Mediation is beneficial in wiping the whole day’s stress and bringing inner peace.
If daily stress makes you tense, worried, and anxious, you must consider mediation. Spending even a few minutes mediating can restore your inner peace and calm. Anyone can practice mediation as it doesn’t require specific equipment. It is a straightforward and inexpensive method to cope with your anxiety and depression.
You can practice mediation anytime and anywhere you want. Whether you are riding a bus, waiting at the doctor’s office, or even when you are out for a walk.
Mediation and depression
It is a mental health illness that causes many symptoms. If you have depression, here are some common symptoms you may experience.
⦁ Fatigue
⦁ Sadness
⦁ Low mood that you can’t seem to shake off
⦁ Lack of interest in work
⦁ Willingness to be alone
⦁ Irritability
⦁ Loss in appetite
⦁ Sleep issues
⦁ Trouble in concentration
⦁ Suicidal thoughts
If you have been going through such symptoms for more than two weeks, you might have depression disorder. If you know the right way of doing mediation, you can benefit from managing such symptoms. By making it a daily habit, you can eliminate depression and anxiety.
How does depression affect your mental health?
The key triggers of depression are anxiety and stress. Mediation benefits in overcoming such thoughts and feelings by making your brain focused on one thing. When negative thoughts cross, mediation keeps your focus and makes the physical sensation and negative emotion pass.
Mediation works on the specific points of the brain that relates to depression. For example, the area linked with self tends to go overdrive in stressful situations. It is also known as the prefrontal cortex, which creates info about you.
Another specific brain region that depression affects is the amygdala, also famous as the “fear region.” When you face any danger, it decides your flight or flee response. Besides, it also produces cortisol by the adrenal gland, and cortisol is a hormone for responding to threats and fear.
Both of these regions work opposite each other resulting in depression. The fear center responds to the fears in your mind, and the “me center” works against stress.
Understanding mediation
People have been practicing mediation for thousands of years. Mediation is meant to benefit by deepening the understanding between the mystical and sacred forces of life. These days mediation is typical among people for reducing stress and relaxation purposes.
In addition, mediation is taken as the mind-body balancing medicine. It produces a deep state of tranquil mind and relaxation. In mediation, you eliminate the stream of random thoughts causing stress by crowding your mind by focusing your attention. It results in benefiting the emotional and physical well-being.
Benefits of mediation
Mediation can give you a sense of peace, calm, and balance that can benefit your overall health and well-being. You can also use it for coping with stress and relaxing by refocusing your attention on something calm. Mediation makes you learn to keep your inner peace and stay centered.
The best thing is that these benefits don’t end with the mediation session. It makes you calm throughout your day. Besides, mediation also benefits the management of certain medical conditions’ symptoms.
Mediation and physical and emotional well-being
During mediation, you get rid of the thoughts overloading your mind and continuously contribute to stress and well-being. Here are some emotional and physical benefits of mediation:
⦁ Improves your sleep quality
⦁ Overcome stressful situations with a new perspective
⦁ Lowering your resting blood pressure
⦁ Increasing self-awareness
⦁ Lowering resting heart rate
⦁ Building skills for stress management
⦁ Increasing your tolerance and patience
⦁ Increasing self-awareness
⦁ Focusing on present
⦁ Increasing your creativity and imagination power
⦁ Reducing your negative thoughts
Mediation and Illness
Mediation can help if you have a specific medical condition, especially the one that can get worse by stress. Scientific research supports the health benefits of mediation in a growing body. At the same time, it’s possible to conclude the mediation benefits.
Keeping that in mind, mediation helps manage the following condition’s symptoms.
⦁ Anxiety
⦁ Tension headaches
⦁ Asthma
⦁ Sleep problems
⦁ Cancer
⦁ Irritable bowel syndrome
⦁ Heart diseases
⦁ Chronic pain
⦁ High blood pressure
⦁ Depression
Make sure, you are consulting your health care provider about the pros and cons of mediation if you have any of such health issues or conditions. As in some rare cases, mediation can worsen the symptoms of specific mental health conditions.
Don’t take mediation as a replacement for your traditional medical treatments. But it can be beneficial by adding it to your treatment.
Types of mediation
Mediation is a term that involves so many ways to achieve a relaxed state of mind. There are different types of relaxation and mediation techniques that have mediation components. All of them have the similar goal of achieving inner peace.
Here are the different ways to meditate:
Guided Meditation
The mediation type is also known as visualization or guided imagery; this type of mediation relaxes you with the help of mental images of situations or places. In this mediation, you can use as many senses as possible, like sight, smell, texture, and sound. You will be led through this process by a teacher or a guide.
Mantra mediation
In this mediation type, you just have to repeat a calming word, phrase, or any calming thought that can eliminate your distracting thoughts.
Mindfulness mediation
This mediation type is about being mindful and having increased focus, acceptance, and awareness about the living moment. It involves broadening your conscious awareness. You focus on things you experience, like the flow of your breath. You can also observe your emotions or thoughts and let them pass without judgment.
Qi gong
This technique involves relaxation, breathing exercises, mediation, and physical movement to maintain and restore balance. Qi gong is a vital part of Traditional Chinese Medicine.
Tai chi
It is gentle Chinese martial art training. In tai chi, you have to perform a self-paced series of movements and postures in a slow yet graceful manner, along with deep breathing.
Transcendental mediation
It’s a natural and simple technique. In this mediation type, you repeat a personal mantra like any phrase or word in a specific way. This mediation form allows the body to settle into a state of profound relaxation. Your mind will be in a state of inner peace without effort or concentration.
Yoga
In yoga, you do a series of controlled breathing exercises and postures to promote a flexible and calm mind. As you change your poses that require concentration and balance, you are encouraged to focus less on your hectic day and more on your current moment.
Main elements of mediation
Different mediation ways have distinct features that benefit the people. They may vary according to the guidance you are following. Here are some of the most common features of mediation.
⦁ Focused attention
Keeping your attention is probably the most vital element of mediation. Focusing your attention aids in freeing your mind from the other distraction that is stressing you out. You can focus on things like an image, mantra, specific object, or even your breathing.
⦁ Relaxed breathing
It is a deep technique that involves even-paced and deep breathing with the help of diaphragm muscles to expand your lungs. The primary purpose is to slow your breathing, take in more oxygen, and reduce shoulder use and neck and upper chest muscles for breathing so you can breathe easily.
⦁ A quiet place
In case you are a beginner mediating at a quiet place will benefit you if you are in a calm spot with minimum distractions like radios, distractions, television, cellphones, and radios.
With time as you get more skilled, you will be able to do it anywhere, even in highly stressful situations like a hectic meeting, traffic jam, or even in a long grocery store line.
A comfortable situation
You can practice mediation whether sitting, walking, lying down, or in other activities or positions. You can get the most benefits out of the mediation if you are comfortable in your position. Try to aim for good posture during mediation.
Open attitude
Let your thoughts pass by the mind without any judgment.
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Meditation helps in relieving anxiety and depression by changing the ways of thinking. It’s absolutely natural for a person to have random thoughts in mind during mediation. Sometimes it can be negative, and sometimes it can be positive. While meditating, you may notice these thoughts but don’t act or dwell on them.
Repeating a simple mantra and focusing on breathing can distance you from these negative thoughts. Mediation also poses a change in your mind. According to the studies, mediation increases the gray matter in the brain’s specific parts. Gray matter is about 40% of the human brain and is where information is stored. Increases in the gray matter amount in the brain area will benefit emotion, learning, and memory.
FAQ’s
Is mediation good for depression and anxiety?
You can get benefits from the mediation if stress has made you tense, anxious, and worried. Spending even a few minutes in mediation will restore your inner peace and calm.

Which mediation type is best for depression?
Studies show that mindfulness meditation reduces depression, stress, and anxiety. The integrative Oncology society recommends trying mindfulness mediation to ease anxiety, stress, and depression. Besides, the studies have even documented the ways in which mindfulness changes the brain.

How does mediation benefit in reducing anxiety?
Meditation activates the anterior cingulate cortex, which is the area governing emotions and thinking. It’s the main region that works in decreasing anxiety. Research has found evidence that mindfulness mediation decreases depression through regulating the self-referential thought process.

Why is mediation powerful?
The reason behind the effectiveness of the mediation is that it causes a shift in awareness. Most people over thought their situations and emotions make them look bigger than they actually are. Besides, specific thoughts can agonize us for days. Meditation benefits us by eliminating such thoughts and emotions.

How long should you meditate for depression?
Making mediation a daily habit is extremely beneficial. It’s OK to start with small things. Even daily 5 minutes of mediation can be beneficial. Try making these 5 minutes your daily habit and enjoy its benefits in your daily life.

Does mediation make you happier?
Mediation increases the level of specific feel-good hormones like serotonin and endorphins. Studies show that it may indicate an increase in happiness that automatically reduces your tendency towards negativity.

References
https://www.webmd.com/depression/guide/what-is-depression
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7704181/
https://www.alaskaregional.com/blog/entry/benefits-of-daily-meditation-for-depression-and-anxiety

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https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression
https://www.healthline.com/health/meditation-for-depression
https://www.healthgrades.com/right-care/depression/treating-depression-and-anxiety-with-meditation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6418017/

How Meditation Benefits Mental Health