Mind, Body, and Well-being in Adults: Exploring the Efficacy of a Brief Meditation Intervention

Abstract

Self-compassion, which incorporates mindfulness, self-kindness, and common humanity, has been linked to greater body appreciation and positive well-being. This randomised controlled trial examined the effects of a brief, self-guided self-compassion meditation intervention, delivered without appearance-focused instructions, on body appreciation, positive well-being, self-compassion, and body dissatisfaction in a non-clinical adult sample. Participants ( N  = 227; M age  = 30.97, SD  = 5.28) were randomly assigned (1:1) to an intervention group ( n  = 114), who accessed three 20-min guided self-compassion meditation podcasts over 3 weeks, or a waitlist control group ( n  = 113). Assessments occurred at baseline, post-intervention, and 6-week follow-up. Exclusion criteria included current or recent eating or anxiety disorders, a history of panic attacks, non-residency in Australia, or age outside 18 to 39 years. Intention-to-treat mixed repeated-measures ANOVAs revealed significant Group × Time interactions: the intervention group showed greater improvements in body appreciation, self-compassion, and positive well-being, and reductions in body dissatisfaction, compared to controls. Gains were maintained at 6-week follow-up. Contrary to expectations, self-reported meditation frequency did not predict changes in outcomes. Exploratory analyses showed that increases in self-kindness and mindfulness were associated with greater body appreciation and positive well-being, while reductions in self-judgment were linked to lower body dissatisfaction. Brief self-compassion practices, without appearance-specific instruction, can yield lasting benefits for body appreciation and positive well-being. Future research should examine engagement quality, optimise practice frequency, and increase gender diversity to improve the reach and effectiveness of scalable self-compassion interventions. This study is not preregistered.