Kill Depression Fast With Meditation [5 Min’ TUTORIAL]

meditation for depression art

Meditation can end depression for good and forever. In this 5 minute tutorial I will show you how.

There is an easy, natural, and healthy way to cure depression. Meditation. Spiritualists have know this for thousands of years.

Pharmaceutical corporations desperately try to cover up the truth. They don’t want us to know that meditation cures depression.  Because, as you know, they make over $19 billion a year selling antidepressants. And the fact that antidepressants have more than twenty proven side-effects.

When I was suffering from an acute stress reaction in 2011 I was forced to leave my home in Canada to return back to my family in England in order to get the help I need and also the support of my loved ones. At that time the possibility of anti-depressants was ever-present. Instead I took to meditation, spending hours everyday meditating. Not only did meditation offer me a healthy solution, but it also meant that I could avoid the side-effects of antidepressants.

And there are a lot of side effects from antidepressants. Take a look…

The full list of side-effects from anti-depressants

  • increased appetite
  • weight gain
  • loss of sexual desire and other sexual problems, such as erectile dysfunction and decreased orgasm
  • fatigue and drowsiness
  • insomnia
  • dry mouth
  • blurred vision
  • constipation
  • dizziness
  • agitation
  • irritability
  • anxiety
  • Nausea
  • Insomnia
  • Tremors
  • Sweating
  • Diarrhea
  • Headaches
  • Weight gain
  • Loss of sex drive
  • Dry mouth
  • Difficulty urinating
  • Sun sensitivity
  • Increased heart rate
  • Disorentation
  • Insomnia
  • Weight gain
  •   Suicide
  •  Sleep disruption
  • Abdominal pain
  • Inability to achieve an orgasm (men and women)
  • Loss of libido
  • Agitation

 

 

Pharmaceutical companies do everything they can to make people use unhealthy drugs instead of healthy cures knowing the truth. But thankfully, we know that there is a better way. Meditation is the best natural way to break out of depression (you can find more natural cures via that link).

Meditation is a natural and healthy way of curing depression

Meditation offers a healthy and natural way to cure meditation. .

Meditation has been shown to offer a great many mental and physical health benefits.

Just take a look at these benefits of meditation, which have been proven through clinical research.

Meditation:

  • Stops negative thoughts,
  • Boosts the immune system
  • Promotes inner peace
  • Prevents and relieves anger
  • Increases communication between parts of the brain.
  • Helps to control emotions
  • Reduces sadness, grief and other negative feelings

To be clear, the above is just a very small snapshot of the benefits of meditation (for a full list, see the link above).

 

Meditation directly combats the symptoms of depression

One of the best things about meditation is that is stops the symptoms of depression.

The major symptoms of depression include:

  • Sadness
  • Anxiety
  • Loss of appetite
  • Continual negative thoughts
  • Agitation
  • Restlessness
  • Thoughts of death, suicide, self harm
  • Insomnia

You can read more about symptoms of depression on the MayoClinic.

Meditation directly combats these symptoms of depression.

The good news is that meditation can stop those symptoms of depression. 

So how does meditation help depression?

One of the most common causes of anxiety and depression are negative thoughts that occupy your mind (this is also the case with stress, paranoia and many other mental health complications).

To cure depression and anxiety you need to find a way to escape negative thoughts (click the link for some great solutions). This is particularly true for Negative Thought Depression.

EocInstitute is one of the leaders for science-backed meditation articles. They tell us, “Scientists estimate the number of human thoughts at around 50,000 per day — meaning a negative, depressed mind can literally generate dozens of pessimistic thoughts per minute!

While we all have this type of thinking from time to time, the difference is the depressed mind’s sheer volume & level of bombardment.

Like a river current, it is easy for the mind to get taken downstream, against its’ will. It is easy to see why so many depressed people feel paralyzed.  READ MORE

number of thoughts per day

Whether you’re suffering from depression that is of a situational nature (caused by external events) or of an organic nature (the result of chemicals in the brain) meditation can greatly help to reduce your depression symptoms.

I know people who have suffered from both kinds of depression. Many of them state meditation was the absolute number one answer for them.  Given that meditation doesn’t have any of the harmful side effects of meditation, it’s crazy that more doctors don’t recommend it (but then, they are paid by the pharmaceutical industry).

To recap:

  • Recurrent and obsessive negative thoughts are a major cause of depression.
  • You need those negative thoughts to be silenced so that you can find peace and calm. You need to find a new, positive way of thinking (take a look at that link).
  • In order to stop the negativity and start the positivity, you first need to clear your mind.
  • How then, do we clear our minds when we are feeling so depressed? How do we empty our minds of anxiety and of depressing thoughts in order to find peace?

 

So, how do you clear your mind?

There is no limit of ways to clear your mind. You can:

  • Go for a walk
  • Practice yoga
  • Practice tai-chi or QiGong
  • Listen to relaxing music
  • Indulge in some pet therapy (clinical trials show that time with pets helps to eliminate the symptoms of depression).
  • Talk through it with a friend
  • Go for a run (running is proven to be one of the best natural treatments for depression).

But arguably the best way to clear your mind is by using meditation.

meditation icon

 

Meditation is the practice of focusing the mind on one thing at a time.

Meditation is simply the act of focusing one one thing at a time.

 

For instance, in a lot of different meditation techniques you focus the mind on the breath.

When you focus the mind on the breath you silence your thoughts, which helps you to escape from depression and anxiety.

Like a cup, if the mind is full, nothing more can be put in it. No new information can enter a full mind. And just as the body needs water, the mind needs new information. Meditation helps you empty your mind of what is currently there. And once empty, new information can enter. In other words, meditation can help you to let go of the current negative thoughts occupying your mind, and to take-in new, healthier thoughts.

 

Try this meditation technique for some quick relief

  1. Find somewhere quiet and peaceful where you will not be disturbed. Sit with good posture.
  2. Close your eyes and focus your mind on your breathing.
  3. With each inhalation, imagine bringing new energy into your body.
  4. With each exhalation imagine breathing out any negative and depressive thoughts.
  5. Continue for twenty minutes

This is just one very easy example of a meditation technique. I’m about to show you many more meditations for depression and they are going to make you feel wonderful. But it’s important we go one step at a time. So, try the meditation above, and then continue reading.

Focusing on your breath can completely stop depression.

Here’s what Spike Gillespie had to say about breathing meditations and depression on Elephant Journal… 

I dropped to my cushion, got into half-lotus, and willed myself into mindful breathing.  To my astonishment, the entire room fell into an immediate dead silence. Everyone breathed with me. Everyone held the space. I could hear my heart bashing against my ribs. I kept breathing. They kept breathing. It was also a very long minute, but a very good one that drove home a big point. My year of meditating with intent had paid off. I could still myself, and even others, in that crazy, noisy space.   READ MORE

 

Now we’ve covered the basics, let’s look at the best meditation techniques for depression

meditation icon

Meditation Techniques for depression #1: Anapanasati

“Anapanasati” is the proper term used to described breathing meditations.

This is one of the best types of meditation for depression, and is the best place for all newcomers to start meditation.

Anapanasait meditations are very easy to begin to do, and they create a deep sense of relaxation.

This is where I myself started many years ago and is how most people begin.


Meditation for Depression 2: Smiling Buddha Technique

The smiling Buddha technique is a moderately advanced technique that is best for people who have some experience.

It is a technique specifically designed to create happiness. This technique involves a combination of mudras (hand position) and mantras (repeated words) to create deep relaxation and happiness.

 

 

Meditation for Depression 3: Zen Walking Meditation

I’m sure you’ll agree with me when I say that when you’re feeling down, a nice long walk helps a lot.

A walk gives you the chance to escape and allows you to clear your mind.

The only thing better than a walk is a Zen walking. In this technique you walk up and down a path while meditating on the sense of movement. This allows you to get some fresh air (important for depression), to clear your mind and to find relaxation. Just to remind you, you can find guides to all these meditation techniques using the “Meditation Techniques” option via the main menu above.

By the way, if you do not have depression yourself but are trying to help someone with depression, I highly recommend taking them for a Zen walk.

 


Meditation for Depression 4: Mindfulness

Mindfulness isn’t a specific meditation technique per say; it’s more an attitude which encompasses a wide variety of techniques. Essentially, mindfulness is awareness. When you practice mindfulness you train yourself to let go of thoughts and to focus on the moment. This is very powerful for depression and will help you to escape your thoughts. I particularly recommend mindfulness if you are suffering from negative thought depression.

The NHS tells us:

When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.

READ MORE

You can learn much more about mindfulness for depression here.

 

 

Meditation for Depression 5: Visualisation

Visualisation meditation is one of the more advanced meditation techniques because it integrates the imagination into the process.

Essentially, visualisation can be defined like this: imagining specific things to produce specific results.

Let’s say, for instance, that you wish to relax. You may choose to imagine a relaxing scene of a beach. Try this now and you will become relaxed and happy. Imagine the scene in detail, using all five senses. See, smell, touch, hear and taste the scene. This will bring the scene to life in your mind and make it a much more powerful experience.

 

 

Meditation for Depression 6: Body Scan Meditation

When you are depressed you lose touch with the present moment.

Depression gets you caught up in your thoughts.

Comparatively, when we are happy with live in the moment.

Living in the moment essentially means being focused on reality rather than what is in your mind. We’re going to achieve this over the next three steps. The first step is the body scan meditation.

Body Scan Meditation gets you in touch with your body and puts you back in the present moment. It’s fairly easy to do. Ideally do it lying down, though you may stay seated if you prefer.

To do a body scan meditation, you move your focus around your body. Begin with your feet. Focus you mind on your feet. Notice any sensations in your feet. If there is tension ask your feet to relax. Imagine breathing air into your feet and having them relax. Continuing this process, move your focus progressively up your body, from feet to ankles to legs to pelvis to stomach, chest, arms, hands, neck, face and head. You may then reverse the process from head to toe.

 

More Tips On Curing Depression With Meditation

As well as the meditations above, be sure to make use of these tips.

Follow The Breath

Whenever you feel as though you are losing control of your emotions, take 5 minutes. Breathe. Focus your mind on your breathing. And let your breath carry you back to the present moment.

Utilize mantras to harness the natural goodness of your mind

A mantra is a meditation in which you focus on sounds or words. There are two types of mantras, both of which are applicable to depression. The first is a sound mantra. Close your eyes, focus on your breathing and recite the mantra OM. It is almost as though you are humming the word OM in long, extended breaths. Focus on the sound, focusing 100% of your mind on OM.

The next type of mantra uses a sentence. You can use any sentence you like. For instance, you may recite “I am feeling calm and relaxed.” You then recite this mantra repeatedly while focussing on the words. This helps you to create the reality of the words, such that, for instance, saying “ I am calm and relaxed” will make you calm and relaxed.

I’ve created an index of mantras you can use. Take a look.

 

 

Express loving kindness to the world, and the world be loving and kind right back at you

Extending loving kindness towards other people makes you feel happier yourself.

To do a loving kindness meditation, close your eyes and think about someone (anyone). Then imagine extending love and kindness to this person. At the same time say the words “May [name of person] have love and kindness. May they be happy, healthy and successful. May they also have the strength to overcome troubles in life. I love [name of person]. I am one with [name of person]. You should also practice this while thinking about yourself.

I’ve written a follow-up to this article for you called How To Beat Depression By Yourself.  And I’ve picked out the best self help books for depression for those of you who are looking for an in-depth read. 

THE FACTS ABOUT DEPRESSION AND MEDITATION AND WHY IT’S KEPT SILENT

Every year, billions of dollars are made selling medication for depression.

Approximately 75% of Americans take antidepressants at some time in their life.

1 in 10 Americans being on antidepressants right now.

That’s approximately 250 million Americans buying antidepressants

$20 billion dollars are made on antidepressants every year

It is scienticially proven that antidepressants do not work.

. . . now the really shocking news. . .

It is scientifically proven that meditation, which is 100% FREE, can cure depression.

For some bizarre, multi-billion dollar reason, this fact is kept secret.

 PLEASE SHARE THIS ARTICLE TO HELP OTHER PEOPLE WITH DEPRESSION

Very Important: There Are Times You Should Not Use Meditation

There are times when meditation may not be appropriate. When you focus inwardly as you do in meditation, you can stir up painful memories that could potentially worsen your symptoms. For this reason, it is best to ease-into depression gradually and to stop if you experience traumatic memories of emotions.

If you do have depression I very strongly recommend that you meditate under professional guidance. A meditation teacher will help you to avoid potential pitfalls when meditating.

Do not jump-into meditation if you are suffering from depression.

 

Want more tips?

Take a look at this guide to using self help for depression.

WHAT TO READ NEXT:

Meditation For Bipolar Disorder

 

 

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