Do Meditation Apps Really Work?
I’m a sucker for standup comedy and Taylor Tomlinson is totally my cup of tea. In her Netflix Special, she asked the audience for solutions to her sleep problem that she hasn’t tried yet and added: “If anyone says ‘have you tried the Calm meditation app?’ I will have you removed,” I roared with laughter. That’s because every good comedian knows that every successful joke has some truth to it.
(You can watch her bit here. Heads up, it’s a little raunchy. Maybe put those headphones on if you have little ones nearby.)
The popular meditation app does seem to have become widely accepted as the solution to every problem. Trouble sleeping? Meditation. Headaches? Meditation. Anxiety and depression? Cancer? Meditation. Mother-in-law calling to remind you that white ankle boots are out of season?. . . .You guessed it.
Seriously, though. While there is a way in which meditation can be a form of spiritual bypassing, it also offers legit benefits for your nervous system and emotional wellbeing. The science behind it is so well-documented and researched, you can’t throw a yoga block without hitting an article that backs it up.
Benefits of meditation
Countless studies have drawn the same conclusion: meditating helps with a lot of stuff. Here are some of the most common benefits of a regular meditation practice:
Improves sleep
Reduces stress, anxiety, and depression
Mitigates panic attacks
Manages pain
Increases self-awareness
Reduces blood pressure
Helps with focus
Supports immunity
While there are many types of meditation, the gist of the practice is to set aside time to focus on one thing. Personally, I do a lot of body and breath-centered meditation. But other people prefer to focus on a mantra, sound, or visual image.
That’s it! Pretty darn simple. You don’t even have to sit a certain way. Despite what a Google image search wants you to believe, you can meditate lying down, standing, walking, or even doing chores.
Do meditation apps really work?
The practice of meditation is as old as dirt. Historically, it has been passed down through mentors, which raises the question: Can something that humans have been practicing for thousands of years really be taught in an app?
It’s 2024 and we have access to more information and knowledge than all of human history combined. But Duolingo isn’t a substitute for a French tutor. Muscle and Motion doesn’t replace an anatomy class. They are, however, excellent tools that make educational material available to anyone on the planet with access to a smartphone.
That’s pretty darn cool!
Apps make meditation accessible and customizable. Depending on how you look at it, you could call this a pro or a con. Guided meditations are available with any topic, spiritual lineage, voice, accent, music, or duration. (Ummm. . . can I get Zachary Levi’s voice lulling me to sleep against a background of gentle rainfall and cello music for precisely 27.3 minutes?)
The downside is that this can feel overwhelming and lead to decision paralysis, which kind of defeats the purpose of meditating. And with the ability to hyper-customize a meditation like it’s your Starbucks order, you may be missing out on the benefits of a structured practice.
Still, I think meditation apps are a total win for society. Our nervous systems are not equipped for the world we live in, and I say we need all the help we can get. You don’t have to be a yogi or spend a week on retreat to experience the benefits of paying attention to your breath.
Here’s a quick look at some of the apps that are out there:
Headspace
The unmistakable voice of Andy Puddicombe could melt an iceberg. The CEO of Headspace, one of the first meditation apps, records his own voice for the app’s programs and courses.
Subscription plans start at less than $6/ month. That’s a screaming deal for over 500 meditations, including beginner-friendly courses and tracks for sleep, focus, and movement. If you want to start a meditation practice and don’t know where to start, let Andy’s soothing voice talk you through it right from step one. (If you find a female voice more relaxing, you can opt for Evee instead.)
Calm
If you’re already familiar with meditation, Calm is a great tool to deepen your practice. When you sign up, you'll be taken through a survey so you can curate your experience according to your needs.
If you have trouble falling asleep, choose from over 500 bedtime stories, soundscapes, or guided meditations. Some sound frequencies have calming effects on the brain by giving it something to focus on and blocking outside noise. Different frequencies mimic naturally calming sounds such as heartbeats, rustling leaves, or wind.
For those emergency I-need-a-breather-right-now situations, try the 60-second Bubble Breath to help regulate your nervous system in just one minute. Content from stress and burnout specialists is available any time you need a break from work.
Calm’s pricing is comparable to Headspace, however it offers more free content if you want to dabble first.
Insight Timer
Insight Timer is kind of like Spotify for meditation. It is by far the most robust collection of meditations available anywhere. It’s a more community-style platform where meditation teachers worldwide share over 210,000 guided meditations, talks, and live events in 25 categories- all for FREE. If you want to go all-out, there is a Premium version for $9.99/ month that lets you access features like courses, challenges, and a journal.
My only issue with Insight Timer is the vastness of material available makes it difficult to choose. If you get stuck, you can find curated playlists, follow specific teachers, and bookmark meditations so you can find your favorites later.
How to Choose
When it comes to picking an app, you really can’t go wrong. There is no “right” or “best” way to meditate because it’s a personal experience. That said, those free trials are your best friends. Maybe you like the cute cartoon character that guides you through Headspace. Maybe you like Calm's user-friendly interface or the infinite possibilities on Insight Timer.
With any practice, it works best if you stick to it for some time. Meditation apps can work, but only if you use them. With all the options out there, it’s easy to bounce around from one thing to the next before you have a chance to let it sink in. When you pick one to try out, commit to finishing your free trial or signing up for one month before you move on to the next one.
Enjoy!