Effects of Brief and Sham Mindfulness Meditation on Mood and Cardiovascular Variables

Objectives: Although long-term meditation has been found to reduce negative mood and cardiovascular variables, the effects of a brief mindfulness meditation intervention when compared to a sham mindfulness meditation intervention are relatively unknown. This experiment examined whether a 3-day (1-hour total) mindfulness or sham mindfulness meditation intervention would improve mood and cardiovascular variables when compared to a control group. Methods: Eighty-two (82) undergraduate students (34 males, 48 females), with no prior meditation experience, participated in three sessions that involved training in either mindfulness meditation, sham mindfulness meditation, or a control group. Heart rate, blood pressure, and psychologic variables (Profile of Mood States, State Anxiety Inventory) were assessed before and after the intervention. Results: The meditation intervention was more effective at reducing negative mood, depression, fatigue, confusion, and heart rate, when compared to the sham and control groups. Conclusions: These results indicate that brief meditation training has beneficial effects on mood and cardiovascular variables that go beyond the demand characteristics of a sham meditation intervention.