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Maria Prieto

Depression: Guided Meditation

Updated: Mar 31, 2020

Guided meditation can help you become more aware of your environment, your mind, and your body. It can also help ease some of the symptoms of depression.


In this study, "results showed that this meditation practice, (loving-kindness meditation), produced increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptoms,” (Fredrickson, B.L., emphasis added).

These findings suggest that mindfulness meditation may change brain and immune function in positive ways, (Davidson, Richard J. Ph.D.).


Increases in positive emotions are important, but what about the other depression symptoms?


One particularly difficult symptom of depression is ruminative thinking. The conclusion of this study found that "overall, the results suggest that MM (mindfulness mediation) practice primarily leads to decreases in ruminative thinking, even after controlling for reductions in affective symptoms and dysfunctional beliefs, (Ramel1, W.)."


Other difficult symptoms of depression can be fatigue, anxiety, and cognitive impairments like memory. This study found that "brief meditation training reduced fatigue, anxiety, and increased mindfulness. Moreover, brief mindfulness training significantly improved visuospatial processing, working memory, and executive functioning, (Zeidan, F.)."


Below are some of our favorite meditations. Some of these you may feel are best while lying down comfortably. However, some people can find sitting still stressful. In this case, go for a walk! Burn calories, and stress, while you listen to your favorite guided meditation. Remember, you don't have to finish the entire video. Start with 5 minutes a day.


Happy Meditating!











In HFC's nutrition and fitness program, there are guided walking meditations...




The HFC 60-day challenge is for people struggling with depression, who want to lose 5 pounds, and feel better than they have in a long time!  This is a remote program, so you can join from anywhere.


Includes:


- Customized workout program

* gym workouts

* quick workouts

* at-home workout options


- Guided walking meditations

* Start getting into a better headspace and start moving!


- Daily nutrition lessons and nutrition habits

* Start looking and feeling better!


- Weekly 30-minute phone/ Skype consultations with Taylor! ($500 value)


- iPhone app


- Daily reminder text messages


**Disclaimer: Depression and other mood disorders are serious mental illnesses that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**



References


Davidson, Richard J. PhD; Kabat-Zinn, Jon PhD; Schumacher, Jessica MS; Rosenkranz, Melissa BA; Muller, Daniel MD, PhD; Santorelli, Saki F. EdD; Urbanowski, Ferris MA; Harrington, Anne PhD; Bonus, Katherine MA; Sheridan, John F. PhD. (2003) Psychosomatic Medicine: July 2003 - Volume 65 - Issue 4 - p 564-570

doi: 10.1097/01.PSY.0000077505.67574.E3


Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045–1062. https://doi.org/10.1037/a0013262


Ramel1, W., Goldin, P.R., Carmona, P.E. et al. The Effects of Mindfulness Meditation on Cognitive Processes and Affect in Patients with Past Depression. Cognitive Therapy and Research 28, 433–455 (2004). https://doi.org/10.1023/B:COTR.0000045557.15923.96


Selby, Edward A. Ph.D. Rumination: Problem Solving Gone Wrong. (2010). Retrieved from https://www.psychologytoday.com/us/blog/overcoming-self-sabotage/201002/rumination-problem-solving-gone-wrong


Seppälä, E. Ph.D. 20 Scientific Reasons to Start Meditating Today. (2013). Retrieved from https://www.psychologytoday.com/us/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today


Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010, April 03). Mindfulness meditation improves cognition: Evidence of brief mental training. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S1053810010000681



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