Promoting a Healthy Lifestyle through Mindfulness in University Students: A Randomized Controlled Trial
Abstract
:1. Introduction
1.1. Mindfulness-Based Meditation
1.2. The Present Study
2. Materials and Methods
2.1. Participants
2.2. Procedure
- Discussion and feedback on the mindfulness meditation exercises practiced during the previous week.
- Ten-minute guided-mindful body-scan.
- Presentation of the various metaphors and exercises corresponding to each session.
- Practice of mindful breathing for 30 min.
2.3. Ethical Considerations
2.4. Measures
2.5. Data Analyses
3. Results
4. Discussion
Author Contributions
Funding
Acknowledgments
Conflicts of Interest
References
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Session 1: Introduction to mindfulness and flow meditation through different Zen metaphors and teachings. Practice of flow meditation. Group discussion. |
Session 2: Sense meditation (face). Talk on learning to observe all mental events and let them be and flow; learning the difference between reacting and acting with awareness. Practice of flow meditation (e.g., mindful breathing). Group discussion. |
Session 3: Sense meditation (abdomen and chest). Talk on learning how to tolerate negative feelings and thoughts during the practice of mindfulness and in daily life. Practice of flow meditation. Group discussion. |
Session 4: Sense meditation (back). Talk on how our minds tend to be in the past or future, and learning how to live in the present moment with awareness. Practice of flow meditation. Group discussion. |
Session 5: Sense meditation (arms). Talk on the impermanency of everything. Exercise of counting thoughts and see them constantly flowing in order to be aware of their transitory and impermanency. Additionally, learning how to break the association between thinking, feeling, and acting. Talk on the concept of equanimity and emphasizing that the goal is not learning how to control and dominate our minds, but to learn how not to be overwhelmed and controlled by them. Practice of flow meditation. Group discussion. |
Session 6: Sense meditation/Vipassana meditation (all body). Talk on the role of our attitudes in the evaluation of the events and circumstances of our life and how this evaluation determines our life satisfaction and well-being. Learning acceptance of unpleasant states through different exercises. Practice of flow meditation. Group discussion. |
Session 7: Sense meditation/Vipassana meditation (all body). Learning how to observe and detect negative mental patterns that prevent us from being happy and satisfied with our lives (e.g., “musts”, “oughts”). Practice of flow meditation. Group discussion. The course ends by encouraging participants to practice mindfulness daily. |
Variables | Experimental | Control | ||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Pre-test | Post-Test | Pre-test | Post-Test | |||||||||||
M | SD | M | SD | Z/F | p | r/ ɳ2p | M | DS | M | SD | Z/F | p | r/ɳ2p | |
Tobacco use | 6.50 | 2.98 | 5.54 | 2.26 | Z = −3.14 | ** | 0.439 | 6.36 | 3.22 | 6.64 | 3.39 | Z = −1.94 | 0.271 | |
Cannabis consumption | 5.54 | 2.73 | 4.92 | 2.07 | Z = −3.20 | ** | 0.448 | 5.08 | 2.73 | 5.32 | 3.06 | Z = −2.45 | * | 0.343 |
Alcohol consumption | 7.38 | 3.03 | 6.19 | 2.11 | Z = −3.66 | *** | 0.512 | 6.60 | 2.59 | 7.00 | 2.81 | Z = −1.31 | 0.183 | |
Meal times | 6.96 | 2.30 | 7.92 | 2.27 | F = −1.28 | 0.073 | 6.80 | 2.10 | 7.32 | 1.99 | F = 1.09 | 0.02 | ||
Balanced diet | 6.96 | 1.48 | 8.15 | 1.40 | F = 7.74 | ** | 0.14 | 6.48 | 1.38 | 6.56 | 1.55 | F = 0.34 | 0.001 | |
Rest habits | 6.92 | 1.62 | 8.08 | 1.32 | F = 10.05 | ** | 0.17 | 6.36 | 1.57 | 6.80 | 1.29 | F = 1.39 | 0.028 | |
Externality | 31.73 | 7.15 | 27.92 | 5.78 | Z = −4.03 | *** | 0.564 | 31.56 | 7.73 | 31.32 | Z = −0.259 | 8.20 | 0.362 | |
Decrease in food consumption due to NES | 21.85 | 5.45 | 18.35 | 3.03 | Z = −3.93 | *** | 0.550 | 20.92 | 5.44 | 21.92 | 5.09 | Z = −2.85 | ** | 0.399 |
Increase in food consumption due to NES | 21.81 | 6.19 | 17.62 | 3.61 | Z = −4.12 | *** | 0.577 | 22.68 | 5.47 | 23.36 | 5.13 | Z = −2.70 | ** | 0.378 |
Food consumption amount | 16.27 | 4.30 | 12.81 | 2.51 | Z = −4.21 | *** | 0.590 | 16.52 | 4.29 | 17.32 | 4.17 | Z = −3.08 | * | 0.431 |
Snacking between meals | 3.31 | 1.12 | 2.46 | 0.51 | Z = −3.17 | ** | 0.443 | 3.20 | 1.04 | 3.36 | 0.90 | Z = −2.00 | * | 0.280 |
Consumption of light products | 3.23 | 1.21 | 3.38 | 1.10 | F = 3.21 | 0.062 | 3.36 | 0.99 | 3.16 | 0.85 | F = 5.22 | * | 0.096 | |
Intake rate | 7.08 | 1.89 | 6.08 | 1.06 | Z = −2.96 | ** | 0.416 | 6.92 | 1.89 | 7.36 | 1.65 | Z = −2.31 | * | 0.323 |
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Soriano-Ayala, E.; Amutio, A.; Franco, C.; Mañas, I. Promoting a Healthy Lifestyle through Mindfulness in University Students: A Randomized Controlled Trial. Nutrients 2020, 12, 2450. https://doi.org/10.3390/nu12082450
Soriano-Ayala E, Amutio A, Franco C, Mañas I. Promoting a Healthy Lifestyle through Mindfulness in University Students: A Randomized Controlled Trial. Nutrients. 2020; 12(8):2450. https://doi.org/10.3390/nu12082450
Chicago/Turabian StyleSoriano-Ayala, Encarnación, Alberto Amutio, Clemente Franco, and Israel Mañas. 2020. "Promoting a Healthy Lifestyle through Mindfulness in University Students: A Randomized Controlled Trial" Nutrients 12, no. 8: 2450. https://doi.org/10.3390/nu12082450
APA StyleSoriano-Ayala, E., Amutio, A., Franco, C., & Mañas, I. (2020). Promoting a Healthy Lifestyle through Mindfulness in University Students: A Randomized Controlled Trial. Nutrients, 12(8), 2450. https://doi.org/10.3390/nu12082450