671-026-02865-z

Lomas, T., Ivtzan, I., & Fu, C. H. Y. (2015). A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neuroscience & Biobehavioral Reviews, 57, 401–410. https://doi.org/10.1016/j.neubiorev.2015.09.018

Palmer, R., Roos, C., Vafaie, N., & Kober, H. (2023). The effect of ten versus twenty minutes of mindfulness meditation on state mindfulness and affect. Scientific Reports, 13(1), 20646. https://doi.org/10.1038/s41598-023-46578-y

Spijkerman, M. P. J., Pots, W. T. M., & Bohlmeijer, E. T. (2016). Effectiveness of online mindfulness-based interventions in improving mental health: A review and meta-analysis of randomised controlled trials. Clinical Psychology Review, 45, 102–114. https://doi.org/10.1016/j.cpr.2016.03.009

Strohmaier, S., Jones, F. W., & Cane, J. E. (2021). Effects of Length of Mindfulness Practice on Mindfulness, Depression, Anxiety, and Stress: A Randomized Controlled Experiment. Mindfulness, 12(1), 198–214. https://doi.org/10.1007/s12671-020-01512-5

Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916

Zhang, D., Lee, E. K. P., Mak, E. C. W., Ho, C. Y., & Wong, S. Y. S. (2021). Mindfulness-based interventions: An overall review. British Medical Bulletin, 138(1), 41–57. https://doi.org/10.1093/bmb/ldab005