Meditation apps are the most commonly used mental health apps. However, the optimal dosing of app-delivered meditation practice has not been established. We examined whether the distribution of meditation practices across a day impacted outcomes in a distressed population. We investigated the effects of meditation practice frequency in a 2-week compassion-based meditation intervention delivered via the Healthy Minds Program app. Undergraduates with clinically elevated depression and/or anxiety (N = 351) were randomized to a massed (one 20-min meditation per day) or distributed condition (two 10-min meditations per day). Psychological distress (primary outcome; composite of depression and anxiety), experiential avoidance, fear of missing out, loneliness, and self-compassion were assessed pre- and post-intervention. Psychological distress, loneliness, and informal meditation practice were also assessed daily. Practice time and frequency were assessed using app data. Results support feasibility of the study design, success of the manipulation, and acceptability of the intervention. Pooled across conditions, participants exhibited pre-post improvements on all outcomes (absolute value of ds = 0.12-0.63, p ≤ .010) and trajectories of improvement on daily distress and loneliness (p ≤ .010). No between-group differences were observed on changes in pre-post or daily measures (ps = .158-.729). When total amount of meditation practice per day is held constant, the distribution of practice may not influence outcomes for distressed beginners. Although only a first test of dose frequency effects, findings support flexibility in the distribution of meditation throughout the day, which may increase accessibility. (PsycInfo Database Record (c) 2024 APA, all rights reserved).

中文翻译：

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我应该多久冥想一次？一项随机试验，研究当冥想总量保持不变时冥想频率的作用。


冥想应用程序是最常用的心理健康应用程序。然而，应用程序提供的冥想练习的最佳剂量尚未确定。我们研究了一天中冥想练习的分布是否会影响陷入困境的人群的结果。我们通过 Healthy Minds Program 应用程序进行为期两周的基于同情心的冥想干预，研究了冥想练习频率的影响。患有临床抑郁症和/或焦虑症的本科生 (N = 351) 被随机分配到集中（每天 1 次 20 分钟冥想）或分布式（每天 2 次 10 分钟冥想）。在干预前后评估心理困扰（主要结果；抑郁和焦虑的复合）、体验性回避、害怕错过、孤独和自我同情。心理困扰、孤独感和非正式冥想练习也每天进行评估。使用应用程序数据评估练习时间和频率。结果支持研究设计的可行性、操作的成功以及干预的可接受性。综合各种条件，参与者在所有结果上都表现出前后改善（ds 的绝对值 = 0.12-0.63，p ≤ .010）以及日常痛苦和孤独感的改善轨迹（p ≤ .010）。术前或每日测量值的变化没有观察到组间差异 (ps = .158-.729)。当每天的冥想练习总量保持不变时，练习的分布可能不会影响苦恼的初学者的结果。虽然这只是剂量频率效应的第一次测试，但研究结果支持全天冥想分布的灵活性，这可能会增加可及性。 （PsycInfo 数据库记录 (c) 2024 APA，保留所有权利）。