11 Types of Meditation That Can Help Treat Depression

Transcendental meditation, mindfulness, and other practices may help alleviate symptoms and improve mood.

The ancient practice of meditation, rooted in centuries of tradition in countries like India and China, is emerging as a powerful tool in the arsenal against depression. While it’s important to note that meditation isn’t a quick fix, the profound benefits it offers make it a promising avenue for those seeking to manage their mental health. As E. Robert Schwartz, MD, director of the Osher Center for Integrative Medicine at the University of Miami Miller School of Medicine, aptly puts it, “Learning how to manage your thoughts takes time, energy, and dedication.”

So, how exactly can meditation contribute to the battle against depression? There are numerous meditation techniques, each aiming to achieve a state of heightened awareness. This heightened awareness holds the potential to bring about a range of benefits for individuals grappling with depression and anxiety.

An extensive body of evidence suggests that meditation therapies can be instrumental in assisting individuals dealing with clinical depressive disorders, including those in the midst of a major depressive episode. A notable study conducted among Brazilian students discovered that a six-week meditation course had a significant impact in reducing depression and anxiety symptoms. The potential of meditation is so promising that some experts suggest it could play a pivotal role in clinical settings, either as a primary treatment or as a complementary approach to conventional treatments.

Dr. Schwartz underscores the groundbreaking insights from the field of neuroscience and psychology, which suggest that meditation and meditative practices possess the capacity to reshape the physiology of the brain. It’s a revelation that holds immense promise for individuals on the path to recovery from depression.

Integrating Meditation into Your Depression Treatment Plan

While meditation offers substantial benefits in the battle against depression, it’s vital to emphasize that adopting a meditation practice should complement, not replace, existing treatments and medications. It should be integrated into a comprehensive treatment plan under the supervision of a medical professional. Aditi Nerurkar, MD, medical director of the Cheng-Tsui Integrated Health Center at Beth Israel Deaconess Medical Center in Boston, aptly reminds us that, “Meditation, particularly mindfulness meditation, has been shown to be helpful in treating depression, but it should be used as a part of conventional medical care under the supervision of a physician and not as a substitute for conventional medical care.”

Let’s delve into some of the popular and well-researched types of meditation that can be harnessed to alleviate the burden of depression:

1. Mindfulness Meditation

Mindfulness meditation can be regarded as the cornerstone of meditation practices. It serves as the foundation upon which many other forms of meditation have been developed, and it boasts robust scientific support. Dr. Nerurkar aptly describes mindfulness meditation as “moment-to-moment awareness of the present moment.” It utilizes the breath as an anchor to continually draw one’s attention back to the present moment, aiding in cognitive retraining.

Scientific studies have consistently demonstrated the efficacy of mindfulness meditation in reducing depression, anxiety, and stress. For instance, a comprehensive review encompassing over 3000 participants revealed that mindfulness-based interventions were linked to a reduction in the severity of anxiety in adults with cancer, a benefit that persisted for up to six months following mindfulness sessions.

2. Loving-Kindness Meditation

Loving-kindness meditation revolves around cultivating an attitude of love and kindness toward oneself and others. This practice has garnered considerable attention due to its association with reduced depression, enhanced positivity, diminished negative emotions, and heightened compassion. Additionally, it may help mitigate self-criticism, a pervasive factor in various mental health disorders. Studies have even shown that the effects of loving-kindness meditation, such as reduced self-criticism, endure for at least three months post-meditation.

A closely related practice, compassion meditation, emphasizes unconditional compassion and has also demonstrated positive effects on mood and emotional well-being.

3. Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy merges mindfulness meditation with cognitive behavioral therapy (CBT), a well-established approach to treating depression and other mental health issues. CBT focuses on altering detrimental thought patterns and behaviors. MBCT, initially designed to prevent relapses in individuals with recurrent depression, has displayed promise as a means of aiding those experiencing active depression.

Intriguingly, a 2018 study delved into a similar intervention known as behavioral activation with mindfulness (BAM), which fuses behavioral therapy with mindfulness practices. The study revealed reductions in depression symptoms, such as changes in sleep, appetite, and mood, showcasing the potential of innovative approaches in depression management.

4. Breath Awareness Meditation

Awareness of one’s breath represents a fundamental element across various meditation techniques, with mindfulness meditation being a prominent example. Breath awareness meditation, also referred to as mindful breathing, involves focusing on inhalation and exhalation patterns. Even dedicating as little as 15 minutes each day to mindful breathing can yield substantial mood benefits, including reduced emotional reactivity. Remarkably, individuals can incorporate breath awareness into their daily routines, whether sitting, standing, or lying down, with eyes open or closed.

5. Transcendental Meditation (TM)

Transcendental Meditation, commonly known as TM, has garnered a global following. Unlike mindfulness meditation, which employs the breath as the anchor for attention, TM utilizes sound or a personal mantra, typically consisting of one or two syllables. TM has exhibited considerable success in reducing stress, depression, and burnout, with the benefits persisting for several months.

6. Walking Meditation

Walking meditation seamlessly merges the physical benefits of walking with the mindfulness inherent to meditation. Engaging in aerobic walking while incorporating Buddhist meditation techniques has demonstrated a dual impact—reducing depression and enhancing flexibility and balance in older adults. This approach also holds promise for younger adults, with research indicating that meditation before or after walking can significantly lower anxiety levels.

Dr. Schwartz underscores the essence of meditation as a tool for not only focusing the mind but also relaxing it. This tranquility can be achieved not only through walking but also through various forms of exercise.

7. Body Scan Meditation

Body scan meditation centers on sequentially directing attention to different parts of the body. In sync with this process, practitioners concentrate on deep inhalations and exhalations. Body scan meditation enhances the observation of thoughts, feelings, and sensations while mitigating intense stress reactions.

One particularly noteworthy study, encompassing individuals with bipolar disorder, unveiled fewer depression relapses in those who engaged in formal body scan meditation sessions just once a week.

8. Yoga

Yoga blends physical postures, breathing techniques, and meditation, and it has demonstrated its capacity to address depression and anxiety. Notably, Kundalini yoga, which incorporates chanting, has been effective in treating conditions like obsessive-compulsive disorder. Kundalini yoga imparts techniques for managing fear, conquering anger, and replacing negative thoughts with positive ones.

Furthermore, a study investigating the combination of yoga with CBT revealed a reduction in anxiety, depression, and panic symptoms, coupled with improvements in sleep quality and overall quality of life for individuals grappling with generalized anxiety disorder.

However, it is essential to consult with a healthcare professional before embarking on a yoga practice, as it can pose risks of injury when not performed under proper guidance.

9. Repetitive Activity

Engaging in repetitive activities, such as cleaning, may inadvertently induce a meditative state if approached mindfully. Surprisingly, one study demonstrated that individuals who engaged in mindful dishwashing exhibited more mindfulness and reduced nervousness compared to those who did not practice mindful dishwashing. The repetitive nature of such activities effectively calms the mind, fosters concentration, and dissipates extraneous thoughts, akin to the benefits derived from physical exercise.

10. Visualization

Visualization, a technique involving focusing on positive images, offers a powerful means of inducing calmness and promoting a sense of well-being. Guided imagery meditation, led by another individual or via readily available online recordings, can facilitate this process. Visualization can be instrumental in transforming the recollection of negative memories, a practice known as rescripting. By substituting positive imagery for negative memories, individuals have experienced improvements in quality of life and self-esteem.

11. Chanting

Chanting or the rhythmic use of sound, often accompanied by the periodic chimes of a gong, is a prevalent element in many meditation traditions. It serves as a mechanism for directing and maintaining focus. Chanting facilitates the attainment of a meditative state, allowing individuals to harness their capacity to concentrate.

One study discovered that “active-type meditative practices,” including chanting and yoga, activated regions of the brain associated with mood regulation and emotional control.

In Conclusion

Meditation, although rooted in ancient traditions, is now recognized as a potent tool in the contemporary battle against depression. The heightened awareness that meditation fosters holds the potential to usher in transformative changes in the lives of those grappling with depression and anxiety.

Nonetheless, it’s vital to underscore that embracing meditation should be part of a holistic treatment strategy that may include medications and other therapeutic modalities. It should be pursued under the guidance of a medical professional to ensure its seamless integration into the treatment plan.

As our understanding of meditation deepens and the scientific evidence continues to accumulate, meditation emerges as a beacon of hope, offering relief to those who bear the burden of depression. The journey to mental wellness may be long and arduous, but meditation stands as a steadfast companion, guiding individuals towards a brighter and more serene future.