Can any one give me some meditation ideas? I'm very depressed any ideas will be appreciated!?

Question

I'm very depressed and want to find a way to become more zen. My dad just got out of the hospital for having a heart attack at 52. The car broke down. My grandma almost had a heart attack yesterday. I feel as if my emotions are controlled by everything around of me. I have the hidden gift of empathy. When someone is upset about something then I become upset and can easily relate to how they are feeling.
I draw and write out my feelings in poems, but I feel as if my emotions are trapped inside of me. My insides feel as if they are going to collapse. I won't go on any anti'depressants unless I really have to. I have horrible thoughts of attempts of suicide, but know I would never go through with it. I think of things a normal person wouldn't even want to imagine. I have images of watching my family die, being murdered and there's nothing I can do to save them. It makes me feel so very alone. I need a way to get in touch with my inner self. I turned 16 July 3rd

My parents also divorced when I was 7 and my uncle molested me when I was 5. My parents don't understand the state of mind I'm in and they want to put me on anti-depressants.

Pat D- I was in therapy for 2 years and thought I wasn't getting anywhere. Thanks anyways.

Answer 1

Meditation is simply learning to live in the moment, when nothing distracts you and when you are not tied to the past or anxious about the future. In meditation you become peacefully aware of your real self. The more you use it, the more aware you become. When you learn to live life for each moment, to enjoy and appreciate life to the fullest at that moment, you suddenly become impervious to the myraid of doubts and fears that you've lived with all your life.

While there are many folks that seem to believe their particular mantra has "magical power", it really is the mindfulness that matters. The mantra is just one of the vehicles you can use to get there.

I developed a simple nonsectarian practice, but my background is in Buddhism - specifically Jodo Shinshu (aka Shin) Buddhism, Nichiren Buddhism, and the nonsectarian teachings of the Bright Dawn Institute (aka Kubose Dharma Legacy).

Here is the simple, yet potent, meditation technique that I use with some recommended resources as well. Specific posture does not matter. If you are uncomfortable sitting on the floor, you can sit on a chair with feet flat on the floor.

Since I have medical issues, I do a simple form of secular mindfulness meditation to relieve stress and anxiety. This helps to reduce high blood pressure and the frequency of headaches. It is a practice recommended by my primary licensed physician and is not encumbered by any superstitious nonsense.

I have actually studied a wide variety of religions and paths. Being more musically inclined, I was initially attracted to the practices of Jodo Shinshu (aka Shin Buddhism) and Nichiren Buddhism - with the combination of chanting a rhythmic phrase (Nembutsu or Odaimoku) and/or sutra recitation to a visual object (a scroll of Amida or a Gohonzon). This is a more active form of meditation as compared to the silent form (see below for that). So I decided to create a nonsectarian alternative in that vein. One practice that I find helpful in the vein of the Way of Oneness (the realization of interdependence) is to chant “Be One, Be Peace” in a position of gassho (palms together in front of chest with fingers pointing upward - a traditional gesture of respect) to an object such as a Dharma Wheel or a drawing of enso (a circle) as used in Zen. Five minutes of this every morning before work does wonders for my blood pressure and stress level.

You are more than welcome to use the chant if you think you may find it possibly useful.

I use two forms: “Be One. Be Peace.” for those who prefer a four syllable “mantra” like “Namandabu.” Or “Be One. Be Love. Be Peace.” for those who prefer the pace of a six syllable “mantra” like “Nam(u) Myo-ho Ren-Ge Kyo” or “Na-Mu A-Mi-da Butsu.” People who like (or are drawn) to chant are attracted to the rhythm.

For me, the purpose of any practice is to encourage self-reflection, internalizing this awareness , and wonder/gratitude/awareness of the interdependent forces of the Universe (Dharmakaya - in Shin this is symbolized as Amida Buddha which allows practitioners to perceive these forces as “compassionate” and “caring” thus allowing us to relate to them easier, or as the Gohonzon in Nichiren Buddhism which is a calligraphic representation of the “Ceremony in the Air” from the Lotus Sutra which is also a representation of the interdependent forces of the Universe).

There are a couple of simple techniques for silent meditation as well. You do not have to sit on the floor. You can sit with erect back on a chair. Many people say try for 15 minutes twice a day. I say start with a simpler goal - 5 minutes twice per day. The benefits include stress management and relaxation benefits which help the body, increased mindfulness and focus, and increased energy. The mindfulness can be a benefit to your spiritual life, but meditation also has "non-spiritual" benefits. Here are two easy techniques:

Breathing meditation - 1) Check posture. 2) Close your eyes and relax. 3) Focus on your breath entering and leaving your body. 4) Count breaths mentally one to four. Repeat. 5) Don't fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

"Mantra" technique (choose a personal "calm" word or phrase that you will repeat in your meditation - it can be from your religion or something as simple as "one" or "calm" – I use the nonsectarian “Be One. Be Peace” or “Be One. Be Love. Be Peace.”) - 1) and 2) as above in the Breathing meditation. 3) Listen to your breathing and let it relax you with each breath. 4) Once you are relaxed, mentally "hear" your "calm" word or phrase in your mind. Let it repeat in your mind. 5) Don't fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

That is all there is to these very simple but beneficial meditation techniques. Many people think that something "mystical" should happen during meditation. Most often "nothing" happens and "nothing" should be expected.

Oh yes, and it didn't cost me anything to learn nor were there any "initiations" involved.

Some good resources on "secular" meditation are "The Calm Technique" by Paul Wilson as well as "The Relaxation Response" by Herbert Benson. If you need more formal "assistance" or "training" then I would look into Natural Stress Relief which was founded by former Transcendental Meditation instructors upset at the rising cost and ongoing superstition associated with TM. They charge $47 for their training compared with the $2,500 that TM would charge you.

http://www.naturalstressreliefusa.org/

Also look at these websites on Buddhism on the nonsectarian Bright Dawn teachings which have a heritage of Shin and Zen Buddhism:

http://www.brightdawn.org/

http://www.heartlandsangha.org

Answer 2

I have a history with depression as well only i was 14 when I was depressed with ideas of suicide and selfharm. Whatever you do, NEVER turn to self harm. The effect of it is short lasting. Once you did it, you'll feel relieved. Then you'll feel anger for being so weak against it all and start again.

The best thing I can advise you (if you dont want to take the drugs.) Is walk away from it all, only for a few hours. Just go outside the house. Find a place you like, near the water, in the forrest, underneath a bridge etc etc. Wherever you feel comfortable and stay there. Just to think through everything.
(It's almost like meditating.)

When I did this I went into myself for about 9 weeks. I rehearsed Everything I ever remembered in my life. I went over the mistakes in my life. My successions, my fun, the good times. the Lesser times. Everything. The best way to get to your 'zen' is to know yourself. I contacted the people that I hurt to say sorry. Eventhough I was only 10 years old at that moment. It's stressful and hard but it'll help you eventually.

Other methods you could use is beat up a pile of pillows just to let most of your anger out. It's relieving and tiring which will help you to get some rest.

I am no professional, but this is what got me through. I have to say though. You HAVE to do it yourself. The base is yourself, your back up are your family and friends.

As for your father, I wish him luck, but you have to understand that nothing of that all is your fault. It just isnt. Some things just happen that cannot be influenced.

I hope I helped you a little. I know what you're going through.

~Rhia

Answer 3

Hi, as you have asked about Meditation ideas all i will suggest to you is TRY atleast once a day (whenever the time best suits you to be alone) and sit either in a comfortable chair or on the floor with your legs crossed. Its helps to sit in candle light (JUST BEWARE OF FIRE HAZARDS) or if your lights dim, dim them. Or use a side light. Close your eyes and take several deep breaths in and out, relax your mind and clear your mind of everything and anything thats been troubling you. Picture in your mind a place where no one suffers, birds constantly singing ing the trees, a rainbow over a flowing waterfall, running horses, ANYTHING. It doesn't have to be real either. What i mean is you can either add in unicorns etc whatever you like. Picture in your mind seeing yourself in this place, walking around and feeling the soft breeze on your face and through your hair. You might want to be swimming in the ocean as if you can breathe underwater without need for oxygen, like a mermaid. This place you imagine is YOUR special place so just imagine it JUST how you would like it to be.
Allow your mind to wonder off here for about 15 mintues to half hour then end it by imaging your either waving goodbye or walking through a door, up some steps, or imagine your laying down and waking up. Breathe deeply again and then open your eyes.

If you do this sort of meditation atleast once a day you WILL be suprised how much it makes you feel good and better about yourself.

Its also wise to use a faint alarm sound so it will nudge you when its time to leave this place till the next visit.

It also helps to listen to some soft, quiet instrumental music in the background, it helps towards relaxing. Tell people you dont want to be disturbed for the next half hour, put mobiles on silent too.

Answer 4

While I think you need to get professonal help, I will still share with you how I meditate personally. It's a mix of different types. It’s can be a powerful tool. First choose your mantra. This is a word of power, love, and life. I chose, "God", as I intend to be infused with, and maintain His spirit until next time. You can use any word, or short sentence meaningful to you. Another example of a good mantra is the word Love. I can't imagine using another mantra now, so take time with this. When you have it, get comfy. Use whatever position you fancy. Then deliberately go through every, single, tiny muscle in your entire body, (even the tiniest ones in your face), relaxing and filling each one with a protective, loving, healing white light from God. Do this while repeating your mantra silently. When you are completely relaxed and full of light, including your insides. Your body will be like it’s asleep, while your mind is wide awake. This can open you to spiritual contact. This is what makes the next action very important. Surround yourself with protective white light. I like to make all my white light sparkle & shimmer. Try not to think of anything except your mantra, and the sparkling white light. There are some variations you can try later after some practice with this one. Sounds simple, but it’s not, it takes a great deal of commitment, determination, and concentration. Do this at the same time everyday if at all possible.

Blessed Be

Answer 5

I suffer from chronical depression since I was 17 yo. The only thing that has really helped me in the long run is working out. Right now I practice martial arts 3 times a week and I feel great.

Answer 6

close your eyes,breathe in through your nose as slowly and deeply as possible,then slowly exhale through your mouth. a good deep breath should make your belly stick out.also try to make your inhale and exhale the same amount of time really focus on perfecting it and envision the extra oxygen going through your body. Another good exercise that helps me fall asleep at night is to close your eyes and starting at your toes think really hard about that body part, wiggle it and focus on it etc..,then move up to your ankles stretch, wiggle etc.. it;s wonderful for me and i'm usually asleep by time i get to the fun parts.LOL. ive also tried drawing and poems and found sometimes it wasnt enough and even made me feel angrier.I definitely agree not to go on meds they dont always work and can make you feel worse! I would connect with a group or a few friends and do something outside as much as possible.And if it gets really bad take a shower.water is thought to renew yo. Everytime i had bad anxiety and worry that meditation would not help id shower or go for a walk.Hope this helps and i promise it will get easier as you grow.I thought i'd never make it ,then one day i just started feeling better and got into taking care of myself.

Answer 7

How about telling your parents you'll consider antidepressants but you want to give therapy a try first?

Here's the name of a great paperback book that I think would speak exactly to your situation : Feeling Good by David Burns. http://www.amazon.com/Feeling-Good-Therapy-Revised-Updated/dp/0380810336/ref=pd_bbs_sr_1/002-9391049-2392039?ie=UTF8&s=books&qid=1184057339&sr=8-1 You should be able to find it in any large bookstore. It'll give you some good guidance on why you feel the way you do and what you can do to fix it. (He explains the basic concepts of Cognitive Therapy which you can do on your own. Cognitive Therapy has a good track record of success for people with depression.)

You might want to become involved in DBSA (Depression and Bipolar Support Alliance); maybe one of your parents would go with you to a meeting. There's also a lot of good information on their website http://www.dbsalliance.org/site/PageServer?pagename=events_recoverycenter ; you might be interested in the podcast on depression and teens http://www.softconference.com/dbsa/sessionDetail.asp?SID=94692.

I think meditation could be a helpful skill to learn to help you focus on the here-and-now, but that you need more than that. But that needs to be your decision after you've considered all the evidence for and against therapy and medication.

In summary my advise is to learn about your options for self help and professional help for your depression so that you can make an intelligent and well informed choice about what you can do to get out of this mental state.

Good luck to you!

Answer 8

You need time away from all of those issues that are certainly very draining and depressive. Try exercising. It helps to release endorphins and excess pent up energy. Whatever you do, you have to disassociate yourself from all of that for your sake. Take some time daily to do something for yourself. At least an hour maybe several every day. You don't want to lose yourself to all of the series of events in your surroundings that you are empathically susceptible to. Good luck.

Answer 9

you are what you think of,
so think positive
i recommend u watch a movie called "The Secret".
i promise u'll get a new life...
good luck

Answer 10

breathe in and out. or take pain relievers!