Depression has been on the rise in recent years. According to the National Institute of Mental Health, more than 19 million American adults suffer from some form of depression. A study by researchers at Emory University published in the medical journal, Psychoneuroendocrinology suggests that individuals who practice compassion meditation react better to stress linked to depression.
What is Compassion Meditation?
Compassion Meditation differs from other meditation forms in its focus. Where as basic meditation places emphasis on the out breath and labels thoughts as “thinking,” compassion meditation purposely places the focus on a cause, another person, animal, or all sentient beings.
Why Compassion Meditation Helps Depression
According to the University of Wisconsin News a recent study by the school found that meditation centered on harnessing compassion and kindness actually affects the brain regions that regulate an individual’s empathy toward others: “The scans revealed that brain circuits used to detect emotions and feelings were dramatically changed in subjects who had extensive experience practicing compassion meditation.”
UW-Madison scientists say their research shows that individuals with recurring depression may gain positive results from compassion meditation. Placing one’s focus on the suffering of others oftentimes helps put one’s own issues into perspective. Practicing compassion meditation can teach you to be more compassionate toward yourself as well as others.
How to Practice Compassion Meditation
The Center for Contemplative Mind in Society offers some valuable instructions for practicing compassion meditation:
- Take the meditation position—spine is upright; hands resting on the thighs; arms, shoulders, jaw and neck relaxed; downward gaze with eyelids half shut.
- Begin focusing on your chest or “heart center,” breathing in and out from that area. Pay attention to the sensations you feel from this core body region.
- First, generate a loving, accepting, kind feeling toward yourself, letting go of any mental blockages, self-judgment, or self-hatred.
- As you breathe in and out, say the following phrase or similar to yourself, “May I be free of mental suffering or distress.”
- Next, go through this same process for the individual, animal or situation you wish to feel compassion for, substituting their name for “I.”
Another good exercise in loving-kindness/compassion meditation is to extend empathy to your enemies through this practice. You can also take it a step further and extend compassion to all sentient beings.
If you suffer from depression, consult a professional who can determine the best treatment option for you. Visit the American Psychological Association and search by city and state to find a counselor in your area.
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