Meditation For Depression: How it Works & Tips For Getting Started

How Meditation Helps With Depression

In numerous psychological studies, it has been found that meditation can provide relief from depression. In fact, the results were comparable to that of medication for depression.¹ While meditation improves health and overall well-being, it also helps integrate the mind, body, and brain so these behaviors can work together vs. against one another.

Meditation Protects the Hippocampus

The hippocampus is part of the brain that is responsible for memory and learning. Meditation helps this area of the brain by helping it develop additional gray matter. Given that those with depression tend to have smaller hippocampuses, meditation can help to increase the strength of this area of the brain.

Meditation Helps Stimulate the Vagus Nerve

Meditation can stimulate the vagus nerve, which in turn leads to better emotional regulation and positive self-image. When the vagus nerve is stimulated by meditation, it helps to stabilize electrical brain activity.

Meditation Increases Awareness

Meditation helps foster thought awareness and allows the practitioner to have a more compassionate, positive mindset and better acknowledge negative thinking without dwelling on it. In turn, there becomes less of a focus on external and internal stressors and more control over the present.

Meditation trains and refocuses the mind to increase awareness, accept things as they are, decrease rumination, and feel more in control of unhealthy thought patterns—all resulting in beneficial changes to brain functionality.²

Meditation Decreases the Body’s Stress Response

In functional MRI studies of the human brain, people who meditate consistently show signs of decreased stress levels. This occurs because during meditation, the parasympathetic nervous system is activated, and the resulting relaxation response helps relocate activity away from the amygdala, or “fear center,” of the brain.

Meditation allows for the voluntary lowering of psychological distress and depression through consistent practice, thus improving overall general functioning.^3,4

Meditation Changes the Brain

People with depression often have an underdeveloped prefrontal cortex. Meditation has been shown to thicken the prefrontal cortex, which is responsible for decision-making, social interactions, working memory, and self-expression.²

Meditation Helps Protect Against Relapsing Depression

For those suffering from recurrent depression—where depression symptoms may not occur every day but come back powerfully in stressful times—meditation has been shown to help by decreasing the possibility of depression relapse.

Meditation Research & Statistics

In 2014, Johns Hopkins University School of Medicine published a research review in JAMA Internal Medicine that notes meditation is as effective for relief of depression as antidepressants.¹ According to 2019 statistics, meditation has been shown to reduce relapse of depression by 12%, with 60% of people self-reporting that meditation enhanced their overall well-being.⁵

In a 2016 JAMA Psychiatry study,  individuals who practiced mindfulness for depression meditation showed significantly lower levels of a stress marker.⁶ Consistency of meditation practice even helps on the cellular level, reducing potential of relapse deep within the body. Furthermore, the study indicated that even if one had taken a break from meditating after consistently practicing for two months, positive effects were still evident in the brain activity.⁶

13 Types of Meditation That Can Help Deal With Depression

If you feel that you are suffering from depression, it’s important to seek professional help for a full clinical evaluation in order to get the right treatment. Although not a substitute for professional help, there are many meditation techniques that can be practiced to help overall mood.

Here are 13 meditation techniques that can help alleviate depression symptoms:

1. Deep Breathing Exercise

Walk through the steps of a simple deep breathing exercise.

For example:

• Take a long, slow deep breath in through your nose
• Breathe all the way out through your nose or mouth
• Feel your belly rise and fall through full inhalations and exhalations
• On the breath in, think to yourself, “Breathe in calm and relaxation”
• On the exhale, “Breathe out stress, sadness, and pain,” and repeat

2. Practice of Gratitude

While breathing, focus on all that you are grateful for in your life. Research shows that practicing gratitude improves well-being and satisfaction. If in a depressed mood, even something as simple as thankfulness for each breath, or a steady in and out mantra, is sufficient.

3. Counting Your Breaths

Breathe in through your nose for 4 seconds. Hold the breath at the absolute top of your inhale for 2 seconds. Release and breathe out for 6 seconds.

4. Positive Self Statements

While breathing, try to practice positive self-talk. Find things you like about yourself, things you do well, or anything else you feel good about and reflect on them through your meditation. If a negative thought enters your mind, try to counteract it with positive thoughts.

Pinpoint three wins in your day. They could be as simple as, “I ate food,” “I got out of bed,” and “I took a shower.” Just remember, no matter how small they may seem, a win is a win.

5. Mindfulness Meditation

When you notice thoughts that are not beneficial to you, practice being an observer – notice them, but do not attach. Let them move through your mind like you are watching clouds in the sky as they float past.

6. Heart-Centered Breath

Regularly work to bring awareness to your heart, redirecting any incoming energy to the center of your chest. For a closer connection, place your hands over your heart to actively feel your breath on the inhales and exhales.

Breathe peace and quiet into your heart. Listen to what your heart needs. Make yourself a priority, whether it’s adding more self-care into your life, being kinder to yourself, or connecting to a loved one.

As you center your breath to your heart, create intentions that will lead you to where your heart desires, like “I intend to forgive others and myself today,” or, “I manifest love and connection.”

7. Body Scan Meditation

Mentally scan your body from head-to-toe. Notice where you are holding any tension—after all, the mind and body are interconnected. See if you can shift positions to release some of the stress you are holding in your body.

One at a time, connect to each body part and try to relax it. For example, begin with your forehead—is it scrunched? Then, move to your brows—are they furrowed? Continue down to the rest of your body parts from there.

Once you have completed your mental check, scan your body once more to see how you are overall and whether anything feels different or better

8. Loving-kindness Meditation

Start in a comfortable seated position and take a deep breath.

Say these phrases in your mind or out loud:

• “May I be free from inner and outer harm and danger. May I be safe and protected.”
• “May I be free of mental suffering or distress.”
• “May I be happy.”
• “May I be free of physical pain and suffering.”
• “May I be healthy and strong.”
• “May I be able to live in this world happily, peacefully, joyfully, with ease.”

Next, think of someone you love deeply and repeat these phrases toward that person (e.g., “May she be free from inner and out harm…”)

After repeating these phrases directed toward a loved one, think of someone who you feel neutral about and repeat the meditation toward them. Repeat them again toward someone with whom you’ve had some conflict or difficult feelings.

Finally, shift your focus globally (i.e., “May all living beings be safe from harm…”).

9. Visualization

Use your mind to focus on positive imagery, like a setting where you feel calm and at ease. Try to use your five senses – what do you see, hear, smell, taste, and feel? For example, if you’re visualizing being at the beach, imagine listening to the waves crashing and the seagulls above you, tasting the salty air, feeling the sand in between your toes, etc.

10. Chanting

Choose a meaningful word or phrase to say aloud, repeating for a set amount of time. Utilize your breath to find a rhythm to your chant, and gently redirect any wandering thoughts back to the word or phrase you are focused on.

11. Walking Meditation

Choose a walking meditation without any distractions – leave your phone at home or at least on silent. You may choose a phrase to focus on while you walk. Pay attention to what nature is offering: What do the trees look like? Is there a breeze? Can you hear birds chirping?

12. Guided Meditation

Guided meditations provide structure and something to follow so you can focus on the meditation with ease. Find a YouTube video or try a meditation app that has specific meditations you’re interested in (e.g. “guided meditation for sleep,” “guided meditation to reduce anxiety,” etc.) and follow along.

13. Sound Bowl Meditation

Buy a sound bowl with a tone that you find calming – the different types and sizes of bowls make different tones which all can help to reach various brain waves and send you into a deep meditation.

Tap on the side of the bowl to elicit a pinging sound that helps to neutralize energy in the room and promotes calm, or practice moving the wand around the side of the bowl until it produces a ringing sound.

5 Tips For Starting a Meditation Practice

Many people worry about starting a meditation practice. One of the most common stances is, “I just can’t meditate.” But if you can breathe, you can do mindfulness for beginners. The first steps are committing to something new and giving yourself a chance to settle in.

If you are just getting started, here are seven ways to start developing a regular practice:

1. Pick a Time of Day & Try to Stay Consistent

It may help to write meditation into your calendar, planning it around daily activities (e.g., after brushing your teeth or when you get out of bed). If you miss your regular time, don’t let that upset you. Get your practice in where you can and then try to return to your set schedule as quickly as possible. Everyone can find 5 minutes in a day to practice well-being.

2. Set a Realistic Timeline

Start with only five minutes and work your way up to longer sessions over time. You will see results if you are consistent. It is more effective to do five minutes of meditation daily than it is to practice 10 minutes one day, one minute another, and 20 minutes the next. Tailor your meditation schedule around what works best and would set you up for a more consistent practice.

3. Find or Make a Relaxing Space

Do your meditations in a space that makes you feel comfortable. If you are able, create a designated relaxation space in your home and further personalize it from there. It should feel like a place you look forward to spending time in, so make it yours with objects, such as a candle or a colorful pillow.

4. Don’t Try Too Hard

Activity permeates our lives, and we are constantly expelling incredible amounts of energy as we go about each part of our day. Allow meditation to offer a break from that, and instead, stay present in the moment. Feel free to take in the calm, peace, and relaxation without feeling pressure to do more.

5. Let Go of Expectations

Each meditation experience may be different. Some sessions may feel wonderful, while others may feel difficult to concentrate or even result in you falling asleep. Expect nothing and keep practicing. The results will lead to better emotional, physical, and mental well-being.

6. Be Kind to Yourself

In the beginning, people often think harsh criticisms about their abilities to meditate while meditating. Challenge yourself to communicate with kindness, not with self-doubt, negative beliefs, or shaming. Imagine that you are speaking to someone you love, and move forward from there.

7. Stick With It

Once you set a time goal for your meditation practice, try to uphold it. As a beginner, you can start with five minutes. If you get interrupted, you can always restart. Know that you may not see immediate benefits, but that is the same for many health practices and life in general.

For example, brushing your teeth once may not show immediate dental benefits, but making it a consistent daily routine can change your life and your smile. If you miss one day do not give up, just start anew.

How to Deal With Unwanted Thoughts

One big misconception about meditation is that people believe the mind is supposed to stop thinking entirely, but this is both incorrect and impossible. It’s the very nature of the mind to think, averaging 60,000-80,000 thoughts per day. If the mind wanders during meditation, one should refocus on their breath or anything else that allows them to re-center.

This is a process that may need repeating, but that’s OK. It is all about training the mind to come back from distracted thinking – not just while meditating, but in life in general.

Resources For Getting Started

There are so many options for those looking to get started with a meditation practice, from specialized apps to books.

Meditation Apps

Headspace, Calm, and Insight Timer are all great meditation apps. Pick a meditation by its length of time, topic, or both, and even select the voice actor you like best. Follow your intuition as to what feels good or needed in the moment. There is a guided meditation for every mood. Use the voice on the app or your own breath as the focal point and get started.

YouTube Channels

There are lots of helpful YouTube channels that offer guided meditations for depression and tips on developing and sticking to your meditation practice, including Calm, Great Meditation, and Healing Vibrations.

Meditation Books

To further develop your practice, some of the best meditation books offer guidance. Best sellers include The No Nonsense Meditation Book, Think Like a Monk, and Meditation: The Complete Guide.

There’s a Time & Place For Mindfulness & Meditation

While there is a great deal of positive research on meditation for depression, it is still important to seek traditional therapy for depression and ensure you have a strong support system around you. Medication for depression may also be beneficial if you are dealing with major depression and self-help strategies like meditation are not decreasing your depressive symptoms.

When to Seek Help For Depression

People should seek help for depression when symptoms are moderate to severe, long-lasting, and impact functionality at work, school, with family, or at work (i.e., work depression). Meditation is a daily practice that can alleviate symptoms of depression, but please note that it does not serve as a replacement for depression therapy.

How to Find a Therapist

If you’re ready to get a better understanding of how to treat depression, it’s time to find a therapist. Start your search in an online therapist directory where you can narrow down your search by details like location, cost, and expertise.

Final Thoughts on Meditation For Depression

Depression can affect anyone at any age or walk of life. It doesn’t matter who you are, what you do, or how old you are—depression does not discriminate. Meditation has been found in numerous studies to be effective in fighting depressive symptoms because it can be done by everyone.