Meditation and Mindfulness: Frequently Asked Questions

Short answers first, with a link to the full page. This is general information, not medical advice. If you are in distress, jump to the Meditation Safety Quick Reference.

The basics

What is meditation? The term covers a variety of practices that focus on mind and body integration and are used to calm the mind. Some involve holding attention on a sensation such as breathing, a sound, a visual image or a mantra. [1] See What Is Meditation? What Is Mindfulness?.

What is mindfulness? The NHS describes it as paying attention to what is going on inside and outside ourselves, moment by moment. [2] See Meditation vs Mindfulness.

Do I have to be religious, or Buddhist? Health bodies such as the NHS describe mindfulness in everyday terms, as attention to thoughts, feelings, the body and the world around you. [2] Many techniques began in Eastern traditions, NCCIH notes, and each tradition has its own context. [1] See Secular and Religious Meditation and Meditation in Cultural Context.

How common is meditation? In a national US survey, the share of adults who practiced meditation rose from 7.5 percent in 2002 to 17.3 percent in 2022. [1]

What are the different types? Two commonly studied styles are focused attention and open monitoring. [3] See Types of Meditation and the index of practices.

Does it work?

Does meditation work? It depends on the use. A 2014 review of 47 trials found moderate evidence of improved anxiety, depression and pain, small to moderate effects, and no evidence that meditation was better than any active treatment. [4] NCCIH adds that much of the research has been preliminary or not scientifically rigorous. [1] See Does Meditation Work?.

Is it good for anxiety and depression? A 2018 analysis found mindfulness-based approaches better than no treatment and as effective as established treatments. [1] NICE includes group mindfulness-based cognitive therapy among options for depression. [5] See anxiety and depression.

Does it help with sleep? Evidence is mixed: one analysis found improved sleep quality compared with education, but no difference from cognitive behavioral therapy or exercise. [1] See sleep and insomnia.

Does it help with pain? Studies have produced mixed results. [1] See chronic pain.

Can meditation cure anything? No source we read says so. See Claim Check: Cures Anxiety and Depression.

Does it change the brain? Studies suggest changes in brain activity or structure, but NCCIH says the results are difficult to interpret and the practical implications are not clear. [1] See Meditation and the Brain.

Is it safe?

Can meditation make things worse? Sometimes. NCCIH says the practices usually are considered to have few risks, but few studies have looked at harm. [1] A 2020 review of 83 studies found adverse events in 8.3 percent of participants overall, most often anxiety and depression, and noted they can occur in people with no previous mental health problems. [6] The NHS says mindfulness is not right for everyone and can make some people feel worse. [2] See Adverse Effects of Meditation.

Is a mindfulness course riskier than no course? One large analysis found no evidence that MBSR led to higher rates of harm than a waitlist control. [7] See Meditation Difficulties and Distressing Experiences.

Who should check with a clinician first? As general guidance, anyone with a mental health condition, a history of trauma, or symptoms such as hallucinations or very high mood should talk to a doctor or mental health team first. The NHS says to see a doctor immediately for symptoms of psychosis. [8] See Who Should Check With a Clinician.

Where can I get help if meditation is distressing? See When to Stop or Pause Meditating. In the US you can call, text or chat 988 any time. [9] Cheetah House is an organization that offers information and support to people who have had negative effects from meditation. [10]

Getting started

How do I begin? See Meditation for Beginners and How to Meditate: A Simple First Practice.

How long and how often? Studies have used many different practices and schedules, so there is no single answer. [1] See How Long and How Often to Meditate and Short Meditations.

My mind keeps wandering. Am I doing it wrong? The NHS says mindfulness is not about making thoughts go away, but about seeing them as mental events that come and go. [2] See Common Obstacles.

Are apps worth it? See Meditation Apps: What Trials Show and App Privacy and Claims. We do not rank apps.

Do I need a teacher? Not for every practice, but for a structured program or retreat it matters. NCCIH advises asking about the instructor's training and experience. [1] See How to Find a Meditation Teacher or Class and Questions to Ask a Teacher. We do not list teachers or centers.

Should I tell my doctor? Yes. NCCIH recommends talking with your health care providers about any complementary health approach you use. [1] See Telling Your Doctor.

Words and ideas

What do the terms mean? See the Glossary.

Is meditation the same as yoga or breathing exercises? No, though they overlap. See Meditation and Yoga Compared and Meditation, Relaxation and Breathing Compared.

What about enlightenment and spiritual promises? Traditional aims such as awakening are not health claims. See Enlightenment, Awakening and Meditative States.