Do you feel depressed for prolonged periods? Are you feeling drowsiness throughout the day? If this is the case, you might be suffering from depression.
Depression continues to be a major health issue in people of all ages. Prolonged depression can lead to a higher risk for heart diseases and can even result in death from chronic illness. It is a common medication condition these days that can show up in a variety of ways.
In today’s world, anxiety, stress, and depression have become a normal part of everyday life. Practicing meditation will help with managing negative emotions such as fear, anxiety, depression, and anger.
What is Meditation?
Meditation is the practice of developing awareness of the present moment. It involves strengthening your attention and focus by connecting the body with the breath. Meditation offers a solution to mental conditions like – stress, anxiety, anger, depression, and even chronic neurological conditions.
It offers time for relaxation in a stressful situation – where your senses are dulled. The benefits of meditation are a lot more than just temporary stress relief.
Various meditative disciplines encourage people to focus on strengthening their focus with slow breathing techniques. Meditation works quickly and can show results within a few weeks or months.
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How does meditation techniques help with depression?
Meditation is the practice of focusing on one’s mind for some time. While there are different techniques of meditation – the main goal is the feeling of inner peace and relaxation.
Studies have shown that brief meditation sessions can make a difference in managing depression and anxiety. Practicing meditation regularly can alleviate the symptoms of depression, thereby giving you a tranquil mind.
The idea behind meditation is simple but needs patience. Remember that meditation isn’t a cure, but helps you make better choices for yourself and your family.
Benefits of Meditation
The improved focus you gain through regular meditation can boost your memory and improve mental clarity. Also, meditation reduces the levels of cortisol, a hormone that causes stress and depression. From managing mental health to reversing the signs of aging, meditation is beneficial in many ways. Some of the benefits of meditation are –
- Meditation can take you to a different world
- Shed painful emotions and negative thoughts.
- Improves focus and concentration
- Increases tolerance and patience
- Reduce stress and anxiety
- Improves memory and creative skills
- Manage stress effectively
There are different kinds of meditation techniques that are relatively simple and can be done anytime and anywhere. Most of the meditation techniques range from simple breathing to complex breathing practices. Initially, some people find it difficult to focus on their breath. However, they develop to focus on meditation after practicing consistently for some time.
Here are some meditation techniques that can help you manage depression, anxiety, and anger.
Breathing meditation is a breath-focused meditation technique with multiple cognitive benefits. This technique involves using your breath as an object of focus. Each focus on your breath allows you to focus on the present moment. Many people breathe shallower when they are under stress. Practicing a deep breathing technique helps you shift your focus when feeling depressed and anxious. It is a great technique that tranquilizes your body and helps you stay calm throughout the day.
How to do it?
- Sit in a comfortable position and close your eyes
- Slowly inhale through your nose for 4 seconds
- Hold your breath for 6 seconds
- Exhale through your mouth for 8 seconds
- Repeat it for at least 5 to 10 minutes
Note: if you get distracted, try focusing again on your breath. It is a great way to shift your focus at times of stress and anxiety.
This meditation technique involves focusing on any object like – pencil tip, flower, candle, or statue. Take time to examine the object to the fullest and stimulate your senses. Focus meditation is all about getting into the details of an object to an extent that you can’t see anything else.
How to do it?
- Start by picking an object of your choice
- Sit comfortably in front of it
- Stare at it for a few moments
- Exhale and inhale slowly without shifting your focus from the object
- Focus on its appearance, smell, and sound
This kind of meditation technique will help you strengthen your focus while calming down your mind and body. You might be surprised to see the benefits of focus meditation within a few weeks.
Muscle Relaxation Meditation
This meditation technique involves tightening and loosening the body muscles. One can take part in progressive muscle relaxation techniques by squeezing and releasing the large muscles in their body. It releases your mind and body by tensing and relaxing the muscle groups.
How to do it?
- Lie down in a comfortable position
- Start squeezing the muscles from the top of your head
- Progress it till the bottom of your feet
- Release the tension in your muscles
- Notice the feeling of relaxation
Note: This meditation technique is also known as Jacobson relaxation that works by tensing and relaxing the major muscles in groups.
This involves repetition of a word or phrase (mantras like – Ohm, Aham, etc) to gain clarity and focus. One can also use simple words like – peace, love, happy, etc to do chanting meditation. Chanting meditation is an ancient practice that involves Hindu Malas or Garlands with 108 beads. It helps in improving listening skills, speaking skills, concentration, and patience.
How to do it?
- Sit in a comfortable position
- Close your eyes
- Chant a mantra aloud without shifting your focus from breath
- Repeat the mantra 108 times
Note – Vedic mantras like Om, Aham, So Hum etc is repeated for a cycle of 40 days for beneficial results. One can even chant these mantras silently to strengthen the spiritual force within them.
This meditation involves focusing on the present moment by looking at the surroundings. If you want to get rid of negative thoughts or past feelings, mindfulness meditation helps you . Doing something with your 100% attention and focus is called mindful meditation.
How to do it?
- Take time to relax
- Breathe deeply
- Get involved completely in your task
- Do not think about past or future
- Shift your focus on the task till it is completed
For example – If you are painting scenery, your 100% focus should be on the painting and nothing else. This kind of meditation helps you improve your attention and overcome worries
Meditating around the same time every day can make it a habit that can be incorporated into your daily life. It may be beneficial to increase the frequency to twice or thrice a day to get rid of stress and depression.
Wipe away the day’s stress and bring out inner peace. It’s simple and inexpensive. All you need is a few minutes every day to leverage tons of its benefits. Whether you are out for a walk or in a meeting, you can shed your stress within minutes by meditating.
Which type of meditation technique do you follow? Comment below!