EFFECTS OF HEARTFULNESS MEDITATION PRACTICE ON PERCEIVED STRESS, PERSEVERATIVE THINKING, LIFE SATISFACTION, AND SLEEP QUALITY: A MULTI-CASE PRE–POST EVALUATION

Abstract

Background: Heartfulness meditation is a heart-centered, contemplative practice associated with emotional balance, stress reduction, and improved sleep. While previous research has demonstrated its effectiveness in short-term studies or among novice meditators, the long-term impact of Heartfulness on individuals with persistent psychological and sleep-related issues remains underexplored. This study evaluates the effects of a year-long Heartfulness meditation practice on perceived stress, repetitive negative thinking (RNT), life satisfaction, and sleep quality.

Methods: Six adults with no prior meditation experience and who were experiencing significant stress, sleep disturbances, intrusive negative thoughts, and dissatisfaction with life enrolled in the study. They received three introductory sessions and then followed a daily Heartfulness practice that included morning meditation, evening cleaning (a rejuvenation technique), and bedtime prayer. Participants also attended individual trainer-led sittings 2-3 times per week. Pre- and post-assessments were conducted using standardized measures: Perceived Stress Scale (PSS-10), Perseverative Thinking Questionnaire (PTQ-15), Life Satisfaction Scale (LSS), and Pittsburgh Sleep Quality Index (PSQI).

Results: After one year of consistent practice, participants demonstrated significant improvements across all assessed outcomes. Mean PSS scores dropped from 35.17 at baseline to 14.67, reflecting a 58.5% reduction in perceived stress (t(5) = 26.83, p < 0.001). PTQ scores decreased by 50-61%, indicating a substantial reduction in repetitive negative thinking. Life satisfaction improved by 50-63%, and sleep quality showed improvements of 53-61%, indicating better sleep onset, maintenance, and overall restfulness.

Conclusions: The results of this study demonstrate that one year of regular Heartfulness practice is associated with significant reductions in perceived stress, repetitive negative thinking, and sleep disturbances, while also enhancing life satisfaction. These findings suggest that Heartfulness meditation is an effective tool for managing stress, improving emotional regulation, and supporting better sleep. The improvements observed are promising, though larger, controlled studies are needed to confirm the efficacy of Heartfulness as a therapeutic intervention.