Meditation Glossary
Clear definitions, how they work, what science says, and answers to frequent questions. Each entry cites its sources (PubMed, meta-analyses) to stay verifiable.
· 21 terms
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Meditation
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Meditation is a mental practice that involves focusing attention on an object, thought, sensation or breath to develop concentration, self-awareness and emotional regulation.
How it works
Meditation trains the brain to observe thoughts without attaching to them. With regular practice, the prefrontal cortex strengthens its control over the amygdala (fear center), and Default Mode Network activity (the rumination network) decreases. Measurable effects typically appear after 4-8 weeks of daily practice, even short (10 minutes is enough according to several clinical trials).
What science says
A 2014 JAMA meta-analysis of 47 clinical trials (3,515 participants) demonstrated moderate but significant effects of meditation on anxiety, depression and pain, comparable to antidepressants for mild-to-moderate cases.
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Frequently asked
How long should I meditate each day?
10-20 minutes daily is enough to notice effects. Consistency matters more than duration: 10 minutes every day beats 1 hour once a week.
Is meditation religious?
No. While it has Buddhist origins, modern forms (MBSR, secular meditation) are purely practical and compatible with any belief or none.
What if my mind won't quiet down?
That's normal and expected. The goal isn't to empty the mind but to notice thoughts without attaching. Each return to the breath is a success, not a failure.
Nala offers guided meditations for beginners and experienced practitioners.
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Mindfulness
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Mindfulness is a form of meditation that involves paying intentional, non-judgmental attention to the present moment. It helps observe thoughts and sensations with detachment.
How it works
Mindfulness rests on three pillars: attention (bringing the mind to the present), openness (welcoming without judging), non-reactivity (observing without acting). The practice activates the prefrontal cortex and reduces amygdala activity. It is the foundation of MBSR (Mindfulness-Based Stress Reduction) developed by Jon Kabat-Zinn in 1979.
What science says
A meta-analysis of 209 studies (Khoury et al., 2013) established that mindfulness-based therapy is effective on anxiety, depression and stress, with moderate-to-large effect sizes (d = 0.55 to 0.95 depending on the disorder).
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Frequently asked
What's the difference between meditation and mindfulness?
Mindfulness is a specific form of meditation. All mindfulness is meditation, but not all meditation is mindful (e.g., transcendental meditation or visualization are non-mindful meditations).
Does mindfulness cure depression?
MBCT (Mindfulness-Based Cognitive Therapy) is recommended by NICE UK for preventing depression relapse. It does not replace treatment but can complement it.
Can I be mindful while walking or eating?
Yes. Informal mindfulness (walking, eating, washing dishes) is encouraged alongside formal seated meditation.
Nala supports mindfulness practice with guided sessions to reduce stress and anxiety.
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Hypnosis
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Hypnosis is an altered state of consciousness characterized by focused attention and heightened suggestibility. In a wellness context, it is used to support relaxation and falling asleep.
How it works
Relaxation hypnosis relies on three mechanisms: attention focusing, mild dissociation (distancing from intrusive thoughts), and positive suggestion (calm imagery). These three elements slow Default Mode Network activity, the brain network responsible for ruminations that prevent sleep.
What science says
A 2018 meta-analysis in the Journal of Clinical Sleep Medicine found that hypnosis reduces sleep onset latency by approximately 30% in adult insomniacs, with effects maintained at 3 months in most studies.
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Frequently asked
Does hypnosis work for everyone?
About 80% of adults are responsive to varying degrees. 10% are highly sensitive, 10% highly resistant. Regular practice improves responsiveness.
Can someone be hypnotized against their will?
No. Hypnosis requires the conscious cooperation of the person. No suggestion can be imposed on a refusing mind.
Difference between hypnosis and meditation?
Meditation seeks mindfulness without a specific goal. Hypnosis seeks a specific effect (sleep, calm) via suggestion. Both use focused attention.
Nala offers guided hypnosis sessions with Alma, specialized in deep relaxation.
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Breathwork & Body Relaxation
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Breathwork and body relaxation is a structured approach combining controlled breathing, dynamic muscle relaxation and positive visualization to harmonize body and mind. In Europe this approach is known as sophrology and has been taught since 1960.
How it works
A typical session follows three phases: dynamic relaxation (gentle movements and breathing), deep relaxation state (a modified state of consciousness close to deep rest), and guided return. It borrows from Ericksonian hypnosis, Jacobson's progressive relaxation and yoga. Widely used in France for anxiety management and sleep preparation.
What science says
Breathwork and structured relaxation techniques are supported by the broader literature on slow breathing (Zaccaro et al., 2018), which shows positive effects on cortisol, anxiety, and parasympathetic activation. Specific sophrology studies remain limited in sample size.
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Frequently asked
How is breathwork different from meditation?
Breathwork combines breathing, movement and visualization with a concrete goal (calm, preparation for an event). Meditation is purely contemplative without a specific goal.
How many sessions to see an effect?
Most practitioners recommend 8-12 sessions over 2-3 months to observe lasting effects on stress or sleep.
Can I practice breathwork at home?
Yes. Guided audio sessions (like Nala) are a good way to start. In-person sessions with a certified practitioner are recommended for specific therapeutic goals.
Nala includes breathwork & body relaxation exercises guided by Lila.
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ASMR
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ASMR (Autonomous Sensory Meridian Response) is a pleasant tingling sensation in the scalp and neck, often triggered by soft sounds (whispering, tapping, crinkling) or by observing precise gestures.
How it works
Triggers vary by person but fall into stable categories: soft sounds, personal attention, slow gestures, calm voices. About 20% of the population doesn't experience ASMR. In sensitive people, ASMR activates brain regions associated with reward and social affiliation (medial prefrontal areas), and lowers heart rate.
What science says
Poerio et al. (PLoS One 2018) demonstrated in the lab that ASMR slows heart rate by about 3 bpm in sensitive individuals, with simultaneous skin conductance increase - a distinctive physiological profile combining relaxation and arousal.
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Frequently asked
Does everyone experience ASMR?
No. About 80% of adults experience ASMR to varying degrees; the remaining 20% are insensitive. It's neither a trainable ability nor a defect.
Is ASMR scientifically recognized?
Yes. Studies published since 2015 confirm its physiological reality, though the exact neurological mechanisms remain under study.
Does ASMR really help with sleep?
For sensitive individuals, yes: lower heart rate and relaxation effect help falling asleep. For others, the effect is null or neutral.
Nala offers ASMR sessions guided by Zara to support falling asleep.
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Yoga Nidra
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Yoga Nidra, or "yogic sleep", is a deep relaxation technique practiced lying down. The practitioner stays conscious while entering a state close to sleep, guided by vocal instructions.
How it works
A session typically follows 8 phases: intention (sankalpa), body scan, breath, welcoming opposing sensations (hot/cold, heavy/light), visualization, emotion, and return. The state reached is brain-wise close to sleep stage N1 (theta waves) while maintaining peripheral awareness. 30 minutes of Yoga Nidra is said to equal roughly 2 hours of restful sleep according to several studies.
What science says
Datta et al. (Sleep Medicine Reviews 2022) analyzed 25 clinical trials on Yoga Nidra and concluded it has significant positive effects on sleep quality, anxiety, and alpha brain waves, even over short practice (8 sessions of 30 min).
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Frequently asked
How is Yoga Nidra different from lying meditation?
Yoga Nidra follows a precise protocol from tantric yoga (8 fixed phases). Lying meditation is free-form without imposed structure.
Can I practice Yoga Nidra at bedtime?
Yes. It's designed to be practiced lying down with eyes closed, and naturally facilitates sleep if that's the goal.
Is it real yoga?
Yes. Yoga Nidra comes from Indian tantric traditions and was formalized in its modern form by Swami Satyananda Saraswati in the 1970s.
Nala includes Yoga Nidra sessions in its sleep meditation catalog.
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Cardiac coherence
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Cardiac coherence is a rhythmic breathing technique (5 seconds in, 5 seconds out, i.e., 6 breaths per minute) that synchronizes heart rate and the autonomic nervous system to reduce stress.
How it works
Breathing at 6 cycles per minute amplifies natural heart rate oscillations (heart rate variability or HRV) and activates the vagus nerve, shifting the autonomic nervous system toward parasympathetic mode. The popular "3-6-5" formula means: 3 times per day, 6 breaths per minute, for 5 minutes. Anti-stress effect measurable from the first session.
What science says
Lehrer et al. (2020) synthesized 60 studies on heart rate variability biofeedback and showed clinically significant effects on anxiety, depression, PTSD, chronic pain, and hypertension, with sessions of 10-20 minutes over 4-10 weeks.
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Frequently asked
How long to see an effect?
The physiological effect (cortisol drop, vagal activation) is immediate, from the first session. The cumulative effect on baseline anxiety appears after 2-4 weeks of regular practice.
Any contraindications?
Cardiac coherence is safe for most. In case of cardiac, respiratory, or high-risk pregnancy conditions, consult a doctor before intensive practice.
Why 6 breaths per minute and not 10?
The resonant frequency of the human cardio-respiratory system is ~0.1 Hz (6 cycles/min). At this frequency, heart rate variability is maximal and parasympathetic effect optimal.
Nala offers free cardiac coherence exercises with visual animation.
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Body scan
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Body scan is a meditation technique that involves mentally scanning each part of the body - from head to toe or reverse - observing present sensations without trying to change them.
How it works
The body scan is one of the central exercises of MBSR (Kabat-Zinn, 1979). It trains interoceptive awareness - the ability to perceive internal body signals - and helps identify unconscious muscle tensions. A session typically lasts 15 to 45 minutes. Practiced at bedtime, it facilitates the transition to sleep by redirecting attention from the mind to the body.
What science says
Several clinical trials from the MBSR program (8 weeks) including daily body scan have demonstrated effects on chronic pain management, stress, and insomnia, with salivary cortisol reduction measured after 6 weeks.
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Frequently asked
Can I do body scan lying down?
Yes, that's the classic position. Stay awake if the goal isn't falling asleep (sit up if drowsy).
Difference with progressive relaxation?
Body scan passively observes. Jacobson's progressive relaxation actively contracts then releases each muscle. Body scan is mindfulness, Jacobson is action.
How long per session?
MBSR recommends 30-45 minutes. Shorter 10-15 minute versions are useful for beginners or busy days.
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4-7-8 breathing
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4-7-8 breathing is a technique where you inhale through the nose for 4 seconds, hold for 7 seconds, then exhale through the mouth for 8 seconds. Popularized by Dr. Andrew Weil, it's known to promote relaxation and falling asleep.
How it works
The extended exhalation phase (8 seconds) strongly activates the vagus nerve and shifts the nervous system toward parasympathetic mode. The retention (7 seconds) slightly saturates blood CO₂, which has a calming effect via brainstem chemoreceptors. The 4:7:8 ratio places the full cycle at about 7.9 seconds, close to cardio-respiratory resonance.
What science says
Studies specific to the 4-7-8 method remain limited in number, but the broader literature on slow breathing with extended exhalation (Zaccaro et al., 2018) confirms the physiological effects: parasympathetic activation, cortisol drop, subjective anxiety reduction.
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Frequently asked
How many cycles per session?
Dr. Weil recommends 4 cycles for the first two weeks, then up to 8 cycles. Don't exceed 8 cycles per session without medical consultation (possible lightheadedness).
Can I do 4-7-8 discreetly in public?
Yes. The inhalation is through the nose, silent; the mouth exhalation can be very light. The technique becomes discreet from the 3rd session.
Is it risky with asthma or COPD?
Consult a pulmonologist first. Extended retention may trigger episodes in some patients. Shorter adapted versions exist.
Nala offers 4-7-8 breathing among its 6 free breathing exercises.
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Box breathing
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Box breathing (or square breathing) is a technique that divides the breathing cycle into 4 equal phases: inhale, hold lungs full, exhale, hold lungs empty. Each phase typically lasts 4 seconds.
How it works
The 4-4-4-4 rhythm places breathing at 4 cycles per minute, close to cardio-respiratory resonance but slower than cardiac coherence. The effect is both calming and stabilizing: used by Navy SEALs to manage stress under pressure, it combines parasympathetic relaxation with maintained alertness. Particularly suited before a speech or high-stakes moment.
What science says
Studies in military and sports contexts (Navy SEAL training, competitive performance) have empirically validated the effect of box breathing on acute stress regulation and heart rate reduction in under 5 minutes of practice.
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Frequently asked
Box breathing or cardiac coherence: which to choose?
Cardiac coherence for long-term calm (sleep, baseline stress); box breathing for acute stress (before a presentation, an exam).
How long to practice?
5 minutes is enough for an immediate effect. As preventive practice, 2-3 sessions of 5 minutes per day.
Should I count mentally?
Yes at first. With practice, the rhythm becomes automatic. Apps with visual animation (like Nala) help during the first few weeks.
Nala includes box breathing in its guided breathing exercises.
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Progressive relaxation
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Jacobson's Progressive Muscle Relaxation (PMR) involves deliberately tensing then releasing each muscle group in the body. It helps identify and reduce unconscious muscle tensions.
How it works
The principle is that conscious muscle release leads to mental release. A typical session covers 16 muscle groups (hands, forearms, arms, forehead, eyes, jaw, neck, shoulders, chest, belly, back, thighs, calves, feet). Each muscle is tensed 5 seconds then released 15 seconds, noting the difference. Developed by Edmund Jacobson in 1920 and described in Progressive Relaxation (1938), it's the foundation of many modern therapies.
What science says
PMR is one of the best-documented relaxation techniques for nearly 100 years. It is recommended for insomnia, generalized anxiety, and chronic pain management, with effects comparable to mindfulness techniques in the short term.
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Frequently asked
Short version possible?
Yes. Abbreviated PMR (6 groups instead of 16) takes 10 minutes and remains effective for daily stress.
Can I do it at the office?
Yes, in a very short version (hands, shoulders, face) in 3 minutes. Discreet and effective.
Before or after sleep?
Before. Practiced 15 minutes before bedtime, it facilitates falling asleep by releasing tension accumulated during the day.
Nala offers progressive relaxation sessions to support falling asleep.
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Guided meditation
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Guided meditation is a form of meditation where an instructor (in person or recorded) accompanies the practitioner through voice, providing step-by-step instructions. It is particularly suited for beginners.
How it works
The guide's voice plays three roles: attention anchor (prevents mind wandering), temporal structure (paces the session), reassurance (normalizes intrusive thoughts). Sessions typically last 5 to 30 minutes. Guided meditation is pedagogical: after 3-6 months, most practitioners can alternate with silent sessions.
What science says
Studies show that guided meditation produces effects equivalent to silent meditation on stress, anxiety, and sleep, with better adherence for beginners (dropout rate halved).
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Frequently asked
Guided or silent: which to choose?
Guided to start (0-6 months). Alternate after that. Silent meditation remains the ultimate goal for developing autonomy.
Does the guide's voice matter?
Yes. The voice must be calm without being monotonous. A voice that irritates will make the session uncomfortable. It's normal to search for a narrator that fits.
Do guided audios replace a teacher?
For daily wellness, yes. For therapeutic work (trauma, chronic pain), human accompaniment remains preferable.
Nala offers guided meditations with narrators specialized in different approaches.
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White noise
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White noise is a sound containing all audible frequencies (20 Hz to 20 kHz) at equal intensity. It is often used to mask ambient sounds and support falling asleep or concentration.
How it works
White noise works through auditory masking: by saturating the audible spectrum, it reduces the contrast between silence and disturbing sounds (traffic, neighbors, dripping tap). The brain stops detecting these variations as alert signals and can relax. Especially effective for babies (evokes uterine noise) and adults in noisy urban environments.
What science says
Several clinical trials in intensive care units and neonatology have shown that white noise improves sleep onset time and sleep quality. The effect is more pronounced in noisy environments than in already quiet ones.
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Frequently asked
White noise vs rain sounds?
White noise is uniform across all frequencies. Rain sound mostly contains mid-to-high frequencies, closer to pink noise.
Can I use it all night?
Yes, at moderate volume (≤ 50 dB). Studies suggest chronic high-volume use may affect baby hearing; prefer a dedicated device with limited volume.
Dangerous for children?
No at moderate volume and distance (> 2 meters). The American Academy of Pediatrics recommends < 50 dB for white noise machines intended for babies.
Nala offers white noise and 37+ mixable ambient sounds for free.
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Pink noise
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Pink noise is a sound whose intensity decreases with frequency (3 dB per octave), producing a softer, more natural effect than white noise. It evokes the sound of rain, wind in leaves, or a distant waterfall.
How it works
Pink noise's spectral distribution is close to that of natural sounds and human speech, which explains why it is perceived as more pleasant than white noise. Recent studies suggest that pink noise synchronized to slow sleep waves (stage N3) can deepen deep sleep and improve memory consolidation.
What science says
Zhou et al. (Front Neurosci 2020) showed that pink noise stimulation during deep sleep increases slow wave amplitude and improves declarative memory performance the next day, in young and older adults alike.
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Frequently asked
Pink or white noise for sleep?
Pink noise is generally preferred as more natural and less harsh. White noise remains more effective for masking specific high-frequency sounds (barking, alarms).
Is there a proven memory effect?
Yes, for pink noise synchronized to brain waves (specific technology). Standard pink noise mainly has a masking and relaxation effect.
Can I generate it myself?
Yes. Most wellness apps (including Nala) offer pure or mixed pink noise (rain, forest).
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Visualization
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Visualization is a mental technique that involves creating precise, positive or soothing mental images. In wellness, it is used to support relaxation, build confidence, or prepare for sleep.
How it works
The brain processes mental images similarly to real perceptions: the same visual, motor, and emotional areas are activated. Visualizing a peaceful landscape (beach, forest) triggers a parasympathetic response comparable to a real experience. This property is leveraged in sports (motor imagery), therapy (desensitization), and sophrology.
What science says
Mental imagery is used in neurorehabilitation and psychotherapy with moderate efficacy evidence. In sleep contexts, studies on guided visualization show a 20-30% reduction in sleep onset latency.
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Frequently asked
I can't "see" mental images, is it a problem?
No. Aphantasia (absence of voluntary mental imagery) affects 2-5% of the population. Affected people can use body or sound-based visualizations instead.
Is visualization just self-suggestion?
Partially. It combines sensory imagery, positive suggestion, and relaxation. It's a tool, not a magical belief.
How long for an effect?
5-15 minutes is enough for immediate relaxation. For confidence or performance effects, daily practice over 2-4 weeks is recommended.
Nala uses visualization in its breathwork and guided meditation sessions.
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Grounding
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Grounding is a mindfulness technique that involves reconnecting to the present moment using the five senses: touch, sight, hearing, smell, taste. It helps calm acute anxiety and intrusive thoughts.
How it works
The best-known technique is "5-4-3-2-1": name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. By redirecting attention to concrete sensory perceptions, grounding interrupts the spiral of ruminations and catastrophic thoughts. Used in cognitive behavioral therapy and panic attack management.
What science says
Sensory grounding is a validated CBT technique for anxiety management, panic attacks, and post-traumatic dissociative symptoms. It is recommended as first-line in anxiety SOS protocols.
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Frequently asked
When to use grounding?
During anxiety rise, incoming panic attack, or looping intrusive thoughts. Not needed in usual calm state.
How long to work?
Usually 2-5 minutes. If the symptom persists, repeat or combine with slow breathing (cardiac coherence).
Can I teach it to children?
Yes. Grounding is often taught to children as a sensory game. Very useful during tantrums or school anxiety.
Nala offers grounding exercises in its anxiety SOS sessions.
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Mantra
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A mantra is a word, phrase or sound repeated mentally or aloud during meditation. It serves as a focal point to calm the mind and deepen concentration.
How it works
Mantra repetition occupies working memory and internal auditory attention, preventing intrusive thoughts from settling. Mantras can be sacred (Sanskrit: "Om", "So Ham"), secular (a neutral word: "peace", "calm"), or motivational ("I am safe"). Transcendental Meditation (TM) rests exclusively on this practice, with a mantra assigned by a teacher.
What science says
Transcendental Meditation, the most studied form of mantra meditation, has been the subject of dozens of studies since 1970. Meta-analyses show moderate positive effects on anxiety, hypertension, and heart rate variability.
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Frequently asked
Does the mantra have to be Sanskrit?
No. Efficacy comes from repetition and focus, not language. A neutral English or French word works equally well.
Aloud or mentally?
Both work. Aloud (chanted or whispered) adds a vibratory and respiratory dimension. Mentally is more discreet and suited to all contexts.
How many repetitions?
A session lasts 10-20 minutes. Repetition is continuous, without counting. The goal isn't the number but the rhythm regularity.
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Sovaluna
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Structured 5-phase deep sleep method created by Kiran and published by Nala in April 2026. Combines somatic release, vagal regulation, breathing architecture, conscious descent, and frequency immersion. 21-night programme + 5 standalone sessions.
How it works
The 5 phases cascade in sequence: 1) somatic release (Jacobson's progressive muscle relaxation), 2) vagal regulation (Porges' polyvagal theory), 3) breathing architecture (Stanford rhythmic sighing research), 4) conscious descent (yoga nidra and Vedic tradition), 5) frequency immersion (pink noise and acoustic stimulation of deep sleep, Northwestern research). Each phase targets a distinct layer of the nervous system.
What science says
The individual techniques making up Sovaluna are scientifically validated: Jacobson (PMR), Porges (polyvagal theory), Datta (Yoga Nidra and NSDR), Papalambros (acoustic stimulation). The method combines these techniques into a sequential protocol grounded in contemporary neuroscience.
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Frequently asked
Is Sovaluna available?
Yes, since April 2026 inside the Nala app. 21-night programme + 5 standalone sessions (express, acute insomnia, jet lag, night waking, weekend recovery). Included in the Platinum subscription with 7 free trial days.
Is it meditation?
No. Sovaluna is a structured deep sleep method that draws from five disciplines (body relaxation, nervous system regulation, breathing, yoga nidra, sound therapy) without being any one of them. It is a discipline of its own.
How much does Sovaluna cost?
Sovaluna is included in Nala's Platinum tier: €19.99/month or €129.99/year, with 7 free trial days. Cancel anytime.
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NSDR (Non-Sleep Deep Rest)
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NSDR (Non-Sleep Deep Rest) refers to a category of deep relaxation protocols - including yoga nidra and certain hypnoanalgesia practices - performed in a wakeful state with brain activity close to light sleep. Popularised by Andrew Huberman (Stanford).
How it works
During NSDR, the brain shifts toward alpha and theta waves without actually falling asleep. Consciousness remains present but the nervous system enters deep parasympathetic mode. A 10-30 minute session can produce a recovery effect comparable to a nap, without sleep inertia. Particularly useful to recover from sleep deprivation, manage jet lag, or compensate for short nights.
What science says
Datta et al. (Sleep Medicine Reviews 2022) analysed 25 clinical trials on yoga nidra and confirmed efficacy on sleep quality and anxiety. Andrew Huberman (Stanford) popularised the term NSDR to encompass these practices in a neuroscientific framework.
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Frequently asked
What is the difference between NSDR and a nap?
A nap is real sleep (with N1-N2 stages). NSDR is a wakeful state with brain activity close to light sleep. NSDR does not cause the inertia that sometimes follows a long nap, and can be practised even when you cannot fall asleep.
When should I practise NSDR?
Three main uses: midday recovery (10-20 min), compensation after a short night, or jet lag. NSDR can also be practised in the evening to ease falling asleep.
Does Sovaluna include NSDR?
Yes. Phases 4 (descend) and 5 (immerse) of Sovaluna use NSDR techniques. The Jet lag standalone session is specifically designed for daytime NSDR.
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Metta (loving-kindness meditation)
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Meditative practice from the Theravada Buddhist tradition consisting of actively cultivating kindness by repeating intention phrases toward oneself, loved ones, neutral persons, difficult persons, and all beings. Also called loving-kindness meditation.
How it works
A typical session follows five circles: 1) kindness toward yourself ("may I be safe, happy, at peace"), 2) toward a dear person, 3) toward a neutral person, 4) toward a difficult person, 5) toward all beings. Klimecki et al. (Cerebral Cortex 2014) showed in brain imaging that this training progressively activates affiliation and care areas, and reduces amygdala activity.
What science says
A meta-analysis by Zeng et al. (Frontiers in Psychology 2015) showed that regular Metta practice significantly increases positive emotions. Hofmann et al. (Clinical Psychology Review 2011) concluded reductions in self-criticism and social anxiety durable at 6 months.
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Frequently asked
Do I need to be Buddhist to practise?
No. The practice offered by Nala is secular, with no religious reference. Like mindfulness meditation, the origin is Buddhist but the application is universal.
How long before noticing an effect?
4 to 8 weeks of regular practice (2-3 times per week) according to research. The first subtle effects (slightly less harsh inner dialogue) often appear as early as week 2.
What if I do not feel anything?
Common at first. The practice is effective even without immediate feeling - the effect builds over time. Maya, who guides Nala's sessions, explicitly indicates what to do when the inner critic activates during the exercise.
Metta program with Maya: 3 guided sessions (toward self, toward others, universal).
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Mindful drinking
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Mindfulness-based approach that consists of drinking alcohol consciously rather than automatically. It does not necessarily mean drinking less, but drinking differently: observing the trigger, the underlying real need, the taste, the effect. After this observation, many people end up drinking less - by choice, not by force.
How it works
The method builds on the Mindfulness-Based Relapse Prevention protocol (Bowen, Marlatt et al., University of Washington), validated in clinical settings. Central practice: the "90-second pause" before each drink. During those 90 seconds, you breathe, feel the body, name the real need (soothing, reward, social). Then you choose. Often the drink is no longer needed - the need was soothing, and conscious breathing already calmed it.
What science says
Bowen et al. (JAMA Psychiatry 2014) showed that Mindfulness-Based Relapse Prevention significantly reduces relapses compared to standard treatment. Witkiewitz et al. (Addictive Behaviors 2013) demonstrated reductions in craving (compulsive urges).
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Frequently asked
Does mindful drinking mean quitting alcohol?
No. That is the central idea. Mindful drinking proposes drinking consciously rather than quitting by force. Some people choose abstinence after the program, others significantly reduce, others maintain consumption but feel a qualitative change.
Who is it suitable for?
For people who drink regularly without physical dependence, and who want to redefine their relationship with alcohol. Contraindicated in case of physical dependence (withdrawal with tremors, major anxiety after 24h) - see an addiction physician.
Does alcohol really affect my sleep?
Yes, even in moderate amounts. Alcohol degrades deep sleep and REM sleep (Ebrahim et al., 2013), increases next-day anxiety. Sleep improvement is often the first benefit felt by mindful drinking practitioners, as early as the second week.
14-day mindful drinking program with Maya to redefine your relationship with alcohol.
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