If you are suffering from depression and would like to improve your life, then you should try incorporating a daily practice of mindfulness into your lifestyle. Meditation is an ancient art that strengthens the mind and encourages wisdom and clarity. The practice of meditation not only calms the mind, it also brings about spiritual wholeness. This article will explore the relationship between depression and mindfulness.
Research has demonstrated that depression improves with mindfulness practices. Mindfulness trains the mind to recognize and respond to what is happening right now, instead of automatically reacting with panic and fear. Being present in the moment allows the person to gain a sense of control and some distance from the circumstance. In doing so, anxiety decreases and the chance for future emotional difficulties is substantially reduced. Mindfulness also helps reduce depression and other forms of mental disorders.
To begin a mindfulness practice of depression, close your eyes and imagine that everything around you is as it is. You can use words such as “you”, “me”, “us” and “myself” to place yourself in each one of your body parts. Also, try to envision a relaxing experience that involves nothing but you, for five hours in a day. Afterward, repeat a sacred word, or think of a peaceful object. This can be a sentence, a name, an image or anything that calms your mind.
An excellent grounding source while undergoing mindfulness is to use the mindfulness breathing technique. It can be done anywhere and is surprisingly easy to master. Begin by sitting comfortably in a chair. Breathe slowly and deeply using your diaphragm and slowly expanding your chest until your shoulders are fully supported. You can use longer breaths when you feel yourself starting to panic. Inches from your belly will expand and then contract and in a matter of seconds your entire body will become relaxed and calm.
The mindfulness breathing technique will also help you with any other feelings that you may be experiencing such as sadness, loneliness or anxiety. Use the conscious awareness that you are maintaining to notice how you are feeling at that moment. Next, focus on something that is pleasant, such as sunlight streaming in the windows or the rising sun on your skin. Be sure to be in the present and try to remember the pleasant experience. If you can do this one thing for at least four seconds, you will notice a remarkable improvement in how you feel.
An additional exercise that can be done while using mindfulness is to write a sentence that goes along the same lines as what you had written previously, using your thoughts as the anchor. For example, if you wrote down that you were sad, you can bring up a sentence that goes along the line of “I am sad because I have lost my job.” This sentence could be “I was sad because I have lost my job four years ago.” When you repeat this sentence to yourself four hours ago, you will notice that the sadness is no longer present.
There are a number of different exercises that can be performed when it comes to the concept of mindfulness. If you are looking to help anxiety, it is important that you find something that you can do every day that gets you into the present. It doesn’t matter if you choose to do yoga or focus on breathing every day. Doing anything that is mentally challenging is going to help you get to where you need to be. This can help you overcome any kind of negative thought that you may have been experiencing before and you will be better equipped to handle any future bouts of depression.
Meditation is not only done in order to obtain peace of mind. Many people choose to meditate in order to calm themselves. A form of meditation involves sitting in a comfortable position and repeating a word or phrase. In doing so, you are quieting your mind and focusing your attention on something else. A form of mindfulness help with anxiety can involve focusing on relaxing your body, quieting your mind, and calming your emotions. The more time you spend focusing on one of these activities, the more relaxed you will become.