Mindfulness meditation is a practice that can be broken down into two main types: focused attention (FA) and open monitoring (OM). Traditionally, it is suggested that FA meditation should be tackled before OM meditation. This recommendation is based on ancient Buddhist teachings. However, no one has really tested if the order of these meditations affects how well they work. A recent study set out to explore this question. It looked at how the sequence of FA and OM meditation impacts the development of mindfulness skills.

Thirty-three Japanese students, all new to meditation, took part in the study. They were split into three groups. The first group practiced FA meditation for four weeks, followed by OM meditation for another four weeks. The second group did the opposite, starting with OM and then moving to FA. The third group was a control group and did not practice any meditation during the study. Each week, participants had a one-hour group session and were asked to meditate for 15 minutes daily at home. Their mindfulness levels were checked weekly.

The results showed that the group that started with FA meditation and then moved to OM meditation scored higher in most mindfulness skills compared to the control group. Interestingly, the FA-first group also saw improvements in awareness, describing, acceptance, and observing skills earlier than the OM-first group. However, the OM-first group showed quicker progress in staying present at the moment.

These findings suggest that the order of meditation practice affects how mindfulness skills develop, rather than the overall level of skills achieved. For beginners, it seems more effective to start with FA meditation before moving on to OM meditation. This approach aligns with traditional recommendations and supports the idea that focused attention is a solid foundation for open monitoring.

It is important to note that while this study provides valuable insights, it is just one piece of the puzzle. More research is needed to fully understand the best practices for meditation and mindfulness training. Different people may respond differently to these practices, so personal experimentation and guidance from experienced teachers can also be beneficial. Meditation is a journey, and finding the right path may take some trial and error. The key is to stay open-minded and patient with oneself.

The Impact of Meditation Order on Mindfulness Growth

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