A single session of mindfulness meditation, whether 10 or 20 minutes, increases state mindfulness more than listening to a National Geographic article. The 10-minute meditation produced a greater increase in state mindfulness than its control, but there was no difference between the 10- and 20-minute meditation groups. People with lower trait mindfulness benefited more from meditation versus control in terms of state mindfulness. Among those with high trait mindfulness, the 20-minute meditation led to greater reductions in state anxiety than the 10-minute one. Overall, dose-response effects were minimal, suggesting 10 and 20 minutes of meditation improve state mindfulness comparably.
A single session of mindfulness meditation, whether 10 or 20 minutes, increases state mindfulness more than listening to a National Geographic article. Ten minutes of meditation was sufficient to produce this effect, and extending the session to 20 minutes did not yield additional gains. For people with lower trait mindfulness, meditation boosted state mindfulness more than the control. Among those with high trait mindfulness, a 20-minute session led to greater reductions in state anxiety than a 10-minute session. The minimal dose-response relationships suggest that 10 and 20 minutes of meditation improve state mindfulness to a similar degree.