Learn Mindful Meditation for Depression

... with this free script

Do you get depressed? Well your not alone.The world health authority says 120 million people worldwide suffer from depression.

That's a lot of people ....... almost half the U.S. population.

But why is this?

What can you do?

Can meditation help your depression?

What causes Depression?

Depression is triggered when we identify with negative thoughts- when we believe in them. It might be worries about the future. Or regrets over something you did or said in the past....

Unfortunately these kinds of thoughts tend to cycle round and round in our heads- like a washing machine on constant spin.

If you're vulnerable then they can eventually tip you over the edge into depression.

But you can use meditation to get to grips with this....

In few moments I'll show you an easy meditation for depression. But first try this (it'll make the meditation much easier).

Meditation for Depression - Exercise

Sit comfortably and picture this scene.

You're sitting in a cafe waiting for a friend. There's a large window in front of you and outside a busy street. People are walking to and fro.

You're enjoying sitting there. Watching the people pass by. There's a man in a pinstriped suit carrying a brief-case marching past. Then there's a group of young kids, in their school uniforms chattering excitedly. Sometimes there are lots of people. Sometimes just a few.

You watch as people pass by. Notice things about them. But you don't need to go out and talk with them. You're happy to just let them pass by.

Guess what?

During meditation you treat your thoughts like these people passing by. So you sit comfortably in your chair and notice them come and go. But you don't get involved.....

You just notice.

Like the people your thoughts are a mixed bag. All different kinds. And you'll notice some thoughts come with an emotion attached. So you might get a happy, sad or angry feeling.

This is like the feelings you might have while watching people pass by the shop window......

You see someone who reminds you of an old friend. This brings back a pleasant memory- and you smile. But then you see a rowdy group of teenagers- who seem a little threatening. You feel uncomfortable.

You can notice these feelings in your meditation as well. And you can let them come and go-just like the thoughts.

Sometimes you might find the feelings are too strong to watch. That's fine just do breathing meditation for a few moments- then return to your thoughts.

Why should this work? Why should it make any difference?

This easy depression meditation relies on a simple effective proven psychology theory....

Exposure

The more you expose yourself to these unpleasant thoughts. The less effect they have. The more you realise they just come and go.

The more you look at them in this way- the less important they become. And in time you'll realise. You are not your thoughts.

You don't have to react to them. You can let them play in the background. Not having to respond like a puppet to every impulse.

Ok lets try it now.....

Meditation for Depression - Your Turn

Sit comfortably but upright in your chair. Make sure you're close enough to see the screen.

Now be quiet for a few moments. Don't try to do anything. Just sit and rest.....

In a moment I'll ask you to close your eyes and try to watch your thoughts. Just as you might watch people passing by a cafe window. Letting them come and go... Noticing them and any emotions. But not getting involved.

Now close you eyes and watch your thoughts for about 2 minutes. Then return here

How did you get on? Any questions?

Go to Easy Meditation Techniques FAQ

Or try one of these techniques ....

• Body Scan Meditation
• Metta Meditation

Return from Meditation Depression to Easy Meditation Techniques

Return from Meditation Depression to Learning Modern Meditation

Photo at top of page by babasteve