Fifty-five men and women (22 suffering with depression, 30 mentally healthy) completed an eight-week program. Twice a week participants spent 30 minutes on focused-attention meditation (a type of meditation that requires you to focus on one thing) in which they were asked to focus on their breath, then complete 30 minutes of aerobic exercise. During the meditation, participants were instructed to redirect their focus on their breathing if any thoughts began to float to the past or future. The aim of this was to enable them to “accept moment-to-moment changes in attention.”
After the two months, all participants expressed fewer depressive symptoms, spent less time worrying about negative situations, and were able to deal with problems and prevent negative thoughts more effectively.