Can meditation be useful for those who have a tendency to feel depressed? And can those whose depression is caused by chemical imbalances (e.g. those who live with bipolar disorder or manic-depression) usefully meditate?
I am convinced that meditation can be very helpful for depression, whether the depression is situational (caused by external events) or organic (caused by chemical imbalances in the brain). Research has also shown that learning to meditate can dramatically reduce the chances of relapse into depression for those who have suffered repeated bouts.
I am not a mental health professional, and make no claims for any expertise in the field of mental health in general, or with depression in particular. However, I know meditators who have struggled with depression, and they have found their practice to be a great support. I’ve also experienced periods of depression myself, and mindfulness has been an invaluable tool for emerging from that state.
There may be some kinds of meditation which are not of benefit to those who have a tendency to experience depression, and I will mention those in this section. The Mindfulness of Breathing and Metta Bhavana practices however, are certainly useful for anyone to practice.
In fact the Metta Bhavana (development of lovingkindness) practice is highly recommended for those who experience depression.
However there may also be times when it’s best for those who are depressed not to meditate — for example when experiencing an extreme bout of depression it is probably not a good idea to try to meditate. One reason for this are that learning to meditate is a challenging experience, and because when one is very depressed one has few inner resources to fall back on, any difficulties experienced while learning meditation are likely to be taken too seriously and interpreted as a sign of personal failure. Another reason is that when we’re depressed we tend to over-indulge in what’s called “rumination,” or the endless turning over in the mind of thoughts about what’s wrong with our lives. Because meditation is an inward-turned activity it may actually give people who are experiencing depression yet another opportunity to ruminate.
In cases of milder depression it’s quite possible to meditate effectively, building on whatever inner resources one has in order to lift oneself into a more positive frame of mind.
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I have used meditation for depression, as it can help to focus onto the pain rather than try to avoid it. Recently I have begun teaching Mindfulness-Based Cognitive Therapy for Depression (MBCT), and found that students did pretty well. This is not strictly Buddhist, so I'm not sure if it fits here, but more and more meditators are teaching it through their sanghas or meditation centers, particularly in England. Details are on my web site, DonaldFleck.com, under the Mindfulness tab. I'm interested in questions and comments, of course.
Sincerely, Donald Fleck DCSW
Donald - I don't need to focus on the pain - it's always there, constantly. I just don't give it any energy any more. I recommend the Tibetan practice of lo johng (not sure of spelling) - "sending and taking", which the Dalai Lama describes in one of the "Essential Teachings" series - need to track the proper reference.
I also wouldn't embark on this without some instruction from a qualified teacher.
Another thing that came to mind recently - and sending and taking starts with this - is to forgive and love yourself first, before you try to give things to others. If you hate yourself the taint of the hatred will devalue whatever you give to others, and make it hurt more too!
Strongly recommend "The Art of Happiness" too, wonderful gentle book.
I found this page while searching for 'depression and meditation' in Google. I've been dealing with depression of varying severity much of my adult life and have recently tried to start meditating daily in addition to some other approaches, including an antidepressant supplement and therapy. And what a coincidence for me to find that this site is run by Bodhipaksa -- the very same gentle guider of the meditations whose CD I've been using.
I can say that meditation sometimes helps me with the feelings of depression. Other times, when depressed, it's difficult for me to meditate at all. On the whole, I would recommend it. It can calm one's mind from those swirling, sometimes harmful, thoughts, if only to provide some short-lived relief.
Thank you, Bodhipaksa, for the recordings and for this site. I'm grateful for your compassion and willingness to reach out to those who are suffering.
I was researching meditation and depression to see if there was any research to suggest that regular meditation actually had the effect of delaying a persons recover from a period of 'major depression' I have been a meditator of some years
and have recently been suspicious about a causal link between the two. Meditation sends me into a very deep and somewhat hypnotic state
which makes engagement in the world a double experience - it calms but leaves me flat and disengaged. This may be a necessary
period of dissengagement so that the body can recover and repair but I wonder if I am assisting my long term recovery
from depression or prolonging it. I would appreciate anyones honest comments or experiences.
Hi Charles,
All the evidence I've seen points in the direction of meditation preventing relapse, but I guess what happens in an individual's experience depends on what they are actually doing in meditation.
The results you're describing suggest to me that you need to change whatever it is you do when you're meditating. Perhaps at present you place too much emphasis on relaxation and not enough on alertness. Or perhaps you're not paying attention to your emotions or cultivating positive emotion. But the end result of meditation shouldn't be that you feel flat and disengaged -- quite the opposite in fact.
I'd be happy to deal with any follow-up questions you may have.
I agree wholeheartedly with Bodhipaksa's comment. You can also find yourself sinking or scattering within your meditation and there are specific remedies for this, it sounds like Charles is experiencing sinking.
Despite this, I wouldn't recommend just digging around on the net for the remedies and trying them. I think you need some instruction from a teacher who can get to know you and understand your situation. If you know the remedies and use them without guidance you can end up with a meditation practice that is bouncing between states and not the steady, deep calm of calm abiding. You will know when you find it. I also wonder if you are withdrawing from your medication, if any? I remember that this did some odd things to my perceptions while I did it. Please withdraw under medical supervision if you are, I did and it was necessary.
Earlier I posted about the technique of "sending and taking" and I think this helped me a lot with my depression because it took me out of myself and my petty concerns. But again, you need to discuss it with a qualified teacher who holds the lineage for it. Good teachers are happy to discuss their qualifications and what they are empowered to teach, don't be afraid to ask, it's part of the tradition.
hi just wondering if u think that meditation could help me to be happy again. i have been suffering from which i think is depression now for nearly a year and has got to the point where my family are feeling it and my marriage is at risk. it all started when i had my last knee operation acl reconstruction which to my horror as not gone as well as should have. i was quite fit and used the gym and went running regular and work in a gym too! but now i cant even barely ride the bike i feel so fat ugly tired and very unhappy and dont know why this is the only thing i could think of the reason being! ive been to the docs which have suggested i have councilling cos i dont want to take anti-depressants but i would like to think some kind of meditation could help could you please advice me thanks as i do love my family but at the same time i think im hurting them cos im not happy and sometimes just feel like running away from everything and everybody!
Dear Alana,
I'm so sorry to hear about your knee injury and all the effects it's had on you. It sounds as though a major part of your life really depended on your being fit and active, and I know this must be a huge loss.
You asked whether meditation could help you be happy again. Yes it absolutely can. As a recovering depressive myself, I strongly feel that meditation is among the few things we can do that can create lasting change. However, it's not like taking a pill where you'll see instant results. What meditation does is create a mental framework for us gradually to become more self-aware and train us to redirect those habitual thought patterns that get us stuck in unhappy places. It does take time and effort, but I can personally say that it is well worth it.
It sounds as though counseling could be helpful, too, especially since it sounds as though your depression is more the result of your life situation, and not necessarily a brain chemical imbalance. I'm guessing that a combination of counseling and meditation might work well for you, and help you through this difficult period.
I wish you the best, and that you find your way back to happiness. It really is possible! I am living proof.
Best wishes,
Sunada
https://www.mindfulpurpose.com
I have suffered from depression most of my life and in the mid-90s I finally tried medications that were a big help. I am still taking meds, but find that 9 years into my marriage, I am severely depressed and hopeless. Everything seems to have gone downhill since I had twins 5 years ago (I also have a single child who is 7). My husband and I dated for 5 years and saw a therapist together even before we married, but the same issues of his emotional distance and his tendency to lash out when I express my feelings (since he always takes them a attacks) continue to plague our relationship. I am feeling like I want out. I have read Ticht Nat Hahn on "Anger" and am currently reading "The Power of Now" -- I am wondering how I can stop "ruminating" and if I can use meditation to achieve some kind of forgiveness of myself and my spouse. I have so much anger and sorrow... How do I know I am meditating in a healthy way by being in the now and not doing unhealthy suppression of my true feelings? Sometimes following Tolle's suggestion to observe my feelings instead of "being" them seems like a fancy way of repressing.
Hi Jennifer,
You don't say why it is that observing your feelings rather than being caught up in them seems like repression.