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8 Steps To Prepare For Mindfulness Meditation For Anxiety and Depression

meditation for anxiety and depression

Meditation For Anxiety And Depression

 

Meditation For Anxiety And Depression

Meditation for anxiety and depression – In case you are constantly experiencing Depression or Anxiety and you’re searching for a way to ease the symptoms naturally, you should definitely try mindfulness meditation.

 

This sort of meditation is growing in popularity very fast as a natural way to manage a lot of mental health issues such as anxiety and depression which isn’t surprising at all because mindfulness Meditation has a lot of known benefits for individuals that have troubles with their mental well being.

 

I’m sure some of you have already heard the term ‘mindfulness meditation’ but you’re not exactly sure what it is or what it means, the benefits and how to start doing it are probably unclear too. So what follows is a guide that will clarify the following things:

 

  • What is mindfulness meditation
  • What are the benefits of mindfulness meditation for Anxiety and Depression
  • How to get ready for the mindfulness meditation practice

 

What Is Mindfulness Meditation?

Mindfulness meditation anxietyThe definition of mindfulness meditation that floats around is the practice of concentrating the mind on the present moment.

By doing this, we are able to separate ourselves from our emotions of concern or moodiness and we can calmly observe our emotions from a distance without having any judgments and understand that they are only that, emotions that come and leave but they don’t define who we are.

Mindfulness meditation can aid us in the journey to become more aware of what we’re thinking and decrease the urge to react to them right away.

 

What Are The Benefits Of Mindfulness Meditation For Anxiety And Depression?

Enables us to concentrate on the present moment

mindfulness meditation anxiety

Meditation for anxiety and depression – Those that are experiencing anxiety and depression can easily relate, that lots of feelings of sadness, worry, mood swings are connected to things that occurred in the past or are about to happen in the future.

Mindfulness meditation allows us to train our mind to stop worrying too much about what has been or what will be, but rather concentrate on what is (the present moment). The teaching is to concentrate on what you can control which is the present moment and not what is in the past and can’t be changed or the future which is yet unclear.

Increases creation of serotonin

Serotonin is a neurotransmitter that is created in the brain and can be found in our digestive tract. The role of serotonin is quite important as it has a big impact on a few activities such as:

  • Social behavior and mood regulation
  • Cognitive capacity (improves memory and learning)
  • Proper digestion and appetite regulation
  • Improves the quality of sleep

Low amounts of serotonin are often found in individuals who experience anxiety and depression. Practicing mindfulness meditation regularly has been linked to naturally increased amounts of serotonin which is highly beneficial for managing the mood of individuals who experience anxiety and depression.

Higher amounts of serotonin can bring about better quality Sleep, which will lead to less feelings of concern or sadness during the day. It’s known that we’re better at managing hard situations when we had a good night of sleep and we feel well rested, contrasted to when we’re having trouble sleeping.

Decreases stress

meditation techniques for anxiety

Stress which is defined by feeling tense, worried or overwhelmed is linked with anxiety and depression.

The stress response occurs in the amygdala which is a sector in our brain that is in charge of switching it on and off. By regularly practicing mindfulness meditation we can decrease the activity in this area of our brain.

Also, individuals who practice mindfulness meditation often are believed to produce less cortisol which is also known as the Stress hormone, contrasted to people who don’t.

Lowers emotional reactiveness

At times we feel anxious or depressed, it’s more likely that we would respond emotionally to situations that made us feel distressed or upset, without stopping to think about the entire situation with a cooler head.

Mindfulness meditation is a great way that allows us to separate ourselves from the emotional urges and view our feelings and thoughts from distance which lets us stop and think before reacting irrationally and impulsive.

Practicing mindfulness meditation techniques for anxiety, on a regular basis will allow you to detach yourself from your emotions and decrease the urge to react emotionally to any situation, but instead take a moment to think and react rationally.

Another thing mindfulness meditation is teaching us is that emotions and thoughts come and go and there’s no need to always react to every one of them, which is why feelings of anxiety and depression might be decreased.

 

Decreased rumination

Rumination is the process of thinking about a scenario and run it over and over in your head, and it’s often linked to individuals who experience anxiety and depression.

Mindfulness meditation is great for decreasing repetitive thoughts and worries. When regularly practiced, it helps you concentrate on the task that is in front of you at the moment and stop or significantly decrease the repetitive thoughts of worry about something in the past that can’t be changed or something in the future that you can’t control.

 

Helps with achieving better sleep

meditation for anxiety and depression

Sleep deprivation often occurs in individuals that experience anxiety and depression. They often struggle to go to Sleep, have insomnia or sometimes sleep too much.

Mindfulness meditation is able to aid us in the battle to go to sleep and have a better rest. Whether you decide to meditate during the day or before sleeping the result would be the same. The feelings of anxiety or sadness often gets worse later in the day, mostly before going to bed or while lying in your bed trying to sleep.

By doing mindfulness meditation we are able to slow our mind and thoughts while concentration on the present which will relief our mind of the stress we experienced that day.

 

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Meditation For Anxiety And Depression

How To Get Ready For The Mindfulness Meditation Practice

Now that you comprehend what can happen when you practice mindfulness meditation for anxiety and depression here’s a few steps you can take to prepare yourself for practicing it.

 

Step 1: Pick a suitable time of the day to practice. If you pick a specific time of your day it’s much easier to stick to the schedule and develop the proper habit. Another good tip is to know the amount of time you’ll practice for, like 5 minutes or 10 minutes and so on.

 

Step 2: Dress comfortably. It’s much easier to relax and meditate while you’re wearing something soft instead of some tight jeans or shirts. Another tip that will help you is to set the room temperature to whatever you feel most comfortable with.

 

Step 3: Pick a peaceful or quiet room to practice in. A room that will not get you distracted from the task at hand.

 

Step 4: Get rid of all distractions. Under this category would fall stuff like turning off your phone or other electronics, going to the toilet beforehand and so on.

 

Step 5: Pick a meditation exercise that suits you best. Since there are a lot of exercises you can do when practicing mindfulness meditation for anxiety and depression, when starting its ok to pick one at a time and do that one, like an exercise where you count your inhaling and exhaling.

 

Step 6: Get a calming instrumental music going and light a candle. This one is optional but it really sets the mood and lets you relax even more. The candle will give away a nice scent as well and will help you feel even calmer.

 

Step 7: Take a sit or lay down in a position that is most comfortable. If you go for the choice of meditation in a seated position you need to make sure that it’s an even surface and allows you to take a comfortable position in which you can keep your back straight and relax your shoulders and your neck.

In each case it’s best to keep your eyes closed while your practice session. Remember that picking the same spot that you feel is most comforting for you might be of great benefit to you.

 

Step 8: Start with a gentle smile on your face and keep it on while practicing. It’s not a “must do” step but it might make you feel much better throughout your session so it’s smart to give it a shot and see for yourself.

 

When practicing mindfulness meditation for anxiety and depression it’s important to remember a few things like the fact that you can practice it anywhere and anytime. You should also try to do it regularly, like once a day because it’s might help you feel much better and positive.

And lastly, don’t worry if you are not always having the perfect practice especially if you are doing mindfulness meditation for anxiety and depression because the mind can go on wondering around from time to time.

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