Beat the Blues: How Meditation Helps in Fighting Depression

Sep 12, 2023
Willow Anderson
Beat the Blues: How Meditation Helps in Fighting Depression

Discovering the Power of Stillness: An Introduction to Meditation

The first key that unlocks the enigmatic world of meditation is understanding it. Meditation, in its simplest form, is the process where one trains the mind or induces a particular mode of consciousness. It's not about becoming a new person, or even a better person. It's about training in awareness and getting a healthy sense of perspective. You're not trying to turn off your thoughts or feelings. You're learning to observe them without judgement. But why exactly should you bother to train your mind to stay still for minutes and even hours? The answer is for the sake of mental wellness.

One of the common challenges we face in this hyperactive world is depression. Depression, the Dementor of our real world, sucks the life out of us. There's no light, no sound, no color; everything feels distant. The clinical interpretation defines depression as a common and serious medical illness that negatively affects how you feel, the way you think and how you act. It causes feelings of sadness and a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person's ability to function at work and at home.

Meditation and Modern Neuroscience: Unlocking the Healing Power

Depression and its darkness can indeed be overwhelming. The silver lining, however, is that a remedy might exist in the realm of our very own minds. As it turns out, meditation is more than just a fancy term thrown around by wellness industry leaders. As the needle of scientific understanding moves forward, more and more research suggests that meditation can, in fact, significantly alter the structure and function of the brain, bringing numerous benefits - one of them being a powerful tool for combating depression.

Neuroscientist Dr. Sara Lazar has proven through her studies that consistent meditation can lead to increased cortical thickness in the hippocampus (which is responsible for learning and memory) and in certain areas of the brain that play roles in emotion regulation and self-referential processing. In addition, there were decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress. In essence, we are actively reshaping our brain for the better when we meditate.

The Mindful Strategy: Meditation Techniques for Depression

One of the reasons meditation works so well is that it's proactive - you're not waiting for the storm to hit before taking action. It's an everyday method to control stress levels and promote feelings of peace and well-being, making it a lot harder for depression to take root. I've always held that prevention is better than cure, and this is a perfect example of that. But, you may ask, how exactly does one meditate? The beauty of it is that it doesn't take an isolated mountain top or a seven-foot-long beard to do it; it just requires a few minutes of your day and a quiet spot. Let's go through some techniques:

Mindfulness meditation is one of the most popular techniques practiced today. Here, you simply need to focus on your breath while sitting quietly. Thoughts will inevitably come, but rather than engage with them, you acknowledge them and let them go, turning your focus back to your breath. Over time, you build the ability to notice when your mind wanders off and gently guide it back to the present moment. In this way, you learn to observe your thoughts and feelings without judgment, improving your awareness and understanding of yourself, which is especially useful when dealing with depressive thoughts.

Loving-kindness meditation, or metta meditation, is another effective technique to overcome feelings of self-loathing and negativity. Here, you cultivate an attitude of love and kindness towards everything, even a person's enemies and sources of stress. By repeating messages of compassion and forgiveness, you learn to break the cycle of negativity and anger, which often fuels depression.

Finding Balance: Integrating Meditation into Daily Life

Once you appreciate the power of meditation, the next step is to incorporate it into the fabric of your everyday life. I once went to a yoga retreat in the heart of the Blue Mountains, just two hours west of Sydney, Australia. The teacher, a calm and serene lady, took us through a slow and meaningful practice, symbolically at the same pace at which the clouds were passing overhead. She said something that stuck with me - "As we learn to slow down, we begin to see the world in a new light." Her words stayed with me and became a guiding principle as I practised meditation. In the madness that we sometimes call life, taking a few moments to take a deep breath and just BE can make all the difference.

Set a particular time for meditation and stick to it. Early mornings are often best as they set a tone of peace for the day ahead. Find a quiet and comfortable place in your home where you won't be disturbed. Remember, it is not about silencing the mind; it's about understanding it. Thoughts will come, and that's okay. Gently bring your focus back to your breath. It's okay to start small - five minutes daily, then increasing over time. It's about consistency, not quantity.

Beyond Silence: Community, Apps, and Mindful Living

Part of the beauty of this mindfulness journey is that you can share it with other people. Joining a community, either physically or virtually, significantly boosts your meditation practice. The sense of belonging, the knowledge sharing, and encouragement amongst peers play an immense role in sustaining and deepening your practice. Remember, even the Buddha, who is often portrayed as a lone ascetic, emphasized the importance of Sangha or community.

Also, we live in a tech-savvy world, and using an app can help make meditation a habit. So, don’t hesitate to download a meditation app like Calm, Headspace or Insight Timer.

In conclusion, meditation is a journey of understanding, acceptance, and mental flexibility, with a plethora of benefits, not the least of which is battling depression. It is by no means a quick fix, but a gradual process that, when done consistently, can open doors to understanding yourself in ways you may not have thought possible. So, go ahead, gift yourself these moments of peace and stillness, and watch how it transforms your life.