Meditation for depression?
Depression is a mental health condition, affecting as many as 21 million people in the United States. Some of its characteristics are a long-term lack of interest in activities, low mood, disrupted sleep, and low self-worth. Research shows that practicing meditation for depression can be a huge help to people suffering.
What is depression?
The World Health Organization defines depression as a depressed mood or loss of pleasure or interest in activities for long periods of time. Depression is different from regular mood changes and feelings about everyday life.¹
The symptoms of depression include:
- poor concentration
- low self-worth
- hopelessness about the future
- suicidal thoughts
- disrupted sleep or insomnia
- feeling very tired or low in energy
Depression can lead to problems in all areas of life: at home, school or work, in your relationships with others. People who have experienced a traumatic event have a higher chance of developing depression, including veterans suffering from post-traumatic stress disorder (PTSD).
There are many treatments available for depression, like therapy or taking antidepressant medication. Meditation has been shown to significantly alleviate the symptoms of depression by addressing the root causes of the illness.
Does meditation help help with depression?
When we are stressed, the frontal lobe—the part of our brain that governs decision-making, problem-solving, and our sense of self—goes offline. The connections between the different parts of the brain are disrupted, leaving us feeling overwhelmed and anxious.
During meditation those connections are strengthened, and all parts of the brain become more coherent. And because of something called neuroplasticity—the brain’s ability to repair and regenerate itself—those connections continue in our daily life with regular practice. That’s why people who meditate report that they make better decisions and are able to deal with life’s challenges in a more settled, calm way.
One meditation technique that has been shown to greatly improve the symptoms of depression is Transcendental Meditation.
What is calm?
The Calm app is an example of mindfulness practices. Calm offers guided meditations which help you stay present and aware of your thoughts, feelings, and sensations without judgment.
Mindfulness is:
- Rooted in tradition: originates in Buddhist practices
- Observational: encourages monitoring thoughts and feelings without trying to change them
- Flexible:can be practiced alone or with guidance, during various activities.
How TM differs from Calm
Transcendental Mediation is distinct from mindfulness apps like Calm:
- Effortless: TM is done silently with eyes closed, and does not involve chanting, focus, intention, or contemplation
- Independence: once learned from a certified teacher, you can practice TM on your own, without use of an app
- More coherent brainwaves: TM induces alpha-one brainwaves linked to deep relaxation, which are measurably different to mindfulness
- Duration: TM is practiced for 20 minutes, twice a day, compared to Calm’s shorter sessions
- Personalized: the TM instruction is personalized for you, including a TM mantra (a beneficial sound without meaning)
- Transcendence: TM practice allows the mind to reach the source of thought, while mindfulness or guided meditations keep the mind on the surface level
What are the benefits of Transcendental Meditation
More than 480 peer-reviewed, published research studies have documented the wide range of benefits resulting from TM practice, including:
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- Physical health: better sleep and reduced blood pressure
- Mental health: less anxiety and effective PTSD treatment
- Personal growth: enhanced creativity, productivity, and self-actualization
- Spiritual development: deep fulfillment.
A unique advantage of TM is the personalized instruction from a certified teacher, who provides guidance and ongoing support at no additional cost.
What are the benefits of Calm
Practicing mindfulness with the Calm app can result in:
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- Increased attentiveness to surroundings
- Greater awareness of breathing, body, and thoughts
- Enhanced presence and self-awareness
The Calm app offers “Sleep Stories” read by celebrities and other speakers, which aim to distract the brain as you try to fall asleep.
But, this might not be the most convenient option for everyone. For example, if you share a sleeping space with others, or if you don’t like to sleep with your phone next to your bed.
The TM technique is also a great way you can improve your sleep, naturally and effectively. A 2023 study showed a 44% decrease in insomniaafter three months of TM practice.
How TM practice reduces anxiety
A Stanford University meta-analysis of 146 independent studies found that TM is significantly more effective at reducing anxiety compared to other meditation techniques
Which tool is right for you?
If you seek relief from poor sleep, anxiety, lack of focus, or personal relationship difficulties, Transcendental Meditation could be the answer. Many people enjoy the Calm app, but to truly jumpstart your tranquility, join the millions who practice TM.
Everyone can benefit from TM, whether struggling or not, by diving within twice a day to experience inner calm, greater creativity, and self-actualization.
If you’re new to meditation, Calm and other mindfulness apps offer an accessible starting point.
TM: the only effortless, personalized, and evidence-based meditation technique
The first step to learning TM is attending a free info session with a local TM teacher. These sessions are available in person and online every day across the U.S. Dive deeper into why TM is unique, how it works, and what makes it so effective.
What is Transcendental Meditation?
Transcendental Meditation (TM) is a simple, natural, and effortless meditation technique, which is practiced twice a day for 20 minutes while sitting comfortably with eyes closed. It does not involve concentration or control of the mind, or trying to clear the mind of thoughts.
The TM technique allows your mind to naturally transcend, or easily settle inward, to quieter and quieter levels of thought, until you experience the most silent and peaceful level of your own awareness. When the mind settles down, the body also experiences deep rest.
