Meditation for depression: how mindfulness can aid recovery
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore how meditation can help with depression, including the science behind it. Plus, 5 meditation techniques that can support a treatment plan for depression.
Depression is a mental health condition that can cause persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities you once enjoyed. It can be serious, and often dictates how you feel, think, and handle daily life. And while depression affects millions of people worldwide, there’s no one-size-fits-all approach to treating it. However, many people find that mindfulness and meditation—often in addition to other treatments—can be helpful.
Common symptoms of depression
Depression symptoms can vary in intensity and duration, but they significantly affect your everyday life. They can make it hard to function at work or school, maintain relationships, and take care of personal responsibilities.
Persistent sadness or low mood
Loss of interest or pleasure in activities
Changes in appetite or weight
Difficulty sleeping or sleeping too much
Fatigue or loss of energy
Feelings of worthlessness or excessive guilt
Difficulty concentrating or making decisions
Thoughts of death or suicide
Can meditation help with depression? The science
Studies have shown that meditation—especially mindfulness meditation—can promote awareness and acceptance of the present moment and offer calm and clarity. This may help reduce symptoms of depression.
Helps with negative thought patterns: Observing distressing thoughts without getting caught up in them can help reduce their power and frequency.
Improves emotional regulation: Recognizing emotional triggers can help you react calmly.
Enhances overall mental wellbeing: Neuroimaging studies reveal that regular meditation may cause changes in brain areas involved in mood regulation. For example, it can increase activity in the prefrontal cortex, an area responsible for planning and decision-making.
Promotes relaxation and stress reduction: Activating the body’s relaxation response may lower stress hormones like cortisol. This can help reduce feelings of anxiety, which are often linked to depression.
Improves concentration: Training your mind to focus on the present can help you manage daily tasks and reduce feelings of overwhelm.
Reduces inflammation: Studies indicate that mindfulness meditation may possibly reduce levels of inflammatory markers in the body, potentially improving mood and overall health.
5 effective meditation techniques for depression
Adding meditation into your daily routine—even if it's just for a few minutes each day—can be an effective way to help manage depression.
1. Mindfulness meditation
Mindfulness meditation involves focusing on the present moment without judgment, which can help you observe your thoughts and feelings without getting caught up in them. This can help reduce anxiety and depression.
Find a quiet place to sit comfortably.
Close your eyes and focus on your breath.
Notice the sensation of the breath entering and leaving your body.
When your mind wanders, gently bring your focus back to your breath.
Practice for 5–10 minutes daily, gradually increasing the duration.
💙 Try this 30-day guided program, Meditation for Beginners, which is perfect for first timers or those looking to get back into their practice.
2. Loving-kindness meditation
Loving-kindness meditation, also known as Metta meditation, involves nurturing compassion and kindness toward yourself and others. This can help improve your mood and reduce feelings of isolation that can come with depression.
Sit comfortably and close your eyes.
Begin by focusing on yourself. Silently repeat phrases like, "May I be happy, may I be healthy, may I be safe, may I live with ease."
Extend these wishes to others. Start with loved ones, then acquaintances, and finally to all beings.
Spend a few minutes on each group, genuinely wishing them well.
💙 Develop warmth and compassion toward yourself and others with Tamara Levitts Loving-Kindness meditation.
3. Body scan meditation
Body scan meditation involves developing awareness of physical sensations to promote relaxation and reduce stress.
Lie in a comfortable position and close your eyes.
Begin by focusing on your toes. Notice any sensations or tension.
Slowly move your attention up your body, focusing on each body part from your feet, legs, hips, abdomen, chest, arms, hands, neck, and head.
Acknowledge any sensations you feel in each body part.
Complete the scan by focusing on your entire body and noticing how it feels.
💙 Check out this Body Scan meditation for a step-by-step guide on how to practice this technique.
4. Breath awareness meditation
Concentrating on your breath to calm the mind and enhance focus can help manage depressive symptoms.
Sit in a comfortable position with your back straight.
Close your eyes and bring your attention to your breath.
Notice the sensation of the breath as it enters and leaves your nostrils, or the rise and fall of your chest.
If your mind wanders, gently bring your focus back to your breath.
Practice for 5–10 minutes daily, gradually increasing the duration.
💙 Learn to use your breath as a tool to find a sense of calm and Relax with the Breath.
5. Guided meditation
Listening to a recorded meditation session led by an instructor can be especially helpful for beginners or those who find it challenging to meditate on their own.
Find a quiet place to sit or lie down comfortably.
Choose a guided meditation recording — Calm has many options available for any personality or mood.
Let yourself listen and fall along to the instructions.
💙 Accept how you feel with Jeff Warren’s Care for Feeling Low meditation and learn tools to lift your mood.
How to use meditation in a comprehensive treatment plan
Meditation for depression may work best when it’s combined with other treatments.
Be consistent
Aim to meditate daily, even if it’s just for a few minutes. Consistency can help build the habit and allow you to experience the benefits of meditation.
Start small: Begin with 5–10 minutes a day and gradually increase the duration as you feel more comfortable.
Set a routine: Meditate at the same time each day—perhaps in the morning or evening—to help start or end your day positively.
Use reminders: Set reminders on your phone or use the Calm app alerts to help keep you on track.
Combine with other therapies
Meditation can complement other therapies, which can help enhance their effectiveness and provide additional support for your recovery.
Cognitive behavioral therapy (CBT): Combining meditation with cognitive behavioral therapy can help reinforce positive thinking patterns and reduce negative thoughts.
Medication: Meditation can help manage any side effects of medication and improve overall wellbeing. Consult your healthcare provider before changing your medications.
Support groups: A meditation or support group for people with depression can provide a sense of community.
Adopt a holistic lifestyle
Here are a few healthy lifestyle changes that can enhance the benefits of meditation and help improve your overall mental health.
Exercise: Regular physical activity has been shown to improve mood and reduce symptoms of depression. Try yoga, walking, or swimming, which can be calming and meditative.
Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support brain health and overall wellbeing.
Sleep: Prioritize good sleep. Meditation may help improve sleep quality by reducing stress and promoting relaxation.
Mindful living: Practice mindfulness throughout your day, not just during meditation sessions. Pay attention to your actions, thoughts, and feelings, and try to stay present in each moment.
When to get professional help for depression
Meditation can be helpful, but it’s important to recognize its limits. Depression is a serious mental health condition and managing it can require medical intervention, therapy, or a combination of treatments. Meditation may be part of the solution, but it doesn’t replace recommendations made by a professional.
Indicators that meditation alone may not be sufficient
Escalating symptoms: If your symptoms are becoming more intense or frequent, seek professional help.
Difficulty maintaining meditation practice: If you find it challenging to maintain a regular meditation practice due to severe symptoms, get additional support and guidance.
Lack of improvement: If you’ve been practicing meditation consistently but your symptoms don’t seem to be better, consult a mental health professional.
Finding the right professional help
Therapists: Psychiatrists, psychologists, and licensed therapists are trained to diagnose and treat depression. They can offer various therapies and, if necessary, prescribe medication.
Doctors: Your primary care doctor can provide an initial assessment, recommend treatment options, and refer you to a mental health specialist. Ask your doctor how meditation can fit into your treatment plan, especially if you’re taking medication or have other health conditions.
Mindfulness coaches: To bring meditation into your treatment plan, seek out professionals trained in mindfulness-based cognitive therapy (MBCT) or mindfulness-based stress reduction (MBSR).
Meditation teachers: A meditation teacher can provide one-on-one sessions to help you develop and maintain a meditation practice.
Seek professional help immediately if you notice
Thoughts of self-harm or suicide: If you have thoughts of hurting yourself or ending your life, contact a mental health professional or crisis hotline immediately.
Inability to function in daily life: If depression interferes with your ability to perform daily activities, such as going to work or school, maintaining personal hygiene, or managing household tasks, reach out for help.
Severe or persistent symptoms: If your symptoms are severe, last longer than two weeks, or worsen despite trying self-help strategies like meditation, consult a healthcare provider.
Emergency resources
If you’re experiencing a mental health crisis, immediate help is available. Call one of these resources for the support you need.
Crisis hotlines: National Suicide Prevention Lifeline (1-800-273-8255) provides 24/7 support.
Emergency services: If you’re in immediate danger, call 911 or go to the nearest emergency room.
Crisis text lines: Text “HELLO” to 741741 to connect with a trained crisis counselor.
Meditation for depression FAQs
Can meditation replace medication or therapy for depression?
Meditation can be helpful in managing depression, but it doesn't replace medication or therapy prescribed by a mental health professional. Everyone’s experience with depression is unique, so treatments need to be personalized. Always consult your healthcare provider before making any changes to your treatment plan to ensure your mental health is well supported.
Medication: For many people, antidepressants or other medications can help regulate brain chemistry and relieve severe symptoms of depression. Medication may provide the stability needed to benefit from other treatments, such as therapy and meditation.
Therapy: Professional therapy, such as cognitive behavioral therapy (CBT) or mindfulness-based cognitive therapy (MBCT) can help address the root causes of depression and develop coping strategies. Therapists can provide personalized guidance that meditation alone can’t offer.
Complementary approach: Meditation may complement medication and therapy by promoting relaxation, reducing stress, and improving mood. It can help enhance the effectiveness of other treatments and provide additional support for overall mental health.
How long should I meditate each day to see benefits for depression?
The duration of meditation you might need to ease your depression can be very individual. The most important thing is to be consistent.
Start small: Begin with 5–10 minutes of meditation each day. This manageable duration can help you establish a routine without feeling overwhelming.
Gradually increase: As you become more comfortable with meditation, gradually increase the duration to 20–30 minutes per day. This can allow for deeper relaxation and mindfulness.
Listen to your body: Pay attention to how you feel before, during, and after meditation. If a shorter or longer duration works better for you, make adjustments to fit your needs.
Daily practice: Aim to meditate daily to build the habit and experience the growing benefits. Consistent practice can help make long-term changes in mood and stress levels.
Are there any risks associated with meditating while experiencing depression?
Meditation is generally safe for most people, but there are some potential risks, especially if you have severe depression or other mental health conditions. To minimize risks, start with short meditation sessions and gradually increase the duration, remembering to listen to your body and mind. Use guided meditations led by experienced instructors for additional support and structure.
Increased anxiety: Some people experience heightened anxiety or emotional discomfort during meditation, especially when focusing on their thoughts and feelings. If this happens, try a different meditation technique or ask a professional for guidance.
Unpleasant emotions: Meditation can sometimes reveal difficult emotions or memories. If this becomes overwhelming, take a break and discuss your experiences with a mental health professional.
Feeling disconnected: In rare cases, some people might feel disconnected from reality during or after meditation. If you experience this, stop meditating and consult a healthcare provider.
Calm your mind. Change your life.
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