Meditation is not just a trend but a tool for enhancing mental and emotional well-being. Amidst the buzz of our fast-paced lives, knowing how to meditate can offer an oasis of calm, providing respite from stress, anxiety, and notably, depression. But what exactly is meditation? Is there a way to meditate properly? And why is meditation an effective tool to improve mental health and combat depression?
In this guide, we will delve into not just how to meditate but also explore the science of meditation, how it can positively impact mental health, and how you can cultivate this life-changing positive habit. By the end, you will have a better understanding of the techniques that suit you best and how to integrate them into your daily routine.
Meditation and Mental Health
To understand why learning how to meditate can help in overcoming depression, let’s first look at the science of meditation and how it influences our brains.
How Meditation Impacts the Brain
Meditation is more than a relaxation technique; it’s an exercise that conditions the mind. Neuroscientific research has shown that consistent meditation can lead to profound and lasting changes in the brain, such as:
Reduced Default Mode Activity: Meditation can reduce activity in the “default mode network” (DMN), the brain network primarily active when our minds are wandering and filled with self-referential thoughts. The DMN is often overly active in people with depression, contributing to a cycle of negative, introspective thinking. (Source)
Growth in the Prefrontal Cortex: This region is associated with higher-order brain functions such as awareness, concentration, and decision-making. Changes here could explain why meditation improves attention and focus. (Source)
Changes in the Amygdala: This is the part of the brain responsible for emotional reactions. Regular meditators can reduce activity in the amygdala, leading to less reactivity to stress and improved emotional regulation. (Source)
Increased Hippocampal Density: The hippocampus, crucial for learning and memory, has been found to increase in density with consistent meditation. This might contribute to improved cognitive functioning. (Source)
Meditation and Managing Depression
Meditation is not a cure-all for depression, but it can provide you with a means to navigate depressive episodes more effectively. In the context of depression, meditation can offer several benefits:
Fosters Mindfulness: Mindfulness meditation, in particular, can help you learn to be present in the moment. It trains the mind to focus on the present experience, reducing the tendency to ruminate on negative thoughts – a common symptom of depression.
Promotes Relaxation: Through deep breathing and relaxation techniques, meditation can lower the heart rate, reduce blood pressure, and ease muscle tension. This physiological relaxation can help counter the physical stress that often accompanies depression.
Enhances Emotional Well-being: By increasing self-awareness and promoting a non-judgmental, compassionate approach to your thoughts and feelings, meditation can contribute to improved self-esteem and self-acceptance – elements often eroded by depression.
By learning how to meditate, we essentially equip ourselves with a mental tool to enhance our well-being and combat depression. In the next sections, we’ll walk you through various meditation techniques and guide you on cultivating this beneficial practice.
How to Meditate: A Step-by-Step Guide
Meditation is a journey of self-discovery and mental fine-tuning. While it may seem challenging at first, with practice, it becomes a natural part of one’s daily routine. Here’s a simple, step-by-step guide on how to meditate:
1. Preparation:
Before beginning meditation, find a quiet and comfortable space where you won’t be disturbed. You can sit on a cushion on the floor, on a chair, or even lie down – as long as you’re comfortable and your posture is straight. Decide on a specific time for meditation when you can be consistent. Many people find meditating in the morning helps set the tone for the day, while others prefer meditating in the evening as a way to decompress.
2. Basic Meditation Techniques:
Focusing on Your Breath: Close your eyes and take a few deep breaths, filling your lungs fully and then slowly exhaling. Then let your breath fall into a natural rhythm. Concentrate on the sensation of the breath as it enters and leaves your nostrils. If your mind wanders, gently bring it back to your breath.
Body Scan: Start at one end of your body (the top of your head or the tips of your toes) and slowly move your attention through each part of your body. Notice any sensations, tension, or relaxation in each body part as you pass through.
Mindfulness: In mindfulness meditation, instead of focusing on your breath or body, you let your attention rest on anything it naturally drifts to. The key is to observe without judgment or reaction – simply noticing and accepting what is.
3. Handling Distractions:
It’s completely normal for your mind to wander during meditation. When you notice this, gently acknowledge it and return your focus to your breath or body sensations. The practice of meditation isn’t about maintaining perfect focus, but rather about returning your focus when it drifts off.
By starting with these basic techniques, you set the foundation for developing a robust meditation practice. As you progress, you may want to explore more advanced techniques to deepen your practice.
How to Make Meditation a Habit
As with any new skill, regular practice is key to mastering meditation and reaping its full benefits. So, how can you make meditation a part of your daily routine? Here are some practical tips:
1. Start Small:
Begin with just a few minutes each day. Even two to five minutes of meditation can make a difference. As your comfort with the practice grows, you can gradually increase this time.
2. Consistency is Key:
Try to meditate at the same time every day. This helps your mind and body make a habit of it. Some people find that meditating first thing in the morning works best for them, while others prefer to meditate during lunch breaks or before bed.
3. Create a Dedicated Space:
Having a quiet, comfortable space where you meditate can create a strong association between that space and relaxation, making it easier for you to transition into a meditative state.
4. Use Guided Meditations:
To begin with, guided meditations can be very helpful. They can be found in meditation apps, audiobooks, or online platforms such as YouTube. As you gain confidence, you can start meditating independently.
5. Be Patient With Yourself:
It’s okay if your mind wanders or if you miss a day. What’s important is to gently bring your focus back and maintain your commitment to practice. Remember, it’s about progress, not perfection.
6. Incorporate Mindfulness into Your Day:
In addition to dedicated meditation time, look for other moments in the day to practice mindfulness – while eating, walking, or during breaks from work. This helps you stay connected with the present moment and reinforces your meditation practice.
In learning how to meditate, remember that the goal isn’t to empty the mind or to achieve a state of eternal calm. Rather, it’s about training in awareness and getting a healthy sense of perspective. By making meditation a habit, you’re investing in a practice that allows you to lead a healthier and more mindful life.
Conclusion
Learning how to meditate can be a transformative journey, not just in managing depression but in enhancing overall well-being. As we’ve explored in this guide, meditation is a powerful tool that cultivates mindfulness, reduces stress, and promotes emotional health. It allows us to break free from the automatic cycle of negative thoughts and empowers us to lead more conscious, fulfilled lives.
The beauty of meditation lies in its simplicity, flexibility, and accessibility. Whether you’re just beginning your journey or deepening your practice, the path of meditation offers valuable insights and experiences that go beyond the confines of the meditation cushion.
Remember, overcoming depression is a process, and every step forward counts, no matter how small. While meditation is a potent tool in this battle, it’s important to consider it as part of a comprehensive approach to mental health, which may include therapy, medication, lifestyle changes, and social support.
With meditation, every breath you take, every moment you live in the present, is a step towards a healthier and happier you. Embrace the journey, and let the practice of meditation illuminate your path.
Frequently Asked Questions About How to Meditate
Meditation can raise many questions, especially when you’re just beginning your practice. Here are answers to some of the most commonly asked questions about meditation:
Great-I have tried meditation and found it extremely difficult (personally). I think that once mastered, meditation can be a powerful thing for relaxing your mind. However, I find that it is still extremely difficult for me to quiet my mind- it seems like there are always at least a million things that I’m thinking about at any given time….
@janelle, I too find some difficulty with meditation. It’s got to do with my patience, attention span, and plain laziness. But I am really into it; not just very regularly. In fact I’m so interested in it that I built a subdomain of my blog just to focus on it. I have also found out about brainwave entrainment. Although it does bring you to some beneficial level, I am still studying it because I am getting different bodily responses from it especially with regard to sleep patterns. When I meditate in the tradition manner, I never find it hard to sleep. In fact, sleep comes very easily. But when I use brainwave entrainment, I have to make sure I do it in the morning because when I do it even a few hours before bedtime, I cannot fall asleep until the wee hours of the morning. What is it? Being energy-recharged, or just plain disruption of my sleep patterns. I’m researching further and updating things in my blog.
I know from personal experience that some forms of meditation (such as using affirmations) can definitely help with depression. I will add one caution, however. If you are depressed to the point that it is interfering with your life in any way (moderate to severe depression), take the drugs first. It’s nearly impossible to work on higher order brain functions until you get your emotions stabilized.
From personal experience: Could not disagree more about the drugs 1st comment. However — the more servere the depression, the more likely you do need professional help. Don’t try to handle it on your own — do seek help.
I don’t see meditation as a way of controlling thoughts but just to be aware of them when they arise and bringing them back to the present. I also prefer to use breath as the meditation “object”. Still, I must admit that I’m not an expert on meditation and that there must be tons of way to quietening the mind.
Meditation is not an effort to quiet the mind, althought this misconception is wide-spread.
Meditation is a witnessing of the train of thought, aka “seeing the waterfall”, which is happening most of the time unconsciously.
By watching and naming the process can be quitened though, although this is not the number one goal.
Attaining insight in the mind, body, emotions, … hence The True Self, “Mind at large” is.
Alan Watts on meditation :
We could say that meditation doesn’t have a reason or doesn’t have a purpose. In this respect it’s unlike almost all other things we do except perhaps making music and dancing. When we make music we don’t do it in order to reach a certain point, such as the end of the composition. If that were the purpose of music then obviously the fastest players would be the best. Also, when we are dancing we are not aiming to arrive at a particular place on the floor as in a journey. When we dance, the journey itself is the point, as when we play music the playing itself is the point. And exactly the same thing is true in meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment.
– Alan Watts
Alan Watts is amazing. I bought the Alan Watts app on the iPhone and listened to all his talks. It was truly transformational. I intend to do so again soon. Highly recommended.
I’ve tried to meditate, to quiet my mind, but it seems that the time is passing by, and I don’t do nothing …is just like I’m doing nothing.
Also, there are more scientific reasons to meditate. It makes you more aware, and produces beta waves in your mind. This makes it easier for you to learn and memorize new things.
Meditation not only helps with depression, but is a great help in staving off depression. There was a time when I was so overwhelmed with financial woes that I just wanted to bury my head in the sand and ignore my problems. When I realized that having my head in the sand left another part of my body vulnerable , I knew I wasn’t helping myself by dwelling in denial and evasion.
I listened to guided meditations in early afternoons when the kids were at school. Slowly I began to see ways to begin digging my self out of the hole I was in. Facing my problems head on and taking small steps eventually got me out of my emotional and financial slump.
That was many years ago, but I still count on affirmations and prayer, and occasionally meditation to keep me on even keel.
Meditation is a very powerful, but silent tool to overcome depression. You create your own reality. First just enjoy the “chaos” of your random thoughts, than it will calm down and you can relax.
There is nothing more powerful than meditation done properly. And there is nothing more demanding, for one day it will require you to have both feet on the same path. If you do not, the two paths you tread will diverge and you will fall. By then, it is a long way down.
That said, begin right — and commit to living with integrity.
Cheers,
John
I have been mediating for years, i have experienced significant improvement in my life for the past couple of years…….. Buddhist meditation is the key to success.
Meditation is very good. Good for the heart and soul.
RD
Great read! I would recommend focusing on your breathing while meditating.
David
I meditate daily. It took me a good two months before I really was at the point where I could silence my mind. Over the course of that two months, I slowly became aware of my thoughts and learned to observe them, detached, and let them float away.
There is a meditation guide in one of my favorite “self-help” manuals – The TAD Principle. It was very helpful to me.
Good luck.
Meditation is quite a subjective experience. I find it difficult to accept that there is a “proper” way to meditate.
I believe meditation is whatever means available or within a given person’s capacity to remove physical world distractions to find inner peace.
I tend to lean toward commenter, Evelyn, and her idea that meditation does not need to be a means of “controlling thoughts” but more of a process of mindful attention to the present moment.
“Focusing” can be somewhat hyper-intentional and quite difficult for the average person. Mindful attention to the present moment — the kind of attention that can carry us to the following moment — one which removes physical world distractions — is easiest to achieve.
Mindful attention can be done while taking a walk or driving a car on your way to work. It goes with you — it does not require a quiet room with a candle or intense concentration.
“In the cultivation of the mind, our emphasis should be not on concentration, but on attention. Concentration is a process of forcing the mind to narrow down to a point, whereas attention is without frontiers.” ~ Jiddu Krishnamurti
Thanks for the post…
Kent @ The Financial Philosopher
Thanks for that quote from Jiddu Krishnamurthi. It makes a very subtle but profound point. He puts it beautifully – concentration is a narrowing of focus while attention is without frontiers – an expansive sort of focusing.
Mindfulness and meditation brings out a certain spaciousness in my world which is truly liberating.
Kent your insights and comments are fantastic. I really enjoy reading them. Thank you.
I’ve been meditating for 5 years, and I remember my biggest problem when I started was boredom. I started 10 minutes / day, and during my sessions my mind would drift off to wondering when it would end. It took a few months, but eventually I could sit for a half hour without any problem, without getting bored, without thinking about when it would end, without thinking about things I needed / wanted to do, etc.
I’d like to add that my Zen training taught me to turn other activities into a meditative practice. For example, washing dishes and being completely present, feeling the dish and water, hearing it, being aware of the light in the room, feeling the floor under your feet, other sensations, “doing what you’re doing when you’re doing it” etc. I find that not only am I getting “free” meditation time, I actually enjoy the chores (although that’s not really the point).
Just thought I’d share a funny story about this. I work in an office at a very small company. On my lunch breaks I decided to use a few minutes to start learning to meditate. I have gotten pretty good at it (I started a couple years ago) – but when I first got to the point that I could really stop thinking of normal everyday things, I started to notice this high pitch noise that just seemed to be coming directly from my mind. It was so extremely annoying. I almost gave up, until one day I had tried, and a test computer of mine was turned off. That day there was no noise ‘in my mind’. I know it sounds strange, but somehow the fan on that computer, I never had noticed before – and I barely notice now. However, if I start to meditate, it only takes seconds before the sound of that computer is very prominent and I have to shut it off! :)
I’m the same way! Although, not when meditating per se…but I can often hear a super-high pitched buzzing sound when various electronic devices are on.
We used to have a tv that would drive me nuts! Even if it was on mute and I was in another room…that high-pitched whining noise was so annoying.
Maybe I’m part dog or something…
Concentrate on inhalation the exhalation. Your mind will empty & the ride will begin. I also like some ambient Brian Eno or Harold Budd music at low volume. Fragmented music seems to help get into the zone. Try Eno / Budd Ambient 2- The Plateaux of Mirror. It helps.
What is weird for me is that if I meditate once or twice a week or even less I can get to the void. If I try to do it more often. The void doesn’t show up. It’s like it knows I am chasing it.
What is the void when I meditate? It is dark…..then a dark purple (more of a violet color) blob shows up & it starts making different shapes…like a lava lamp. Most times the blob keeps moving against the dark background. Sometimes it takes wings & flies off….only to return as another shape….then when I am deep into the void sometimes peoples faces show up from 20 or more years ago. One time as I concentrated on my breath I became the air I was breathing & on my exhale I left my body & I felt like I was everywhere like the air….it was cool weird.
That is some of my experiences.
Oh & a lot of times as I breath out it feels like the violet blob turns into rings & the rings come from behind my head & go forward like I am going backwards up a tunnel. I get this tunnel feeling a lot & it feels marvelous & I don’t know why.
” The first lesson is just to breathe in a measured way, in and out. That will harmonise the system. Let the word flow in and out with the breath, rhythmically, harmoniously, and you will find the whole body is becoming rhythmical. Then you will learn what rest is. Compared with it, sleep is not rest. Once this rest comes the most tired nerves will be calmed down, and you will find that you have never before really rested. “
Meditation is the practice of discernment and awareness. There is no you, all manifestations of “I” are Ego trying to box reality into a tangible and cohesive picture that is actually fluid and changeable. Depression is a solidification of perception, seeing things the way we want to see them, stubborn ignorance. Meditation breaks down these walls and barriers we have created and gives us “breakthrough capacity” to go further than we have ever gone before, to extend. Meditation is not focusing or paying attention, its also not a verb, “To Meditate”. There are many methods of meditation, however they all rely on a fixed pattern of interaction. You must learn them, to unlearn them, to learn and to unlearn. And they don’t call it the practice of meditation without reason, its something you do 24/7, in all dimensions, interactions, and perceptions.
great article. I recently started to meditate and found it to be very refreshing. Its amazing how much your brain is constantly thinking about things every moment of the day. Spending that time to just even try breathing exercises has increased my productivity, creating a better focus and happier perspective.
I find that if i mediate first thing in the day, my whole day goes better.
Great, well written post. Nice to see this subject given so much focus.
A very interesting and well written article about the benefits of meditation. I’ve been a believer for a long time.
Great points here Peter. This certainly inspires me to pick up meditation as a regular habit. Thanks for the insight. ;-)
Fantastic article! Everyone should read this and learn how to meditate is some way or another. Even just a few moments/day can make all the difference in the world in how we function!
Doc KC
A very extensive work about meditation (in the form of Mindfullness) as a way to free yourself from depression is “The Mindful Way through Depression”.
It draws on the collective wisdom of four internationally renowned cognitive therapy and mindfulness experts, including bestselling author Jon Kabat-Zinn, to help you break the mental habits that can lead to despair.
http://www.amazon.com/Mindful-Way-through-Depression-Unhappiness/dp/1593851286/ref=pd_bbs_4?ie=UTF8&s=books&qid=1219675404&sr=8-4
Easiest way to meditate is consciously inhale and exhale. Inhale……. exhale…….. inhale…… exhale………. Every few minutes check if you are breathing or not.
Meditation creates so many obstacles for beginners and I like the way this post bring to the fore some of the things people face as they first attempt meditation. Figuring the how to of meditation can be a frustrating experience but with patience, practice, guidance, experimentation and trust in the process many people have received the many benefits meditation brings to their lives.
Keep trying until you find the meditation practice which suits you best. Try things out, give them your full attention for as long as it takes to come to know if this style or process is the one for you. Each time you learn something new, you win! Blessings to all.
I have recently returned to meditation and found the buddhist acceptance type meditation to be really helpful.
Meditation is such a powerful tool to quiet the mind and steady the mood. It doesn’t cost anything and has no side effects. I only wish more people would start with what they can do to help themselves rather than running first to a pill.
A beautiful article, well written and very timely. Thank you for sharing.
I use meditation every single day to relax and prepare my subconscious mind to soak in my visions of a better lifestyle. However, I feel like I only slip into the “trance” for a brief moment. How do I stay in this moment for longer?
Another method I’ve been using lately is visualization with vision boards. Have you ever heard of them? They are images pasted on a board that represents your hopes, dreams, and goals. Studying these boards every days plants seeds of these goals within your subconscious mind.
Your subconscious mind is where all of habits are formed. Combine these visualizations with mediation and affirmations, and the seed in your subconscious mind will begin to grow, sprouting a newly developed habit that is oriented towards your desired outcome, or goal.
A great thing about this is that you can do meditation anywhere. No special equipment required, etc. And work it in as you can. Good post.
Great advice. I recently started meditating and it really is relaxing. Normally i have a million things going on in my head at a time, so it’s nice to take some time and find some peace.
I have been interested in meditation for some time and upon discovering your article I was finally prompted to take the initiative and try it. I have attempted it a few times and everytime I find myself falling asleep. Am I doing something incorrectly? What can I do to prevent this from happening?
I have had anxiety/depression issues my whole life and I have been trying to meditate for years unsuccessfully. I have been unsuccessful at being capable of quieting my thoughts. I have experienced being overcome by my thoughts and having to stop meditation attempts because of it. I have read many books on the subject and followed the recommendations unsuccessfully…
I intend to try to concentrate on my heartbeat and try to move my awareness to my heart, it is a suggestion I have yet to read/receive so maybe it will work! I have tried all the others. Wish me luck!
I tried meditation a few times and it is hard for me to concentrate. Guess I need to stick with it some more. Focusing on my heartbeat is something i never thought of and should try. great article.
Meditation isn’t about stopping your mind…what a great way to assure failure. It’s ANYTHING that absorbs your attention – you can sit and just watch your breathing, or your thoughts, or you can walk, garden, wash dishes, make jewelry (my favorite) watch the sunset, stars, waves….or anything else that you can get kind of lost in. Have fun with it…you can even laugh and call that a meditation.
Meditation is very powerful tool in our hands if we want to use it.
I’m always delighted to see good discussions about meditation on the Internet. Most of the people who learn how to meditate with me are seeking a regular way to relax and release stress. Even infrequent or irregular meditation can be beneficial, but it is a regular meditation practice that yields the most benefits over an extended period of time.
Meditation is great for relieving stress and has calming affect. Thanks for posting meditation article, maybe if more people meditated, everyone wouldn’t be so stressed out about everything…
Mindfulness meditation is my particular favorite as there is no secret mantra involved and it feels very natural to me.
There are situations under which the meditation shouldn’t be practiced. When you are very depressed, very anxious, panicked you shouldn’t try closing your eyes and meditate. The meditation under these circumstances might make the condition worse. When you are depressed and you practice the meditation sitting alone, it might make you introvert, you will internalize your troubles, instead of expressing to others and coping with them. When someone is depressed, anxious, stressed I first recommend them to talk, be with friends, family, share their troubles or seek counseling. Self treatment by using meditation is not the right choice. Of course I will recommend the meditation to cope up with day to day stress, it is a great remedy. In addition good relationship and intimacy are the key to a healthy living, as they help you express your fears, insecurities and unfortunate events. Aerobic exercise is something that I recommend when you are depressed, this helps the body produce neuro-chemicals that greatly enhance the feeling of well being. If you are anxious or panicked, ‘sigh of relief’ and deep breathing will help you reduce your symptoms and help you gain control.
Mindfulness technique helps with bringing the awareness 100% to present moment, if integrated into daily activities it will certainly help with coping up with depression and anxiety. You may start with simple reminder to the tasks that you are doing like ‘I am washing dishes’, ‘I am walking home’ etc. When the awareness is focused to present moment all the anxieties and stress disappear.
In addition the meditation shouldn’t be practiced in place of getting medical treatment or consulting. Meditation need to be integrated as part of healthy living, but it is not a substitute for a conventional medical treatment as and when needed.
You must be cautious of the people who recommend meditation as a remedy for everything, for all situations, they are simply naive
Meditation is practiced from many years in India and Tibet. People lead a happy life using the power of the meditation. Now due to globalization it has become a trend through out the world.
I rather like the alternate deffintion to “meditate”, rather than to preform a ritual of Tibet, I like the idea of focusing ones mind on something. So, as in to “meditate” on a thought. So, rather than copying someone else’s form of meditation; find your own, and it will let you find yourself. I believe that is what they were truely trying to commuinicate.
That’s a nice Article about Meditation, ..
have you guys heard of sacred breath??
The Sacred Breath is a “staple” meditation of a true teacher. It becomes so natural, so much of a second nature, that they just do it automatically from time to time, without even thinking about it. When a teacher is doing this meditation, it doesn’t “show” very much. There is a little breathing that can be mistaken as a sigh, and a subtle shift in energy. It takes keen awareness and observation for an elder student to perceive that their teacher is doing “something”
Nice introduction to meditation. Those interested in learning more about how meditation can be used to deal with depression should check out a book I just finished, by Jon Kabat-Zinn (who’s written a number of excellent books on meditation) and others called The Mindful Way Through Depression.
There are as many ways to meditate as there are people. We are all individualised expressions of Source energy. My preferred way is to feel gratitude for something that you can genuinely feel gratitude for and then to expand that glow by gently focussing on it and relaxing into it.
I think that meditation can really help people with depression. Of course you have to have your physicians advice, but in most cases it works. Silence itself can have a healing effect on the body and mind especially in our fast-pace society.
Counting from 1 to 5-6 when inhaling and from 1 to 5-6 when exhaling is a great way to stop the chattering. It works. :)
Love and Light,
Francesco
I think meditation is a great aid for depression. It can help you see through to the truth of the situation and also lift depression before it even starts.
it’s such a coincidence that you got into meditation in your final year in university. i’m in my final year too, and i feel the huge need for relaxing my mind, to be detached from it. it’s just getting too noisy up there. i’m doing my own research on how to meditate and i want to thank you for your contributing thoughts and tips for meditation..
very informative post , meditation is a cool way to reach the top of psychological pleasure and comfort which relieve for sure the stress , anxiety …
also will regulate the natural rate of emotions to be in its normal case .
thank you .
Michael
In a life that needs the quiet strength that I have been told meditate would give I found this be very helpful. I am going to try to apply the suggestions in order to make my first experiences the best that they can be with a positive outlook no matter what happens. Thank you so much.
Using a mantra can be one of the best ways to get started in meditation. It acts as a key to quieten and learn how to control the mind and develop concentration, which then leads you into meditation. Of course, working with sound is a great advantage too.
Your comment about focusing on your heartbeat is very perceptive. It does indeed help remove the distraction of the mind to focus on the heart. I would also add to focus on your breath. This gives you two things to focus on (breath and heartbeat). You will find yourself entering deep meditation and your mind calms down and you feel centered. this is healthful to do.
This article is a must-read for people undergoing depression. Meditation is a low cost way of helping you control your thoughts.
Meditation is one way of communicating to your inner self . We experience bliss and serenity when we meditate. Prayer is one way of meditating. It calms our soul and give us tranquility in our hearts. You can read an inspirational book or a bible while you meditate. You can make a poem or compose a song under a tree or in the shore and appreciate the gift of nature that God gave us.
I found this article through another on Pick The Brain. In regards to concentrating I tend to concentrate on the rhythm of my breathing or, if I’m meditating with my eyes open, a specific spot on the wall in front of me.
I’ve not tried focusing on my heartbeat but it sounds like an interesting idea.
According to me, meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.
If meditation is done properly, it can do wonders on your soul, body as well as on mind. You can control your thoughts with the aid of mediation. Your mind will feel relaxed and once you get to know how to do this properly, your body would become addictive to this magical relaxation technique.
The only way I can get rid of all my thoughts when I meditate is to turn off all lights,place a lit candle 8-10 ft in front of me and just stare at it while lying down. I try not to blink and just stare inside the flame.
Within a few minutes I’m really calm and can feel myself in the most relaxed state. That’s what works for me. Everyone’s different.
All other forms I’ve tried just don’t work but the candle method works for me.
Meditation is the best thing for relaxation. I have tried a lot of things, but nothing is better than meditation. Of course you have to learn to do it the right way, otherwise it will not work.
Lovely post and very informative. Great explanation on how meditation can help with depression. There are so many great benefits of meditation both physically and mentally. I love to meditate as it gives me such a feeling of peace and balance. Therefore I have no doubt that it will be great for people suffering from depression.
Love and Light
Jessica T.
Wow, it is very interesting and useful, thank’s. I will try to meditate really soon and I will do it with your text. Keep up the good job and Happy New Year to you and your readers.
Good article :) I also recommend meditation by prayers it is a tried out fact that really clear up the mind
Enjoyed every bit of your post.Thanks Again. Great.
This is a great post… i loved it.
I used to practice meditation since my childhood and i believe it is the key for my health and happiness, i am enjoying today. I realised my true strengths and weaknesses with meditation.
I have a busy schedule now and find it difficult to meditate. But almost everyday, i just stop everything else and sit quietly in a poisture and meditate for atleast 5 minutes.
I just cant think of a time that meditation has not helped me. No matter how depressed – how anxious. It can be like a gentle life raft drifting by and when I climb on board I can rest and just for a short while be free. I can gather my strength for the next bout and often will have a new idea about how to survive even go well in those rough waters
Hello! Thank you for your post! It just proved again how useful the meditation is. Sometime ago I was very skeptical about this form of practice. Yoga seemed to me more or less OK, but mediation looked …not very serious I would say. Another day my friend persuaded me and I just tried and realized how wrong I was.
Thanks!
I had difficulty when I first started meditating but not anymore. I usually prefer using a soft relaxing music in the background while doing my daily meditation which I practice twice, in the morning and evening.
God Bless
Meditation is a medicine. The cure of one’s problems, however, will not be cured by meditation.
There are basically two general types of illnesses that will cause depression. One is physical and the other mental.
Most people who look toward meditation are seeking mental tranquility. One must go into what is bothering him/her to remedy that. All the problems of depression are that one’s reality does not match with what it is that they want. What you want you must work to either get it or relinquish it. It sounds simple but some of life’s greatest challenges like loss (in the form of divorce, death, or the loss of a home, wealth or an idea) takes years sometimes for acceptance and understanding.
Meditation is great for a break from one’s problems. But those problems must be fixed. When they are fixed meditation is all there is when no thoughts no longer bother us.
First, I’m new to blogging and I love how social the blog-osphere is. Secondly, I loved this post on meditation. I don’t think I’ve ever been depressed, but I can say that meditation did help me to overcome some sexual behaviors.
It especially appealed to me when the author said meditation is being aware of thoughts and a centering on self (paraphrasing). When I started meditating, then going back to my destructive behavior, I witnessed myself as the observer of my thoughts. Then I was able to ask myself, “Why are you doing this?” when I answered these questions for myself, I began to overcome my behavior.
Thank you.
Meditation is plain and simply one of the best ways to heal ourselves on a spiritual, mental and physical level. The benefits truly are extraordinary. Thank you for sharing this great article, it will most certainly help those who are suffering begin their journey in meditation and find healing.
Hi first of all thanks for this blog. I have tried to meditate few time and i follow the my Breathe.
When i follow my breathe continuosly at certain the breathe stops completely and i feel some heavy is pressing my head and
i will open my eyes. Is this the right way or is this the wrong way and shouldnt be followed???? Somebody Plz answer me….
Wow. There are so many interesting perspectives on meditation in the article and the comments.
Despite having completed a Vipassana course, I find it hard to meditate for long periods of time (though I would love to be able to do that). So I meditate each day for a few minutes and practice mindfulness through the day.
Practicing mindfulness allows me to use events through the day as triggers to recognise patterns which leads to behavioural changes. Mindfulness is simply paying attention to what is happening in the body and mind with objectivity. It’s often referred to as the witness state.
Thanks for the article and all the comments.