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Meditation Techniques for Depression

Meditation Techniques for Depression

Meditating on a regular basis has helped people improve their overall thinking patterns. It has helped them get rid of anxiety. This article provides information on the effect of meditation techniques on mood swings and depression.
PsycholoGenie Staff
Last Updated: Jun 3, 2018
Practicing meditation techniques can help a person control and relax the active mind. The human mind is extremely powerful, and there's no denying the fact that our thoughts determine our mood and emotions. When a person is affected by anxiety and/or depression, a series of negative thoughts constantly occupy his/her mind. The more these negative thoughts cloud one's mind, the worse a person feels, thereby making one susceptible to chronic depressive disorder. With stress becoming an invariable part of modern life, there's now a greater need to counteract its negative effects by meditating. This would help evoke a relaxation response or a state of deep rest that is the extreme opposite of the stress response. When a person meditates, he/she trains the subconscious to focus on the positive things only. Starting one's day with a meditation ritual will help a person gain focus and clarity, thereby putting one's mind at ease.

Meditating to Overcome Depression Disorder

Here are some examples of the different techniques of meditation:
  • Yoga Meditation: Yoga is mostly considered as a series of exercises that are performed on a mat in special class. The great secret about yoga is that one need not change his/her daily activities, as yoga teaches a person to change and control the attention and awareness that one brings to those activities.
  • Soham Meditation: In the most ancient language, Sanskrit, "So" is the term for the sound of inhaling breath and the term assigned to exhaling is "Ham." These two terms come together to form the word "Soham," which can be exactly translated as "I am He." When one practices Soham meditation technique, he/she is actually remembering God which implies that with each breath one takes, he/she is praying or worshiping God. Concentrating on one's breath can help a person gain focus and clarity.
  • Buddhist Meditation: Buddhist meditation aims at making one detached, allowing one to deal with physical discomfort and heavy emotions such as fear and anger without suffering. The loss of equanimity occurs due to the desire to cling to the present or push away the unpleasant. These problems fade away when one becomes detached.
  • Vipassana Meditation: Like other types of meditation, the idea behind vipassana meditation is to achieve the ability to observe the world and one's surroundings as they truly are, without judgment. It shows one the way to transformation through observation. One is expected to observe particularly the mind-body connection. The observation of the self is expected while performing vipassana. The Dhamma Siri group based in Kaufman, Texas, states, "Through close and careful enough attention to one's physical sensations and how they interact with the mind, one can eventually "dissolve" mental impurity and lead to "nibbana," or "freedom from all suffering".
  • Third Eye Meditation: "Be silent, be attentive and let the light bring itself to you" is the technique followed in third eye meditation. This technique is all about opening one's consciousness to being filled with the light so that the truth and reality is revealed. As one begins to perceive the truth or secret of this universe, one realizes that he/she has been deluded by outside influences into thinking that he/she is a separate part of the universe. This type of meditation will help open one's third eye, with which one will be able to perceive the wonders of the universe.
How to Meditate

Meditation simply implies sitting in a quiet place for 10 to 15 minutes, breathing deep and rhythmically while focusing on your breath. It is nothing but training your mind to relax.
  • Early morning is the best time for it, as both your body and mind are fresh. You may try late in the evenings, if morning is not suitable.
  • Sit or lie down on a mat (whatever is comfortable for you) in a quiet comfortable place and close your eyes.
  • Concentrate on your breathing, focusing on the sensation of air moving in and out of your nostrils and lungs. Focus on how your belly rises and falls as you breathe.
  • Just feel the air enter your nostrils and leave your mouth. Observe the way each breath changes.
  • Focusing on the rhythm of your breathing helps you clear your mind and relax. This requires practice, so don't get discouraged if you have trouble focusing.
  • It is possible that you start thinking about other things. Just observe those thoughts without judging and simply return to your breathing again. Don't quit, it will get easier as you do this more often.
  • Meditate for about 5 to 10 minutes and open your eyes.
If you don't feel relaxed, it means that you need to practice more. Keep practicing until you feel your mind relaxing.

Meditation can help you to respond to conflict in a more loving and caring manner, and it can also help you attune with the Higher Power. Anxiety and depression pose several health risks, adversely affecting the quality of life. Meditating on a regular basis will reduce stress and tension and help you to relax more. It doesn't cause side effects that occur due to the use of antidepressants and other drugs. Meditation is a mysterious but powerful process which leads to inner peace and a deep-seated happiness.