On the exterior, we have hundreds of differing medicines and procedures to help us deal with a myriad of physical ailments that could affect us. As they say, beauty is only skin deep.
Depression is a formidable opponent for millions. If left unchecked, depression can also lead to stress, illness, feelings of hopelessness, and feeling like there is no way out. Brain chemistry is also effected by depression.
From a neurological standpoint, most people effected by depression show reduced alpha activity in the frontal lobes. Alpha brainwaves are one of the most common brainwave patterns among those who meditate. This presents an opportunity for the advancements of our modern society to explain how you can use meditation to help bring you out of a depressive state.
It should be understood that meditation, although simple, has been proven to offer moderate relief in addressing psychological stress. If you are feeling depressed, you should consult your preferred healthcare practitioner.
That being said, many medical professionals are now beginning to see more scientific proof that meditating can help with treating and preventing depression and “clinicians should be prepared to talk with their patients about the role that a meditation program could have in addressing psychological stress.”[1][2] Because of the increase of proof backed by research in neuroscience and many published articles, it is hard for even the most trained of doctors to dismiss its benefits.
Knowing that meditating causes an increase in alpha brainwave activity and that those with depression show reduced alpha wave activity in the frontal lobes helps many to place belief in their meditative practice.
Learning that it is a spiritual practice backed by scientific and medical research can help reduce our inner skeptic. Believing that meditation will help reduce your depression is the first and most important principle of practice. Through your belief in its methods and faith in its practice, many argue that intention alone can promote healing.
In order to use meditation to help bring you out of a depressive state, the first thing you must do is believe it will work. This trust in its purpose must come from your heart. This is a very important step. You need not know everything there is to know about it just yet, but you need to trust that it can and will work for you.
Once you have the desire to improve your mental health and mood with the aid of meditation, you need to simply start practicing. Find a time of day you can commit to for daily practice that will be easy to adhere to and will not cause stress. If you are stressed out finding time to meditate or a place you will not be disturbed, this can make it more difficult to enter meditation.
Because the alpha brainwave state is the goal and alpha is a state of relaxation, it is important that you be relaxed. Have fun with it – meditation is intended to be a pleasurable and relaxing practice.
Don’t be afraid to jump in head first and have fun with it. Do not worry if at first you find it hard to clear your mind and relax. If you remember learning to ride a bike, you probably realize not all things are perfected on the first try. The results will come.
While meditating, visualizing is also an important tool. Close your eyes and relax while trying to picture what you perceive to be pleasurable. We all like different things. Not everyone wants to picture themselves on a beach. While visualizing, it is important to make it personal. What place would you love to visit? What activity might you enjoy doing? Have fun with your visualizations and be playful in their construction. In your mind, you have the ability to be at ease.
You can also mix sitting meditations with relaxation music to achieve good results. There are hundreds of options available when selecting music. This music does not always have to be soothing new age music.
For starters, think about music you love that always makes you feel good or relaxed. Using meditation to bring you out of a depressive state is a very personal undertaking. Simply go with your intuition. Do whatever feels right and feels good for you. There are thousands of different types, all with volumes of research and resources.
From the formless meditation called Shikantaza to the more involved zen or mudra meditations, it is very possible to find a practice right for you. The most important thing is to start meditating with the intent of bringing you out of a depressing state. Believe in your goal and in your purpose. The type and the details of your perfect practice will then begin to unfold for you with less effort.
You may even find that solutions will come to you. Look for people, places, and circumstances that present an opportunity for you to learn to meditate, or a related practice. Meditation mixed with visualization, soothing music, and the belief in oneself can have a tremendous impact on depressive states.
Other forms of moving meditations such as Tai Chi, Yoga, or Qi Gong can greatly complement sitting meditation. These practices focus on a calm mind, relaxing the breath, fluid movements, good posture. These practices also teach how to discover and control the theorized life force of the human body.
In most practices, this life force is called Chi. The confidence gained from learning how to control ones vital life energy and the grace that can come with these practices can help many individuals overcome depression by anchoring accomplishment.
Meditating also has no bad side effects or risks other than the possibility of falling asleep. In today’s fast paced world, most do not get enough sleep. I believe we could all use a little more rest and relaxation each week.
Reference:
[1] The Journal of the American Medical Association (JAMA) Internal Medicine: Meditation Programs for Psychological Stress and Well-Being — A Systematic Review and Meta-Analysis.
[2] The Journal of Psychiatry and Neuroscience: Biologic Effects of Mindfulness Meditation: Growing Insights Into Neurobiologic Aspects of the Prevention of Depression.
“How to Use Meditation to Help You Out of a Depressive State”, by Robert L. Rupp, January 5, 2015 at https://tinyurl.com/ml3dlvn
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