Depression is still a serious health concern for the younger generation. Regular depression can increase the risk of heart disease and illness-related death. It affects 20% of adults over the age of 65. Also, it has an impact on people’s daily life by increasing social isolation and impairing cognitive performance, particularly memory. Meditation trains the brain to achieve sustained focus and to return to that focus when negative thinking, emotions, and physical sensations intrude — which happens frequently when you feel stressed and anxious. Stress and anxiety are major triggers of depression, and meditation can change how you react to those feelings.
It has been discovered that meditation alters certain brain areas associated with depression. The goal of meditation is to be aware of your thoughts and feelings while also realizing that you don’t have to act on them. It is not to ignore stress or block out negative thoughts. Simple techniques for doing this include counting breaths or simply closing your eyes and repeating a single word or phrase.
CONNECTING WITH YOUR WISDOM THROUGH MEDITATION
The hippocampus is protected by meditation:- The hippocampus aids in learning and remembering. Your brain’s grey matter in this region grows when you meditate for 30 minutes each day for eight weeks. According to research, those who have recurring depressive episodes have smaller hippocampi.
Changing your way of thinking is helpful:- There are many pessimistic and melancholy thoughts associated with depression. It’s normal to feel angry with oneself and with life. You don’t have to ignore your stress or shut out unfavourable thoughts to meditate. Instead, it gives you a means of becoming aware of those feelings and thoughts. As it entails increasing your awareness of those thoughts and sensations, this may seem paradoxical. Nonetheless, the practice fosters acceptance of them and consciousness of them.
It readies the brain for demanding circumstances:- If you’re anxious or stressed about seeing your doctor, meditating for a little while prior will help. It causes the mind to shift from the stress response to a calmer condition. If you don’t want to, the practice enables you to resist acting on those ideas and emotions. Instead, you understand and appreciate that, even though they influence you, they are not you. As you’re meditating, gently let them go to break the tension and despair cycles.
Several Meditation Techniques for Depression
The following meditation techniques can help you manage depression: – Keep up with your drug regimen and other therapies even as you practice meditation. Take it under your doctor’s guidance and as a supplement to your regular medical care, if at all possible.
1) Loving-kindness meditation: Concentrates on making yourself a loving and kind environment. It can assist in eradicating self-doubt and self-criticism.
2) Mindfulness meditation: This type of meditation is regarded by some as the most effective. This style is where most other types of meditation originate. It involves being fully present in the moment and aware of it.
3) Cognitive therapy based on mindfulness: This type of meditation is a subset of mindfulness. It combines with cognitive behavioural therapy for efficient outcomes and concentrates on altering negative thought patterns and behaviour.
Meditation might help you get past the unfavourable thoughts and emotions that occur with depression. The goal of the exercise is to help you relax by helping you concentrate on one thing. Make meditation a regular practice by picking the method that suits you the best. You’ll observe that the symptoms are less severe or easier to control.
According to Gurpreet Arora founder of Make Me Pure:-
There is strong evidence to suggest that meditation can help reduce symptoms of depression. Research studies have consistently shown that regular meditation practice can lead to improvements in mood, self-esteem, and overall well-being. One of the key ways that meditation can help with depression is by reducing stress and anxiety. Meditation encourages a state of deep relaxation and calm, which can help to counteract the negative effects of chronic stress on the body and mind. It can also help to improve self-awareness and develop a greater sense of acceptance and compassion towards oneself and others.