Meditation Helps Depression 

Meditation Helps Depression 

350 million people globally have some form of depression. In 2015, about 16.1 million US adults had at least one major depressive episode in the past year. 11% of adolescents have a depressive disorder by age 18.

Women are 70% more likely than men to have depression and about 12 million women in the United States experience clinical depression each year. Depression is a mental health diagnosis where specific symptoms accompany a general feeling of sadness that lasts at least two weeks or longer.

Anti-depressant medications can help with many forms of depression, but adding complementary options to help promote recovery and improve quality of life is a smart plan and one of the best natural therapeutic options is meditation.

Depression medications works by stimulating the release of neurotransmitters in the brain. A study conducted by the University of Montreal found that meditation offers you the opportunity to naturally boost levels of serotonin.

In 1996, a University of Washington study found that the hippocampus was incredibly underdeveloped in individuals suffering from depression and that damage was more severe in those with prolonged depression. Thankfully, this damage isn’t permanent and meditation helps revive the hippocampus to help treat and even prevent depression.

The fight or flight stress response triggers the amygdala region of the brain, causing it to become overheated and flood the body with hormones that can damage mental health. A study conducted by Harvard found that meditation not only helps you learn to control the triggering of the fight of flight stress response, but it also improves the health of the amygdala.

Most people suffer from depression because they feel incomplete, something that easily occurs when life changes in a significant way, meditation brings calm and peace, makes you feel whole again and helps you get back on your feet.

What is the best form of meditation for depression? A study published by psychologists from the University of Exeter showed that mindfulness-based cognitive therapy, or MBCT may actually be more effective than counseling or medication, citing that four months after MBCT, three fourths of study subjects felt well enough to stop taking antidepressants.

Mark Williams, an Oxford professor of clinical psychology and the leader of the team that developed MBCT cites that brooding is one of the key features seen in patients with depression and MBCT specifically tackles brooding to teach compassion for self and others.

Add meditation to your depression management regimen today, thanks for reading and take care.

 

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Acceptance – Let Go Of That Which You Cannot Control Guided Meditation Script With Audio

Acceptance – Let Go Of That Which You Cannot Control Guided Meditation Script With Audio

(This is one in a series of 13 Guided Meditation Scripts with audio which can be found in the member's area

Please click on the button to play.

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Welcome to acceptance – let go of that which you cannot control guided meditation.

Find a quiet place and settle into a comfortable position. Prepare yourself for surrender.

Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.

Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.

One more time, take a deep breath in through your nose. 1. 2. 3. Now push that breath out through your mouth. Deep breath in, hold it for 1. 2. 3. Slowly exhale.

Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.

Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.

One more time, take a deep breath in through your nose. 1. 2. 3. Exhale out through your mouth.

Deep breath in, hold it. Slowly exhale.

There are many experiences and events in life that you do not control and cannot change. Choose something that is going on in your life right now that you cannot control or change. If you don't want to focus on current hardship you can draw from your past as well.

Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.

Hold it. Again, take a deep breath in through your nose.

Hold it. Now push that breath out through your mouth.

Hold it. One more time, take a deep breath in through your nose.

Hold it. Now push that breath out through your mouth.

Now focus on the issue you cannot control or change. See all of the different parts it holds. See your frustration, sadness, anger, and fear.

For now, we will focus on the fear.

Allow yourself to feel the fear connected to this situation you can't control or change. Allow all of those fearful emotions and thoughts to pass through your mind.

Imagine yourself standing in a storm, now reach your arms toward the sky with your palms facing upward.

Repeat after me…

I am releasing all of the fears I feel about this situation.

I am letting go of all of these fears once and for all.

I surrender. I accept it as it is.

Imagine yourself shaking all of your fear from your fingertips, fear flying from them as though they are raindrops.

Now allow your arms to drop back to your lap, let them rest there for now.

Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.

Hold it. Again, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth. Hold it. One more time, take a deep breath in through your nose.

Let's focus now on your frustration.

Allow yourself to feel the frustration connected with this situation you can't control or change. Feel that frustration at your very core.

Now lift your arms above your head, with your palms facing up reach for the sky and repeat after me.

I am releasing all of the frustrations I feel about this situation.

I am letting go of all of these frustrations once and for all.

I surrender. I accept it as it is.

Imagine yourself shaking all of your frustrations from your fingertips, frustration flying from them as though they are raindrops.

Now allow your arms to drop back to your lap, let them rest there for now. Relax for a moment.

Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.

Hold it. Again, take a deep breath in through your nose.

Hold it. Now push that breath out through your mouth.

Hold it. One more time, take a deep breath in through your nose.

Hold it. Now push that breath out through your mouth.

Let's focus now on your frustration. Allow yourself to feel the frustration connected with this situation you can't control or change. Feel that frustration at the core of your being. Now lift your arms above your head, with your palms facing up reach for the sky and repeat after me. I am releasing all of the frustration I feel about this situation. I am letting go of all of this frustration once and for all.

I surrender. I accept it as it is. Imagine yourself shaking all of that anger from your fingertips, anger flying from them as though it is raindrops. Now allow your arms to drop back to your lap, let them rest there for now. Repeat after me. I am free from worry.

I release the negative emotions surrounding this situation and I fully accept that I cannot control it. I let go of expectations and choose to live my life as I wish. I know that trying to control everything is a waste of my energy and resources. I cannot control everything, I accept that I cannot control everything and I am letting go. You may now resume your day when you are ready to do so.

(This is one in a series of 13 Guided Meditation Scripts with audio which can be found in the member's area).

Using Guided Meditation to Reprogram Your Mind

Using Guided Meditation To Reprogram Your Mind

If you are stuck in a cycle of negative thinking, it can feel impossible to overcome it. Stress, worry, and anxiety can have massive impacts on mental health by disrupting thought patterns and interfering with our lives.

If you are looking for a method to reprogram your negative thinking, guided meditation is an excellent tool to help reverse your habits. Through guided meditation, people can seek inner peace and gain better control over their negative thinking for relaxation, stress relief, and peace of mind. As a bonus, guided meditation is a great way for beginners to explore meditation as it involves leadership from a teacher to perform.

Begin any guided meditation session by setting your intentions.

Before you even turn on your guided meditation app or walk into your teacher’s meditation studio, determine what you want to achieve from your guided meditation session before it begins.

When you enter your session with a clear picture of what you want, you’ll be able to focus on it as the instructor leads you into a state of relaxation. You don’t need to have a big, complicated goal for the session–you can keep it as simple as “I want to steady my breathing” or “I want to feel a little more calm than I do now.” Baby steps turn into the foundation for reprogramming your mind toward more positive, relaxed thinking.

Use your guided meditation time to really get in touch with your emotions.

Emotions are complicated. Often, when we think we feel one way about a situation, we end up actually having multiple emotions swirling together to make one confusing mix of feelings. This can really mess with our minds. Instead of taking a moment to really process and understand emotions, we allow them to overcome us, which often leads to negative thinking cycles. Or, as Psychology Today points out, some people do the exact opposite and repress their emotions rather than experiencing them. Either method can lead to serious upset and damage to our minds.

During your guided meditation, as you begin to relax your body and open your mind, sit with your emotions, and break them down into specific parts. Often, big emotions such as anger or sadness are often accompanied by others, such as grief, jealousy, or frustration. When you can identify separate emotions and truly get in tune with your mind and body, you can begin to accept and learn to work with how they affect your mind.

Use guided meditation to help you determine what you really want for yourself.

When you think about what we want for yourself in the future, you might have a hard time really visualizing what you truly desire for yourself. Whether you have a negative self-image or a hard time determining which pathway you want to take, getting your mind to focus on yourself can be a challenge.

Group Meditation

Depending on the situation you are facing in your personal life, you may want to consider group guided meditation. This is very similar to the guided meditation mentioned above, in which a guide walks you through the meditation process, however group guided meditation is generally completed in a room with other people around. This may seem a bit weird at first, but you will find that some of these people are going through similar situations that you are in your own life.

And having a social group surrounding you as you meditate can help you feel supported and loved—which may be especially important if you are dealing with something like the loss of a loved one.

Final Thoughts

Guided meditation can help you reach a comfortable balance between your mind and body to allow yourself that opportunity to explore potential pathways in a safe environment. Guided meditation is often used in tandem with other practices, such as visualization.

By using guided meditation to relax your thoughts and your body, you can open a great space for your mind to explore different pathways you envision yourself taking. In reality, trying to imagine yourself accomplishing a huge goal can seem fuzzy and impossible to imagine, but during guided meditation, the fog is lifted. Your mind is free to wander down different pathways to allow yourself a chance to see yourself as the person you really want to become.

6 Mantras That Calm Your Mind and Bring Inner Peace

6 Mantras That Calm Your Mind and Bring Inner Peace

Mantras are wonderful tools that you can use during meditation as well as other parts of your day. Whether you're deep in meditation or simply trying to remind yourself of something important, a mantra is a great way to center your thoughts and keep yourself on track. If you're having trouble developing a mantra or finding one that suits your needs, consider trying one from this varied list of six mantras to get started.

Mantra #1: “I am content with this moment.”

Mindworks suggests using the simple mantra to help yourself focus on the here and now. If your mind tends to wander during your meditation practices, this mantra can help you focus specifically on your meditation environment, mindset, and current emotions.

Mantra #2: Try a traditional Sanskrit peace mantra, such as “Om Shanti Shanti Shanti.”

If you've ever taken a guided meditation or yoga class, this popular peace mantra may already be familiar to you. If not, it's a great one to use if you want to try for incorporating more mantras into your personal practice.

In Sanskrit, “shanti” means peace. By pairing it with the popular “om” and repeating the word shanti, you can help your thoughts turn toward peace and calmness.

Mantra #3: “I cannot control everything.”

This mantra may sound like basic life advice, but it's a wonderful mantra for anyone who has trouble with anxiety or stress.

It is a fact that nobody ever has 100% control over everything happening in life. It would be easier if we could, but since we don't, the things we can't control often cause a lot of anxiety.

Adding this very simple mantra into your meditation practice can help you become more comfortable with the idea that some things are beyond your control. While simple, this mantra serves as a constant reminder that you can’t have total control over everything.

Mantra #4: Choose a mantra aligned with your religion or faith, such as “God is with me in this moment.”

Many people find inner peace through religion. if this is the case for you consider using your meditative practices as a way to connect deeper with your religious beliefs.

Meditation is meant to bring you a deep sense of peace, understanding, and relaxation. If it is helpful for you to find peace also and your religion, consider using a simple mantra that reminds you of the strength, peace, and hope you find through your religious beliefs. Some examples of these types of mantras can be modified to suit any belief system, such as “God is with me in this moment” or “Mother Earth is here to bring me peace,” and so on.

Mantra #5: Choose a positive affirmation as a mantra.

Mantras are a great way to add personal affirmations into your meditative practice. When we repeat a mantra, we are relaxing and introducing ourselves to a sense of peace through the repetition of our chosen word or phrase. When the phrase is something positive, it helps assert our belief and confidence in the truth behind that phrase.

Here are a few examples of positive mantras to try:
* I am a joyful and happy person.
* Good fortune is coming my way.
* I am a beacon of positivity and light.
* I am wonderfully made.
* I deserve peace and happiness.

Mantra #6: Choose a simple assertion as a mantra.

If you find yourself struggling to achieve a certain feeling or emotion, meditating while chanting assemble assertion as a mantra can help change your attitude.

For example, if you're feeling really angry about something that happened at work, you can have a meditation session afterwards using a simple assertion as your mantra to help redirect your anger and change your attitude. During your practice, you may repeat the mantra “I am calm” to regain your sense of calmness and allow the anger to melt away. These simple assertions can change depending on the emotion you’re calming and exploring.

5 Ways To Calm Frustration In Hard Times

5 Ways To Calm Frustration In Hard Times

Everyone experiences hard times at some point in their life, it’s the inevitable part of being human. But it’s important to stay calm during these hard times even if you may be frustrated or stressed so you can manage the challenges which may come your way. Below are a few easy ways to help you calm your frustration in difficult times.

1. Enjoy Your Favorite Activities

When you are facing a difficult situation, or perhaps a series of difficult situations, it may seem easy to allow the hard times to consume your thoughts completely. But don’t let this happen. No matter what may be going on in your life, make sure you take the time to enjoy your favorite activities, whatever they may be. This will do wonders to help calm any frustrations you may be experiencing as well as help keep your spirits up.

2. Search For The Bright Side

Whatever you are facing, there is a bright side, even if it may not feel like it. Even if it takes a little time, search out the bright side of your situation and focus on it. Whenever you feel the negative thoughts creeping in, stop yourself and think of the positives instead.

An example would be if you recently lost your job, you may be feeling like your future is pretty bleak. But instead of focusing on the job you lost, start thinking of all the amazing jobs and possibilities which are out there waiting for you to find them.

3. Use Stress Relaxation Tools

One of the easiest ways to calm frustration is by engaging in stress relaxation techniques. This can be anything from exercise, to meditation, or even maybe a spa day. Exercise and meditation ate techniques which are best employed when used each day, while a spa day may be something you engage in once a month. Of course, these aren’t the only stress relaxation tools, and you can use whatever technique helps you to relieve stress.

4. Spend Time With Friends And Family

Time alone during a crisis can only cause you to spend more time and negative thoughts on the crisis. Surround yourself instead with friends and family who love and support you to help keep your mind on the positives in life.

Sometimes it can help to share your trials with your social circle as they may have ideas of solutions to help you. But you also don’t have to, just spending time with those who you care about can do wonders to help calm your frustration and stress.

5. Look Forward Not Back

When tough times hit, it may be tempting to look back and think about all the things you could have possibly done differently, but don’t do this as it will only make your problem seem worse. Instead, think of the future, and all the amazing places you are going to go. If you don’t have a vision board, or written down goals, now is the time to create some. You may also benefit from journaling about your plans for the future and all the great things that you know you will accomplish.

Conclusion

When you are facing a difficult time in life, it can be difficult to calm your frustrations. But you need to learn to do so in order to face your situation head on and prepare for the future. If you struggle with calming frustrations, try to do activities you love, engage in stress relaxation techniques, and spend time with family and friends. No matter what you decide to try, just remember to always seek out the positive, and look forward towards your bright future.