Meditation and Depression
Meditation and Depression
MRI Findings about Mindfulness Meditation
In her research Desbordes does MRI scans before and after an eight-week course in Mindfulness Based Cognitive Therapy, or MBCT.
During the MRI scan, participants complete two tests. One focuses on becoming more aware of their heartbeat, which encourages body awareness.
The second test during the MRI asks the participants to think about what are considered negative or emotionally troubling phrases such as “I am such a loser” or “I can’t go on.”
Researchers monitor how fast the subjects can stop “ruminating,” which means to go over one through repeatedly. People suffering from depression often ruminate on troubling thoughts.
Desbordes’ findings about the brain patterns during mindfulness meditation continuing during other activities are preliminary. Now Desbordes will continue to study whether those changed brain patterns help depressed individuals more quickly disengage from negative thoughts, which means they would have more control over their ability to stop “ruminating.”
Diaphragmatic Breathing
Breathing is the easiest and most effective way to refocus and stop the mind from spinning. As you slowly inhale and exhale, concentrate on keeping your chest still while expanding and contracting your stomach. A few minutes of diaphragmatic breathing daily will lower levels of the stress hormone cortisol and stimulate your parasympathetic nervous system to produce a state of calm.
Simply breathe in and out 5 breathes, twice daily, four seconds each breath.
Cognitive Behavioral Therapy and Depression
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