Meditation for depression

What is meditation?
There are many types of meditation, but all involve focussing one’s attention on something, such as a word, a phrase, an image, an idea or the act of breathing. Some people think that meditation is a way to awareness of your thoughts and how they affect your life. Some people see meditation as a way to "quiet the chatter" of their own minds. Some people think that meditating is a form of prayer - another way of communing with God.

Meditation would typically be practised sitting in a quiet environment for around 20 minutes a day. For some people, meditation is a spiritual or religious activity and they use meaningful thoughts as the focus of their meditation. However, meditation can also be used as a relaxation method without any spiritual or religious goal – as my TM teacher reassured me, it is basically, a mental technique that any one can learn.
Meditation has been used as a relaxation method to relieve stress and anxiety. Because anxiety and depression often occur together, meditation may help with depression as well.


How do you meditate?
Popular books on how to meditate are available in many bookshops. Various organisations, generally with spiritual goals, also offer training in meditation. Here is a simple technique of meditation that is similar to those taught in these books and courses:
* Sit in a quiet room in a comfortable position with eyes closed.
* Choose a word which is relaxing or meaningful for you (for example, 'Love' or 'Calm' or “ Jesus”) and repeat it silently over and over in your mind. Do not force yourself to concentrate on the word. Alternatively, concentrate on your breathing or look at the flame of a candle.
* If your mind wanders, turn your attention gently back to the word, or to your breathing, or to the candle.
* Do this for about 20 minutes each day.


Christian meditation
Some people follow this pattern:
* Spend the first part of the meditation inviting the Lord to be with you and speak to you.
* Think of all of the things you are thankful for. (I am thankful for....) Make sure that you are careful to be thankful for the things you asked for and received.
* Think of all of the things you are happy about. (I am happy about....)
* Think of all of the people and things you love. (I love....)
* Think of what you are confident about. (I am confident....)
Visualize what you want (who you'd like to become, what you feel you need, what you believe you need to do, what you need help with, etc.)

The benefits of this meditation include a increased spiritual awareness and sense of self-worth; an increased ability to deal with pain (through learning to breathe and relax) and ability to tell the difference between physical and emotional pain; an increased appreciation for the blessings of your own life along with a decreased dependence upon negative thought patterns and an increase in loving feelings for people in your life .


Buddhist meditation
Even though many people who experience depression say that they feel stuck, the feeling of depression can be a motivating force to move forward. The Christian mystics used the expression, 'the dark night of the soul,' which means that you have to experience the darkness in order to go forward. You cannot just embark on the mystical journey and expect there to be light and everything to be plain sailing. True intuitive knowledge which is necessary on the spiritual path comes initially from doubt, uncertainty and not knowing.

The point is that depression, in terms of its symptoms, can be debilitating and paralysing, because of what the Buddhists would call the 'conflicting emotions' associated with it. However, not all forms of depression are debilitating. There are kinds of depression that can actually aid the individual on the spiritual path. In order to progress on the spiritual path, one has to look at depression in a much more positive light, because depression does have the potential to give us insight into ourselves and into the world that we live in. What we are familiar with is a world that we just take for granted. The onset of depression can upset everything and turn everything upside down, which then becomes an impetus for us to search and explore. We start thinking, 'There has to be more to life than what I have been doing, or what I have been, up to this point.'


Medical support for the use of meditation in treating depression
A combination of meditation and cognitive therapy has been proven to help prevent the recurrence of depression. The University of Wales has found that teaching sufferers of depression about mindfulness through meditation, helps them to cope with the thoughts that can lead to a relapse. And preventing relapse is a major plus for patients, as depression tends to worsen with each subsequent attack.

Other research had indicated that while meditation can help those with agitated depression, it is less useful for those who are slowed down. Some medical professionals say it should be used with caution in the severely depressed and anyone with a tendency to schizophrenia.


When meditation can make depression worse
Although meditation can be very helpful in relieving depression or in preventing depression from arising, the act of focussing inwards can actually heighten feelings of despair. I would suggest not trying to meditate when you are extremely depressed, and especially not at times that you are having any thoughts of self-harm.

As one experienced meditator said, "Meditation while clinically depressed can result in intensification of feelings of despondency, hopelessness, and negativity generally. The metta practice (where the meditation is focussed on the development of loving kindness towards yourself, and others) is theoretically a good thing, but in practice it can be a nightmare if all you feel is self-hatred!"

Thus, if meditation seems to be making things worse, then you would be advised to stop immediately.

However extremely depressed students have benefited from meditation when they have had constant guidance and feedback from an experienced teacher to make sure that they are using meditative techniques in a helpful way.
Although such opportunities are unfortunately very rare, a very experienced meditation teacher who is on hand to give you step by step guidance can probably help you even when you are experiencing severe depression.

Meditation for Depression Course
May 22- July10 2008: Thurs 7.15-9.45 pm, London Buddhist Centre
This is an 8 week course for people who suffer from recurrent depression. Recent studies have shown that mindfulness meditation used with elements taken from cognitive therapy -- called mindfulness based cognitive therapy -- is helpful in preventing relapse into depression. The cost includes handouts, 3 CDs, and follow-up morning.
Led by Paramabandhu, who is Chairman of the LBC and a consultant psychiatrist
Cost £115(£85 concessions; some free places)
For more details and booking form see :www.lbc.org.uk/med.htm

There is also a section on this website on meditation and depression, and meditation for stress.


Useful Links
Christian meditation see See The London Christian Meditation Centre at www.wccmuk.org/index.html
Based on the principles of Dom John Main, the London Centre, part of the World Community for Christian Meditation, was set up in 1975. Offers meditation classes, classes on Christian mysticism and retreats.

Buddhist meditation see : The London Buddhist Centre at www.lbc.org.uk
(There is also a centre in North London on Holloway Road)

Meditation for depression – here is an interesting transcript of a talk on depression and meditation which was held at an Australian Buddhist organisation called the Evam Institute. See www.evaminstitute.org.au/rinpoche/depression.htm

Wildmind is run by Bodhipaksa, a Buddhist teacher and author who has been practicing within the Friends of the Western Buddhist Order (FWBO) since 1982 and a member of the Western Buddhist Order since 1993. His first CD of guided meditations has been Amazon.com's best-selling meditation title since July 2003. There is a section on meditation and depression on his website. Bodhipaksa also offers online meditation courses that give you the tools you need to reduce stress, and to create love, wisdom, and a sense of well being. See www.wildmind.org

Transcendental Meditation – a form of meditation orignating in India also offers meditation courses. See
www.t-m.org.uk This website includes details of courses, and information on how TM works along with medical evaluations of this form of meditation.


Useful books, audio books and CDs
Insight Meditation Kit: A Step-by-step Course on How to Meditate [AUDIOBOOK] by
Joseph Goldstein and Sharon Salzberg; Souund True Audion, 2002 (Amazon price £18.90)
Included in this pack are two CDs with guided meditations, complemented by study cards and a special instruction book with the beginner in mind. For the growing number of people curious about meditation who just do not know how to get started.

Meditation for Dummies (For Dummies Series.) by Stephan Bodian
John Wiley & Sons Inc, 1999 (Amazon price £10.46)
Are you stressed out, overworked, overextended, or just plain drained by your busy schedule? Not surprisingly, today’s hectic way of life has become commonplace for most of us. But more and more, people are looking for ways to relax and regain power and control over their lives. This book dispels common misconceptions about meditation and tells you how you can join the millions of people worldwide who already meditate regularly and are enjoying the benefits of this wonderful and peaceful practice.

Full catastrophe living: how to cope with stress, pain and illness using mindfulness meditation by Jon Kabut-Zinn. Piatkus, 1990 (£18.99)
See our separate information sheet on Jon Kabut-Zinn or have a look at his website at www.mindfulnesscds.com
for details of how to order his meditation CDs or cassettes.

The Art of Meditation [AUDIOBOOK] by Daniel Goleman (Renaissance Books, 1989) £7.05 from Amazon. Also available as a book.
Learn to quiet your mind and calm your body, ease physical dis-comfort and strengthen your immune system, and discover new powers of concentration. Acclaimed author Daniel Goleman teaches you to attain these benefits in four distinctly different ways. The Breath Meditation: One of the simplest and most widespread of meditative methods, found in almost every ancient spiritual tradition. The Body Scan Meditation: A powerful way to become deeply relaxed by moving your mind throughout your body to soothe and ease your muscles. The Mindfulness Meditation: A technique to enrich perception and gain direct insights into the inner workings of your mind. The Walking Meditation: An ancient method particularly useful for people who find it difficult to sit still while meditating, or who have trouble maintaining concentration.


© BarnetDepression Alliance: May 2008