7-Minute Meditation for Anxiety and Depression Relief

Understanding Anxiety and Depression

There are a multitude of deeply-rooted emotional disorders that aren't visible to the human eye. These overpowering feelings of worry, sadness, nervousness, and fear. Disorders like depression and anxiety are often experienced as a complex set of emotional and functional challenges. These two disorders are caused by many different factors and often leave people feeling disenchanted and isolated.


The Road to Recovery

Used in conjunction with therapy and possibly other traditional methods, mindfulness meditation is said to be a great practice for treating depression and anxiety. Treating the core symptoms, meditation has a significant effect on alleviating these wide-spread disorders by dramatically reducing the chances of relapse. Researchers believe that meditation practitioners learn how to deal with difficulties in a much healthier way. Meditating regularly can lift you into a more positive frame of mind, increase self-esteem, and teach you how to carefully approach depression and anxiety. Meditation advocates for more heart and soul in mental health care. It's an ancient, realistic, compassionate, research-backed, and encouraging practice that will lead to greater wisdom, understanding, and well-being.


Preparation Tips

  • Select a place where you can sit, uninterrupted.
  • Focus your mind on the present moment.
  • Sit in an erect and upright position on a chair or on a meditation cushion. If you choose a cushion you can use one designed for meditation practice like a Zafu or Cosmic Cushion or a folded up blanket. The point is to have a proper support in order your legs, hips, spine, shoulders and head don't mis-align.
  • Common meditation postures include chair-sitting, full-lotus, half-lotus, lying down, and kneeling. Choose the one that suits you best.
  • Enhance your meditation experience by lighting candles, listening to relaxation CDs, or using mala beads which are the perfect tool to help your mind concentrate on meditation. Every gemstone, material, and color is said to have different meaning and energy.
  • Gently rest your hands on your thighs, facing down.
  • Focus on your breathing in order to avoid distractions.
  • When you notice your thoughts, acknowledge their presence and politely ask them to leave.
  • Set aside time each day to develop a personal meditation practice.
  • Most of all, it’s important to enjoy meditation. A gentle smile will keep you peaceful, relaxed, and will enhance your meditation experience.


Guided Meditation for Depression and Anxiety Relief

  1. Once you've found the best comfort, allow your eyes to close gently.


  1. Bring your attention to your breath. Take a deep breath in and a deep breath out.


  1. Notice the rise and fall of your chest and stomach. Notice the activity of your own thoughts.


  1. Allow yourself to observe these thoughts without any particular judgement or opinion. Allow your mind to settle, knowing there's no rush. There is only the present moment.


  1. Continue to gently bring your guided awareness always back to your breath.


  1. If you experience any tension or tightness, take note of the place in your body. Offer your best acceptance to those sensations, there is no need to force a particular relaxation.


  1. Gently return your awareness to your breath, watching and observing.


  1. Slow down your breath. You can do this by allowing your next breath in to be shorter and your next breath out to be longer.


  1. Notice your gentler, slower breathing and extended awareness, orienting your focus to breathing itself.


  1. As you observe each breath, you may notice thoughts that arise. Notice any internal judgments that your mind creates.


  1. Allow your thoughts to just exist there, under your calm observation, knowing there's no need to control them. Who you are is so much more than just your thoughts.


  1. Return your focus and attention back to your breath, breathing in and out.


  1. Note the smallest sensations that come with each breath. Acknowledge the cool incoming air as it passes through your nose. Notice how the cool air slightly becomes warmer as it moves and flows down to your lungs. Feel this calm extension as this warm air enters your lungs.


  1. You remain a silent, observing watcher of each breath.


  1. As you allow thoughts to enter your mind, however they may arise, you can now offer your calmest acknowledgements. Just as a wise, older teacher might appreciate the youthful energies of a small child. Then you observe how these youthful energies fade. Who you truly are always remains.


  1. Understand that you are more than your thoughts and you are more than your reactions. There is this very real part of you that simply moves on, watching and witnessing.


  1. You can remain in this mindful state for as long as you wish.


  1. When you are ready open your eyes and bring this meditation to a comfortable close.


From Suffering to Triumph!

Look out your window! Do you see that? It is going to be a perfect and glorious day of positivity and optimism. Keep on practicing this mindfulness meditation and know that transformation is possible. Through this healing act, you'll transform the negativity into a positive viewing of the world and spiritual awareness. Depression and anxiety are not a life-sentence. Meditation will direct your focus to where it matters most, bringing your life back into balance, and allow you to feel whole again. Change your thinking and your life will follow.


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