In this episode of Compassion in a T-Shirt, I speak with Dr Lillian Ward from the Contemplative Studies Centre at the University of Melbourne about what “progress” in meditation really looks like beyond beginner programs — including the positive changes people hope for and the genuine challenges that can arise along the way.

Meditation is often promoted for its benefits, such as improved wellbeing, emotional regulation, and greater self-awareness. But what actually happens as people continue meditating over months and years? How do experienced meditation teachers recognise when practice is going well — and when it might not be?

Lillian describes her Delphi study with experienced meditation teachers from both secular mindfulness programs (MBSR, MBCT, MiCBT) and Buddhist traditions including Theravada and Zen. Using a multi-round consultation process, the study draws on the expertise of teachers to better understand the many psychological, emotional, and relational changes that can emerge through meditation practice.

Teachers in the study identified 97 meaningful changes they use to assess how their students are progressing. These include positive developments such as greater emotional awareness, openness, and self-compassion, but also potential difficulties such as relationship strain, increased rumination, neglecting responsibilities, or experiences that can interfere with everyday functioning.

Lillian also explains a pathway model of meditation progress, where ongoing practice builds attentional skills and introspection. These can open the door to both growth and difficulty depending on how the experiences that arise are understood and responded to.

Towards the end of our conversation, Lillian introduces a major new research project called Tracking Meditation: A Longitudinal Study, which is currently recruiting meditation practitioners. This two-year study aims to follow newer meditators over time to better understand how meditation practice develops and how it affects wellbeing in everyday life.

If you’re interested in mindfulness, meditation research, contemplative science, or the psychology of meditation practice, I hope you enjoy the conversation.

Timestamps:

00:00 Meditation Journey Intro

02:16 Why Progress Matters

04:07 Delphi Study Explained

06:01 Study Design Breakdown

09:08 Key Changes Teachers See

12:09 Self-Compassion and Relationships

16:33 Pathways Model of Progress

22:32 Traditions and Measuring Change

26:13 When Practice Goes Wrong

30:53 Managing Adverse Experiences

36:02 Tracking Meditation Longitudinal Study

40:29 Recruiting and Closing Thanks

Links:

Tracking Meditation: A Longitudinal Study

https://psychologicalsciences.unimelb.edu.au/CSC/research/research-studies/tracking-meditation-a-longitudinal-study

If you would like to learn more about compassion focused therapy, you can find Dr Stan Steindl's book The Gifts of Compassion here: https://www.ausapress.com/p/the-gifts-of-compassion-how-to-understand-and-overcome-suffering/

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