One meditation session to improve your focus

Years ago, neuroscientists at the University of Wisconsin invited a Tibetan monk—renowned for spending tens of thousands of hours on meditation—to let them measure his brain activity. 

The scientists observed impressive spikes in gamma waves—those high-frequency brain signals often linked to intense focus, keen awareness, and even heightened compassion. It was a glimpse into an extraordinary state of clarity and mental flexibility, the kind many of us dream of achieving.

But the enormous amount of hours on a Himalayan mountaintop likely keeps many of us from getting started.

But it shouldn’t! Todays study shows that a specific type of meditation might result in useful improvements after just one meditation.

In the month of January, we will be focusing on meditation here at OptiMindInsights. 
Today’s insights is drawn from the scientific article:

“Short-Term Effects of Meditation on Sustained Attention as Measured by fNIRS”

Takeaways:

⏱️ Meditation can immediately sharpen focus and boost productivity

A single meditation session shows to improve mental processing speed and to heighten focus – right after the meditation.

☝️ Reduce stress anytime, anywhere – no experience needed

A single meditation session showed to lower stress indicators on individuals with no meditation experience.

Let’s learn about this study:

_{Disclaimer: This summary is based on the article “Short-Term Effects of Meditation on Sustained Attention as Measured by fNIRS” by Meltem Izzetoglu, Patricia A. Shewokis, Kathryn Tsai, Phillip Dantoin, Kathryn Sparing & Katherine Min and aims to provide key takeaways and a condensed overview of its content. While the essence is drawn from the original article, some parts have been simplified or rephrased to enhance understanding. Please note that we at, OptiMindInsights or any other potential writers or contributors to our summaries, do not accept responsibility for any consequences arising from the use of this summary. The information provided should not be considered a substitute for personal research or professional advice. Readers are encouraged to consult the original article for detailed insights and references. The summary does not include references, but they can typically be found within the original publication. Always exercise due diligence and consider your unique circumstances before applying any information in your personal or professional life. We refer to the creative commons for reproducibility rights.}

The study in a nutshell:

This week’s study explores the immediate effects of Loving-Kindness (LK) meditation on sustained attention in first-time meditators.

The authors used functional near-infrared spectroscopy (fNIRS), which is a noninvasive imaging technique that tracks brain activity by measuring changes in blood oxygenation. In addition, they assessed response times during a Stroop Color-Word Task (SCWT), as well as physiological changes before and after the meditation.

Results showed that a single 22-minute session of LK meditation significantly improved cognitive performance by reducing response times during the SCWT. Additionally, pulse pressure—the difference between systolic and diastolic blood pressure, often used as an indicator of stress—was measured before and after meditation and showed a significant decrease.

The study demonstrates that meditation has a substantial and immediate effect on both mental performance and well-being—even without prior meditation experience.

Remember that you have access to a Stroop-test and many other cool resources related to the content we are covering in these newsletters!

So, if you want to check if you can also improve your Stroop-test results, then go to your resources site and navigate to “tests” ✅

What they did:

What the authors found out:

Stroop test (SCWT):

Response times during the Stroop Color-Word Task (SCWT) improved by 10.2% after meditation, which shows a faster cognitive processing after the meditation.

Response accuracy remained high (>90%) before and after meditation, likely due to a ceiling effect.

Physiological Measures:

Pulse pressure, a key stress indicator, significantly decreased post-meditation.

fNIRS:

fNIRS data revealed increased oxygenated hemoglobin (HbO2) in the dorsolateral prefrontal cortex (DLPFC) during meditation, indicating enhanced attentional focus.
Changes in deoxygenated and total hemoglobin levels suggested task-related shifts in brain activity.

What have we learned from this study?

The study indicates that single 22-minute session of Loving-Kindness (LK) meditation could potentially be used to immediately improve cognitive and physiological outcomes – even without prior training in meditation.

Faster response times during the Stroop Color-Word Task (SCWT) indicated enhanced mental processing, while reduced pulse pressure reflected lower stress levels.

Increased oxygenated hemoglobin (HbO2) observed via fNIRS demonstrated heightened attentional focus, underscoring the immediate benefits of meditation on both performance and well-being.

So, if you have been worried that meditation wouldn’t bring you any gain until after years of training like some kind of monk in the Himalaya, I hope todays study motivates you to get started meditating.

Quick Answers to Your Top of Mind Questions 🙋‍♂️

🙋‍♀️ How quickly can meditation improve cognitive performance?

This study shows that even a single 22-minute session of Loving-Kindness meditation can immediately significantly improve mental processing speed and focus.

🙋‍♂️ What makes pulse pressure a valuable stress indicator?

Pulse pressure reflects the difference between systolic and diastolic blood pressure, offering insights into cardiovascular strain and stress levels. Its reduction post-meditation highlights meditation's immediate stress-relieving benefits.

🙋‍♀️ Do I need prior experience to benefit from meditation?

Not according to these results. The study demonstrated significant benefits for first-time meditators, proving that anyone can achieve meaningful results with just one session.

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