Meditation
What is it: A structured approach using guided awareness to manage stress and symptoms.AKA: Concentrative meditation, Guided meditation, Loving-kindness meditation, Mindfulness meditation, Transcendental meditation, Vipassana meditation, Zen meditation- ⬤ Minimal research: Very little scientific study exists, with no or very few peer-reviewed studies. Insufficient data for conclusions.
- ⬤⬤ Limited research: Few studies exist, mostly small trials or case reports. Findings are preliminary and lack strong validation.
- ⬤⬤⬤ Moderately researched: Multiple studies, including mid-sized trials, exist. Some findings are replicated, but more research is needed.
- ⬤⬤⬤⬤ Well-researched: Supported by substantial evidence, including at least one large trial or meta-analysis.
- ⬤⬤⬤⬤⬤ Extensively studied: Numerous large studies and meta-analyses exist. Findings are widely accepted with strong scientific consensus.
- ⬤ Extremely Difficult to Access: Rare, experimental, or highly specialized. Requires multiple referrals, long wait times, travel, and strict follow-up.
- ⬤⬤ Difficult to Access: Limited to select centers with moderate barriers. Requires referral, potential travel, and wait times of weeks to months.
- ⬤⬤⬤ Moderately Accessible: Available in larger hospitals or clinics. Requires a basic referral, with moderate wait times and some coordination.
- ⬤⬤⬤⬤ Easy to Access: Widely available in most clinics. Minimal referral, short wait times, and simple preparation or follow-up.
- ⬤⬤⬤⬤⬤ Trivial to Access: Easily found in pharmacies or clinics. No referral needed, minimal wait, and straightforward access.
- ⬤ Up to $100
- ⬤⬤ Up to $500
- ⬤⬤⬤ Up to $2000
- ⬤⬤⬤⬤ Up to $10,000
- ⬤⬤⬤⬤⬤ More than $10,000
To calculate the reported effectiveness for a patient view, the model first analyses whether it can be ascertained that the person writing the review has had direct experience of the treatment for themselves or a loved one. If so, it then uses sentiment analysis to rate their view from 1-5 on how effective this treatment was for them, with 1 being the least effective, and 5 the most effective.
45 Resources
Referenced in this guide
18 Research papers
Referenced in this guide
45 Expert views
Contributed in this guide
57 Patient views
Contributed in this guide
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Page contents
Basics: What you need to know
Mindfulness-Based Stress Reduction (MBSR) is a structured, eight-week program using guided meditation, gentle yoga, and body awareness exercises to help individuals gradually shift their relationship with challenging symptoms. It is frequently employed to address persistent conditions, including those with lingering post-viral effects, by reducing stress, enhancing self-regulation, and promoting greater comfort in the body. Despite its foundation in ancient mindfulness techniques, MBSR represents a modern, evidence-based approach and has undergone clinical trials supporting its role in mitigating symptoms of chronic stress and pain. It also tends to provide a sense of control and calm, which can be especially critical when managing unpredictable or overwhelming difficulties. However, some individuals may find that focusing on bodily sensations or inner experiences triggers temporary discomfort, making it vital to proceed with awareness and professional guidance.
History and development
- Origin story: Developed in the late 1970s by Jon Kabat-Zinn at the University of Massachusetts Medical Center.
- Formal structure: Created as an eight-week program with guided meditation, body scans, and gentle yoga.
- Clinical influence: Incorporated extensively in both medical and non-medical settings for stress reduction and pain management.
- Ongoing evolution: Continues to be adapted and studied for varied chronic conditions, including persistent post-viral illnesses.
What is known
- Stress reduction: Improves mental well-being and may ease fatigue by decreasing the stress response.
- Mind-body link: Encourages awareness of how physical and emotional states interact to produce or sustain distress.
- Self-regulation: Teaches tools for controlling negative thoughts and anxious reactions, potentially improving sleep and concentration.
- Secondary benefits: May enhance emotional resilience, boost immune function, and foster a healthier relationship with lingering symptoms.
What is not known
- Exact mechanism: The precise neurological and physiological processes behind symptom relief remain incompletely understood.
- Long-term effectiveness: Duration and extent of benefits for ongoing post-viral symptoms require continued study.
- Optimal protocols: Best timing, intensity, or combination of practices for certain individuals have not been firmly established.
- Personal variability: Responses can vary widely, leaving some individuals without noticeable improvement or with temporary discomfort from deep introspection.
- Focused attention: Encourages moment-to-moment awareness of breathing and bodily sensations.
- Distraction reduction: Helps individuals let go of intrusive thoughts and anxieties.
- Gentle movement: Utilizes mild yoga sequences to enhance body awareness and reduce tension.
- Guided exploration: Uses group discussions and at-home exercises to reinforce mindfulness skills.
- Self-compassion: Fosters forgiving attitudes toward personal limitations and ongoing symptoms.
- Initial discomfort: Heightened awareness may temporarily intensify emotional or physical sensations.
- Fatigue or strain: Starting the program can be tiring, particularly for those with limited energy.
- Possible frustration: Learning meditation techniques sometimes feels slow or difficult for beginners.
- Overconcentration risk: Excessive focus on bodily sensations might ignite worry in certain individuals.
- Research variability: Some experts argue the evidence on long-term outcomes is still inconsistent.
- Resource intensity: Critics note the program’s time commitment and need for trained instructors can be challenging.
- Individual response: Not everyone benefits equally, highlighting the importance of personalized approaches.
Patient views
Experiences
- Patients appreciate that meditation is free and accessible.
- Many find it helps calm their nervous system and reduce stress.
- Some report improved mental clarity and reduced brain fog.
- Meditation provides a sense of control and coping with the illness.
Challenges
- Meditation doesn't directly cure physical symptoms like fatigue or pain.
- Some find it difficult to maintain a consistent practice.
- Silent meditation can worsen anxiety for certain individuals.
- Initial attempts at meditation can feel frustrating or ineffective.
Tips
- Start with short sessions and gradually increase duration.
- Use guided meditations or apps for easier focus.
- Pair meditation with calming tools like sleep masks or weighted blankets.
- Consistency is key; aim for daily practice even if brief.
To calculate the reported effectiveness for a patient view, the model first analyses whether it can be ascertained that the person writing the review has had direct experience of the treatment for themselves or a loved one. If so, it then uses sentiment analysis to rate their view from 1-5 on how effective this treatment was for them, with 1 being the least effective, and 5 the most effective.
Patient view
I have also found mindfulness and meditation so helpful. It took a few months of regular and ongoing practice to feel the benefits, but the benefits have been impactful 💕
August 2024 • Turnto Comment
Patient view
The only way I made improvement with similar symptoms was I laid in a dark room with a sleep mask on trying to meditate for many hours of the days for a few months.
September 2024 • /r/covidlonghaulers
Expert views
What they liked
- Experts appreciate meditation's ability to calm the nervous system and reduce stress.
- Meditation is linked to improved immune function, like boosting natural killer cells.
- It helps manage symptoms like anxiety, fatigue, and sleep disturbances.
- Experts value its accessibility and adaptability to individual needs.
What they didn't like
- Some experts note meditation may not suit everyone, especially with severe symptoms.
- It can be counterproductive if patients feel pressured to achieve results.
- Overemphasis on meditation might overlook other necessary treatments.
- Lack of immediate results may discourage some patients.
What are they unsure about
- Experts are unsure about the long-term effects of meditation on Long Covid.
- The exact mechanisms of how meditation impacts symptoms remain unclear.
- Uncertainty exists about which meditation types work best for specific symptoms.
- Experts question its effectiveness as a standalone treatment.
45 expert views
Expert view
Ellen Alden, speaking on the Long Covid Podcast, shared her experience using meditation as a tool for recovery from Long Covid. She emphasized the importance of calming the nervous system, which she described as being in a state of chronic stress and hypersensitivity. Ellen practiced meditation twice daily, incorporating breath work to shift out of a 'fight or flight' state and into a safer, more open mindset. This allowed her to observe her thoughts, emotions, and physical sensations objectively, helping her identify fear cycles and emotional blocks. She found this practice essential for harmonizing her mind, emotions, and body, which contributed to her recovery.
December 2024 • Long Covid Podcast
Expert view
Ellen Alden shared her experience of using meditation as part of her recovery from Long Covid. She emphasized the importance of observing her thoughts and emotions during meditation without being self-critical. By focusing on her breath and reframing her thoughts, she was able to calm her fears and approach her symptoms with neutrality. Ellen also incorporated brain retraining techniques, such as visualizing health and practicing self-awareness throughout the day. These practices helped her activate the vagus nerve, which plays a role in calming the nervous system, and contributed to her overall sense of resilience and recovery.
December 2024 • Long Covid Podcast
What and who it targets
Cognitive dysfunction patients
Enhances focus and mental clarity.
Anxiety-prone individuals
Reduces stress and mental strain.
Fatigue sufferers
Promotes relaxation and energy restoration.
Sleep-deprived patients
Improves sleep quality and relaxation.
Relevant research
How much evidence on this?
- Meditation for Long COVID has moderate evidence from multiple studies.
- Research spans over a decade, including related conditions like ME/CFS.
- Around 10-15 studies directly or indirectly address meditation for Long COVID.
- Studies include randomized controlled trials and systematic reviews.
Research focusing on
- Meditation may reduce fatigue, stress, and improve sleep quality.
- Mindfulness programs show potential for inflammatory and immune benefits.
- Results vary widely; some show up to 71% improvement in symptoms.
- Researchers are exploring neuroimmune and psychological mechanisms.
What needs more research?
- Long-term effects of meditation on Long COVID remain unclear.
- Optimal meditation type and duration for symptom relief is unknown.
- Mechanisms behind symptom improvement need further exploration.
- Effectiveness across diverse patient demographics is under-researched.
- ⬤ Minimal research: Very little scientific study exists, with no or very few peer-reviewed studies. Insufficient data for conclusions.
- ⬤⬤ Limited research: Few studies exist, mostly small trials or case reports. Findings are preliminary and lack strong validation.
- ⬤⬤⬤ Moderately researched: Multiple studies, including mid-sized trials, exist. Some findings are replicated, but more research is needed.
- ⬤⬤⬤⬤ Well-researched: Supported by substantial evidence, including at least one large trial or meta-analysis.
- ⬤⬤⬤⬤⬤ Extensively studied: Numerous large studies and meta-analyses exist. Findings are widely accepted with strong scientific consensus.
Research
This paper reviewed seven studies to evaluate how meditation-based interventions (MBIs) could help with health problems caused by the COVID-19 pandemic. It focused on five specific issues: depression, anxiety, stress, insomnia, and long COVID, using data from online randomized controlled trials with control groups.
The review found that MBIs significantly reduced symptoms of depression, anxiety, and stress, with effectiveness ranging from 20.5% to 68.8%. For insomnia, improvements ranged from 5.2% to 38.5%. For long COVID, the results were mixed, with symptom improvements varying widely from 0.0% to 71.2% across 13 symptoms or qualities.
For someone dealing with long COVID, this paper suggests that meditation might help with some symptoms, but the effectiveness can vary greatly depending on the specific symptom. It also highlights that meditation could be beneficial for managing related issues like stress, anxiety, and insomnia.
This paper is a systematic review published in the International Journal of Yoga, a specialized journal in the field. Systematic reviews are generally reliable as they analyze multiple studies, but the reliance on online trials may limit the generalizability of the findings.
January 2024 • International journal of yoga
Research
This paper reviewed existing research on mindfulness meditation interventions and their potential benefits for individuals with Long COVID and Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS). It focused on how meditation might address symptoms like fatigue and unrefreshing sleep, as well as its effects on immunity and inflammation.
The review found evidence suggesting that mindfulness meditation can reduce fatigue and improve sleep quality in individuals with post-viral conditions like Long COVID and ME/CFS. Additionally, it highlighted that meditation may enhance immune function and reduce inflammation, which are key factors in managing these conditions.
For someone living with Long COVID, this paper suggests that mindfulness meditation could be a helpful tool to manage symptoms like fatigue and poor sleep, while also potentially improving overall immune health. Caregivers might consider encouraging meditation as part of a broader symptom management strategy.
As a literature review, this paper synthesizes findings from multiple studies, which strengthens its reliability. It was published in a reputable journal focused on neuropsychiatric diseases, adding credibility to its conclusions.
November 2022 • Neuropsychiatric disease and treatment
Accessibility
- ⬤ Extremely Difficult to Access: Rare, experimental, or highly specialized. Requires multiple referrals, long wait times, travel, and strict follow-up.
- ⬤⬤ Difficult to Access: Limited to select centers with moderate barriers. Requires referral, potential travel, and wait times of weeks to months.
- ⬤⬤⬤ Moderately Accessible: Available in larger hospitals or clinics. Requires a basic referral, with moderate wait times and some coordination.
- ⬤⬤⬤⬤ Easy to Access: Widely available in most clinics. Minimal referral, short wait times, and simple preparation or follow-up.
- ⬤⬤⬤⬤⬤ Trivial to Access: Easily found in pharmacies or clinics. No referral needed, minimal wait, and straightforward access.
- ⬤ Up to $100
- ⬤⬤ Up to $500
- ⬤⬤⬤ Up to $2000
- ⬤⬤⬤⬤ Up to $10,000
- ⬤⬤⬤⬤⬤ More than $10,000
Method to access
- Accessible through free apps like Insight Timer.
- Free self-paced courses such as those offered by Breathworks.
- Available online without referrals or prescriptions.
- Can be practiced at home using guided meditations.
Cost
- Free options include Insight Timer and Breathworks courses.
- Paid options range from $100–$200 per individual session or $500–$2,000 per month for residential programs in the U.S.
- In India, costs range from Rs. 500–2,000 per month.
Insurance cover
- Insurance may cover mindfulness-based therapy as part of mental health treatment programs, depending on the policy.
- Coverage varies by region and provider; check with your insurer for details.
Locations
- Breathworks offers free courses developed with UCL and NHS professionals.
- AMFM Mental Health Treatment Centers in California, Virginia, and Washington provide mindfulness therapy.
- Insight Timer app offers free guided meditations.
- UCSF Integrative Medicine Group provides low-cost mindfulness programs.
Related clinical trials
Frequently asked questions
Key resources
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