Research has shown that meditation can be an effective complementary approach for managing depression.
Here are some key findings:
* Brain Changes: Meditation has been found to alter brain regions associated with depression, such as the medial prefrontal cortex (mPFC) and the amygdala. These areas are involved in rumination and stress responses. Meditation helps break the connection between them, reducing negative thought patterns.
* Mindfulness-Based Cognitive Therapy (MBCT): MBCT combines mindfulness practices with cognitive behavioral therapy. Studies have shown that it can significantly reduce relapse rates in individuals with recurrent depression.
* Stress Reduction: Mindfulness meditation has been proven to lower stress levels, which are major triggers for depression. Regular practice can improve emotional regulation and resilience.
* Physical Health Benefits: Meditation can also improve physical health, which indirectly supports mental well-being. For example, it has been linked to better sleep and reduced inflammation.
* Moderate Effectiveness: While meditation is not a cure-all, its effects are comparable to other treatments like therapy and medication for some individuals. It offers a non-invasive and accessible option.
Let us weave a meditation to gently hold and support those navigating recurrent clinical depression, with a focus on breath, movement, metaphor, and self-soothing.
This meditation can be revisited as often as needed. Its purpose is not to solve or erase depression but to provide a moment of solace, a reminder of the enduring light within you.
Here’s a guided journey for the heart and mind:
A Flame for your Darkness
a Guided Meditation
Setting the Intention
Find a quiet, comfortable space where you can be undisturbed.
Set your electronics to off or mute.
Draw the curtains.
I like to pull my hoodie up over my ears, head, and maybe eyes.
Sit upright in a chair, on a cushion, or even lie down if needed.
Rest your hands gently on your thighs, palms open in a gesture of acceptance, or fold them over your heart for a feeling of warmth.
Close your eyes softly or simply lower your gaze.
Feel how you chose to arrange the space you're in, where you chose to sit, and how you've arranged your body. Feel how each choice that you have made with me today has all offered you support and some simple comfort.
Grounding Breath
Begin by taking three deep breaths.
Inhale deeply through your nose for a count of four - feeling the air filling your lungs.
Hold for a count of four.
Exhale softly through your mouth for six, as though gently blowing on a candle flame. See it flickering, dancing - but never being snuffed entirely out.
Let's try that again.
Tend to your posture, your gesture, you place of rest.
Ready?
Inhale deeply through your nose for a count of four - feeling the air filling your lungs.
Hold this gently for a count of four.
Exhale softly through your mouth for six, as though gently blowing on a candle flame. See it flickering, dancing - but never being snuffed entirely out.
Let's try that again.
First:
Tend to your posture, your gesture, you place of support.
Ready? Ok, again:
Inhale deeply through your nose for a count of four - feeling the air filling your belly.
Hold this gently for a count of four.
Exhale softly through your mouth for six, as though gently blowing on a candle flame. See it flickering, dancing - but never being snuffed entirely out.
Repeat this pattern, letting your breath settle into a rhythm:
With each exhale, feel a weight releasing from your body, as though you are setting down a heavy bag you no longer need to carry. As though the task is over, as though you have arrived. Set down your burden with each exhalation.
Inhaling through the nose - deeply into the lungs for a four count:
1...2...3...4...
Nice!
Now, lets hold it full for four:
1...2...3...4...
Good.
Exhaling now through the mouth, blowing a candle's flame so that it flickers without quite going out. A six count for this:
1...2...3...4...5...6...
Excellent.
4 in
4 held
6 out with the breath and candle's flame dancing
Gentle Movement: Awakening the Body
If it feels right to you now, let's introduce gentle movements to awaken and unburden the body. Imagine you're tracing the arc of a sunrise:
* Slowly stretch your arms out to the side, as if welcoming the morning light. (If you're laying on your back, you can raise your arms for this practice, too - just over your chest rather than overhead. Simple!)
* Let your arms float upward, palms reaching toward the sky.
* Hold this reach briefly, sensing the space around you. Just as we'd been practicing with the breath.
* Lower your arms gently back to your sides, as though they are falling leaves, supported effortlessly by the empty air.
Repeat this movement a few times, breathing deeply and slowly - in through the nose and out through the mouth. Naturally breathing, allowing tension to melt away.
Continue to feel the support of the space your are in, the place you've chosen to rest, the breaths you've invited in...
These broad, slow, readily repeatable motions offer tension an opportunity to dissolve. With the breath and some patience, we can give them a fair chance to dissolve away.
The Flame Within: A Healing Metaphor
Picture yourself as a lantern in the night. At the heart of this lantern is a flame. It is small but steady. Even in times of darkness, this flame continues to burn.
Your breaths continue, your body now still...
This lantern wards off fears of the night.
This lantern lights the place you inhabit.
This lantern allows others to find you.
This lantern reminds you that the smallest of sparks can become a flame which can do all of this and remain perpetually present.
Now, as you breathe, imagine each inhale is fresh oxygen feeding this flame.
Inhaling through the nose to some deep place within the body.
Picture the lantern flame growing, little by little, over time. Always radiating warmth. It may flicker but it never goes out. This flame is your inner vitality, your essence that remains even during life’s many, many storms.
Exhaling from that same deep space, the lantern light flickers and sways - preparing to be renewed by the next inbreath.
Your breaths continue, your body enjoying this deep stillness...
Self-Soothing Touch
Place one hand over your heart and the other on your belly. Feel the rise and fall of your breath. Perhaps the hand press firmly, or simply rest their own weight upon you. Perhaps they massage in small circles, or stroke repeatedly in a welcome and rhythmic manner. However you touch - whatever pressure or frequency or type of touch - let it represent they way you wish the world had connected with you.
One hand over your heart and the other on your belly.
Breathing...
Supported...
Safe...
Whisper silently to yourself. Perhaps you're whispering something like:
* “I am here for myself.”
* “I honor this moment of care.”
* “Like the flame, I endure and grow.”
One hand over your heart and the other on your belly.
Breathing...
Whispering...
Supported...
Whispering...
Safe...
Whispering...
Perhaps you're whispering something like:
* “I can build support for myself.”
* “A simple breath is life support for a flame.”
* “I can hold myself up - a lantern for others.”
Let these affirmations echo within. The hands over your body are a reminder - you are your own sanctuary.
Returning to the Present
Gently wiggle your fingers and toes, bringing awareness back to your surroundings. Slowly open your eyes, noticing the textures, colors, & shapes around you. Rub your ears and jawline, perhaps your feet or thighs.
Take a moment to thank yourself for this time of connection.
Thank you.
