Depression can be a common condition in mental health. It can manifest in many ways.
Depression can be a chronic condition. You might also experience major depressive episodes once a year. You may also notice symptoms getting worsened or changing over time.
Sometimes depression treatments can be effective quickly.
You might:
- Speak to a therapist or doctor
- Experiment with medication
- Make some changes to your lifestyle.
Even with treatment, depression and anxiety symptoms can persist. Guided meditation may be an option if the above treatments have not worked as well as you would like.
Can guided meditation really help?
You're not the only one feeling skeptical about this guided meditation. It might sound like someone is suggesting that depression can be improved by encouraging you to "Smile more" or "Think positively!"
Guided meditation alone will not make your symptoms disappear, but meditation can help make them easier to manage. Here's how.
It can help you change your negative thoughts
Depression can lead to a lot of dark and negative thoughts. Sometimes you might feel worthless, hopeless, or angry about life, yourself, and even your own actions. Guided meditation can seem counterintuitive because it requires you to be more aware of your thoughts and experience.
Meditation teaches you how to be present with your thoughts and feelings without passing judgment on yourself or criticizing others.
Meditation does not require you to push away or pretend that you don't have these thoughts. Instead, you should notice them and accept them. Then let them go. That's why meditation can be used to stop negative thinking.
Even at the happiest of times, negative or anxious thoughts can creep in.
Meditation can help to get to a place of peace where you can acknowledge, accept and let go.
In other words, listening to guided meditation will free your mind and allow thoughts to easily pass.
It helps you to learn how to manage your depression better
Being present can help you recognize the early warning signs of depression early or anxiety.
Meditation can help you pay more attention to your emotions. To prevent things from getting worse, you can focus on self care if you notice negative thoughts or irritability.
How to start meditation for depression?
It can seem daunting to meditate if it is something you have never done before. However, it's quite simple and straightforward, even though it may feel strange at first.
Following these three simple steps will help you get started:
1. Be comfortable
When you first learn meditation, it is helpful to sit down. However, if you find that standing or lying down feels more comfortable, this can also work.
Relaxation and comfort are key. It also can help to close your eyes.
2. Start with your breathing
Slow, deep breaths through the nose. Focus on your breathing for several seconds.
Pay close attention to:
- How it feels when you inhale
- How it feels when you exhale
- The sounds of your breathing
It's normal for your thoughts to wander from your breathing. Keep your attention on your breathing and redirect it back if you find yourself thinking about them.
3. Chang your focus to your body
You will eventually be able to shift your focus from your breathing to various parts of your body, performing what is known as a "body scan".
You can start your body scan anywhere you want. Some people prefer to start with their feet while others prefer their hands or heads.
Your attention should be on your body. Focus your attention on each part and move from one to the other. Keep focusing on your body and taking deep, slow breaths. Note how each part of your body feels.
Are there any areas that hurt? Or feel tense?
You can use visualization exercises to help you visualize a troublesome or unusual sensation like tension or aches.
Sending relaxing breaths to this part of your body is a great idea. Imagine tight muscles relaxing and pain disappearing. You can become more attuned to your body's sensations and experiences by becoming more comfortable.
After scanning your body, focus on your breathing and continue to do so until you are satisfied.
