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February 22, 2024 What is group meditation and who can benefit from it? Do you struggle to stop, reflect and avoid distractions? Perhaps group meditation can benefit you
Benefits Of Group Meditation Sessions
Meditation is an exercise for the mind, and like any form of physical exercise – some people like to do it alone, and others like the commitment that comes with joining a group and meeting at the same time, on the same day, every month. Additionally, some people benefit from meditating in a group setting because they enjoy sharing experiences with others and the sense of human connection.
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People who practice meditation are able to relax their mind and body and as a result it helps them put things into perspective and let go of beliefs and ideas that could be causing them unnecessary stress and anxiety.
Most of us are distracted most of the time and have trouble giving important things our full attention. When spending time with those we care about, we often get distracted and try to listen when we haven’t done much or feel like we should be doing it instead. We form judgments about ourselves and others without noticing our thoughts and where they come from. And we often don’t have the ability to make decisions – we either postpone them, or make them quickly without much thought, because we don’t have the ability to give our full attention to one thing at a time.
Physically doing something and mentally thinking about doing something is what most of us do every day, all day. We’re constantly moving and even if we don’t feel like we’re doing anything – we’re probably thinking or worrying about things we need to do or haven’t done yet . Feeling the need to be constantly productive can be exhausting, leave us feeling overwhelmed and anxious, and make us far less efficient in the long run.
Taking time to notice how and why we think, feel or behave in a certain way and how and why our actions and emotions can affect us and change the people around us. It’s a paradox, but the slow process gives us more time and space for what’s important. This process of stopping and reflecting helps us connect with our mind, heart and body and understand where we are.
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“Although I have a strong personal practice, there is something very powerful about sitting with others. Karen takes us to a quiet and safe place where we can share what is alive for us if we want to.”
Space to Be is a group meditation facilitated by myself – Karen Liebenguth. Sessions are held on the second Monday of each month via Zoom. Sessions are free and open to anyone who wants to pause, connect and expand their perspective through a meditation practice. Meditation is an ancient practice that has existed for thousands of years and has received a lot of attention recently for its potential role in managing depression. This powerful mindfulness technique involves focusing the mind on a specific object, thought or activity with the aim of achieving mental clarity and mental stability. Although meditation is not a stand-alone treatment for clinical depression, it can be a valuable complementary tool in the management and recovery process. In this comprehensive blog post, we will explore the role of meditation in managing depression, explore its benefits and techniques, and how it can be integrated into a holistic approach to mental health.
Before going into the introduction to meditation, it is essential to understand the nature of depression. Depression is a complex mental health disorder characterized by feelings of persistent sadness, hopelessness, and loss of interest or pleasure in activities that were once enjoyable. It can have a profound effect on a person’s everyday life, affecting their relationships, work and general well-being. Depression is often accompanied by physical symptoms, such as changes in appetite and sleep patterns, as well as cognitive symptoms such as difficulty concentrating and making decisions.
Depression is a multifactorial condition with many contributing factors, including genetics, brain chemistry, life experiences, and trauma. Given its complexity, a holistic approach to managing depression is often most effective. This approach considers not only the biological aspects, but also the psychological, social and environmental factors that contribute to depression. Meditation, as a mind-body practice, plays an important role in addressing these many dimensions of depression.
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Meditation includes many different techniques and practices, but they all share a common goal: to cultivate mindfulness. Mindfulness is the ability to pay intentional attention to the present moment without judgment. Through meditation, individuals learn to observe their thoughts, emotions and physical sensations without reacting emotionally. This heightened awareness enables individuals to gain better control over their thought processes and emotional responses.
One of the most practiced forms of meditation is mindfulness meditation. In this practice, individuals sit quietly and focus their attention on their breath or a specific object, such as a candle flame or a mantra (a word or phrase that is silently repeated). When distracting thoughts arise, practitioners gradually return their attention to the chosen point of concentration. Over time, this process helps calm the mind and create a sense of inner peace.
Now that we have a basic understanding of meditation, let’s explore its role in managing depression. Research has shown that meditation can provide a number of benefits for people dealing with depression:
Reduce stress: Depression often goes hand in hand with chronic stress. Meditation is a powerful tool to reduce stress by activating the body’s relaxation response. It reduces the production of stress hormones such as cortisol and promotes calmness and relaxation.
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Emotional regulation: Depressed people often struggle with intense and overwhelming emotions. Meditation helps individuals develop emotional regulation skills by increasing their awareness of their feelings and providing tools to manage them effectively.
Improved self-awareness: Depression can distort your self-concept and lead to negative self-talk. Meditation promotes awareness, helping individuals to identify and challenge these negative thoughts. It encourages self-compassion and self-acceptance.
Improved cognitive function: Cognitive symptoms, such as poor concentration and memory, are common in depression. Meditation has been shown to improve cognitive function by increasing attention and improving memory.
Better sleep: Sleep disturbances are a feature of depression. Meditation can improve sleep quality by calming the mind and reducing the symptoms of insomnia.
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Less rumination: Rumination, the repetitive and often negative thoughts that characterize depression, can be alleviated through meditation. By observing thoughts without judgment, individuals can break the cycle of rumination.
Increased Resilience: Meditation builds emotional resilience, helping individuals cope better with life’s challenges and obstacles, which often lead to depression.
Improved brain plasticity: Research suggests that meditation can improve neuroplasticity, brain restructuring and adaptability. It may be particularly beneficial in the context of depression, as it may facilitate changes in neural pathways associated with mood regulation.
A number of studies have investigated the effects of meditation on depression, and the results are promising. A meta-analysis published in the Journal of the American Medical Association (JAMA) in 2014 found that mindfulness meditation was associated with modest improvement in depressive symptoms. Another meta-analysis in JAMA Internal Medicine in 2015 concluded that mindfulness meditation programs can improve anxiety, depression and pain, with the greatest improvement seen in people with moderate to severe depression.
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In addition, research using neuroimaging techniques, such as functional magnetic resonance imaging (fMRI), has provided insight into the neural changes that occur during meditation. These studies have shown that regular meditation can cause structural and functional changes in brain regions involved in emotional regulation and mood.
If you or someone you know is struggling with depression and is interested in incorporating meditation into your management plan, here are some practical steps to consider:
Consult a healthcare professional: It is essential to consult a mental health professional before starting any new treatment, including meditation. They can provide guidance on whether meditation is appropriate and how to integrate it into an overall treatment plan.
Choose the right meditation practice: There are many different meditation techniques, so it’s important to find one that resonates with you. Mindfulness meditation is a good place to start, but you can explore others, such as loving kindness meditation or transcendental meditation, to see what works best for you.
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Establish a routine: Consistency is key to reaping the benefits of meditation. Set a specific time each day for your exercise, even if it’s just a few minutes. Gradually, as you become more comfortable, you can increase the length.
Start slowly: If you are new to meditation, don’t expect immediate results. Mindfulness skills take time to develop. Be patient and persistent.
Use Guided Meditation: There are many guided meditation apps and resources that can help you get started. They provide step-by-step instructions and can be particularly useful for beginners.
Combining with other therapies: Meditation is most effective when used in conjunction with
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