The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
So this 13 minute a day meditation is exceedingly simple and exceedingly effective. It should be performed every day, but if you miss a day, just go back to doing it. Don't despair too much. And you will see these positive effects, say the data. Also increase effects on mood and
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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Whereas if your goal, I believe, is to increase your ability to focus, to improve your mood, and, perhaps most importantly, to be able to maneuver yourself in a deliberate way along that interoceptive-exteroceptive or interoceptive-dissociative continuum that we've talked about so much, and to really shift your default mode network from one of being a mind wanderer to somebody who can focus and who frankly is happier, well, then a more traditional third eye center type meditation or a more traditional exteroceptive-focused meditation would be beneficial.
they have a wonderful paper that we will provide a link to which shows that a daily 13-minute meditation, which is of the traditional third eye, interoceptively biased, focus on breathing, and focus on that location directly behind one's forehead or both, that meditation done daily for about eight weeks, maybe shorter, but in that study, eight weeks, greatly improved mood, improved ability to sleep, improved cognitive ability and focus, memory, a huge number of metrics were looked at very specifically.