Meditation seems to be one of the top techniques recommended nowadays for self-development (e.g. McGonigal, K. 2011). For people who want to overcome behavioural addictions (i.e. any "addiction that involves a compulsion to engage in a rewarding non-drug-related behavior – sometimes called a natural reward", such as food, sex, masturbation, pornography, gambling, internet, video games, nail biting, compulsive skin picking, compulsive hair pulling, etc.):
- Which meditation techniques (e.g. mindfulness, Vipassana, Yoga, Zazen, TM, Kundalini, etc.) are the most recommendable, according to state-of-the-art Psychology and Neuroscience?
- Additionally, given the fact that an average layman cannot afford going full-time monk, what would be a recommendable frequency of the practice (in terms of minutes/hours per day) to see palpable results in a reasonable time?
- Is a single meditation technique enough to overcome behavioral addictions? Or would it better to practice multiple meditation techniques at the same time? Or maybe different meditation techniques for different situations? For instance, are there any special meditation techniques to handle strong, compulsive urges in the presence of addiction cues/triggers?
- Is meditation as a whole enough, or would one need to complement it with other non-meditative practices or measures? For example, positive affirmations, hypnosis, or maybe going to a therapist, exercising, sleeping 8+ hours, etc. I'm just throwing some ideas around.
McGonigal, K. (2011). The willpower instinct: How self-control works, why it matters, and what you can do to get more of it. Penguin Books.