Impact of Virtual Heartfulness Meditation Program on Stress, Quality of Sleep, and Psychological Wellbeing during the COVID-19 Pandemic: A Mixed-Method Study

Main Goal and Fundamental Concept:

The primary objective of this study was to evaluate whether participating in a virtual Heartfulness meditation program could reduce perceived stress and improve sleep quality among individuals during the COVID-19 pandemic. The core idea was to assess the effectiveness of a heart-based meditation practice, delivered virtually, in enhancing psychological wellbeing during a period of heightened global stress.

Technical Approach:

The researchers conducted a prospective, pre-post single-arm intervention study. They enrolled 63 participants from the general population to partake in an 8-week virtual Heartfulness meditation program. The program included guided sessions focusing on relaxation, meditation, rejuvenation, and inner connection. To measure outcomes, participants completed the Perceived Stress Scale (PSS) and the Pittsburgh Sleep Quality Index (PSQI) at baseline, 4 weeks, and 8 weeks. Additionally, qualitative feedback was collected to gain deeper insights into participants' experiences.

Distinctive Features:

This study stands out due to its implementation of a fully virtual meditation program during the COVID-19 pandemic, addressing the limitations of in-person interventions during lockdowns. It also employed a mixed-methods approach, combining quantitative measures with qualitative feedback, providing a comprehensive understanding of the intervention's impact.

Experimental Setup and Results:

Out of the 63 participants, 36 (57%) completed the full 8-week program. The results demonstrated a significant decrease in perceived stress, with a mean difference of 6.68 points on the PSS (95% CI: 4.89–8.47, p < 0.0001). Sleep quality also improved, evidenced by a mean reduction of 2.05 points on the PSQI (95% CI: 1.03–3.07, p < 0.0001). Qualitative analysis supported these findings, with participants reporting enhanced empathy, acceptance, and inner peace.

Advantages and Limitations:

Advantages:

• Demonstrated effectiveness of a virtual meditation program in reducing stress and improving sleep quality.
• The mixed-methods design provided both statistical and personal insights into the intervention's impact.
• The virtual format increased accessibility, allowing participation despite pandemic-related restrictions.

Limitations:

• The absence of a control group limits the ability to attribute improvements solely to the meditation program.
• A relatively small sample size and a 43% dropout rate may affect the generalizability of the findings.
• Self-reported measures may be subject to bias.

Conclusion:

The study concluded that an 8-week virtual Heartfulness meditation program significantly reduced perceived stress and improved sleep quality among participants during the COVID-19 pandemic. The findings suggest that virtual meditation practices can be effective tools for enhancing psychological wellbeing, especially during times when traditional in-person interventions are not feasible. However, further research with larger, controlled studies is recommended to validate and expand upon these results.