Tuesday, July 16, 2024

Guided Meditation For Anxiety And Depression 10 Minutes

Best Guided Meditation For Anxiety On Youtube

10 minute guided meditation for anxiety and depression

Guided meditation is an effective approach to manage anxiety. I have identified 15 best guided meditation for anxiety videos on Youtube. These videos have proven to be effective when it comes to obtaining relief from anxiety attacks. Let me know which of these sessions you are drawn towards and have an impact for you.

I have decided to relook at some of these best guided meditation for anxiety videos on Youtube in 2019, as some guided meditation videos were no longer available on Youtube.

This video offers ASMR mixed with serene background music, taking you on a journey through your own thoughts

Total Run time: 21:26 Minutes

Why listen to it: The music is peaceful and moving while the soothing vocals really help accentuate inner peace. This calming approach gives you the sense of calm in your own mind whilst offering the guidance to visualise a calming, serene environment.

This is a quick video that demonstrates the effects of guided meditation to relieve anxiety. Its only shortcoming might be its short length.

Total Run-time: 9:53 minutes

Why listen to it: The music is soothing and the voice-over from the lady has a calming effect. It made me cry the first time I listened to it. For beginners to guided meditation, this video is the best way to get started.

  • Guided Meditation for Detachment From Over-Thinking by Michael Sealey

Total Run-time: 42:15 minutes

Best Meditation And Music Pairings

We want to make the decision to start meditating really easy on you, so if you dont want to go through all those tracks and combine them, you can just take our advice on what tracks go well together, pick one combination and play the tracks simultaneously.

One thing to keep in mind is that some of these tracks are downloadable, others are on Youtube, so you will have to adjust the volume so that the music track is slightly softer than the voice of the instructor.

Check out our three picks for tracks that go really well together:

Time: 9 Minutes

Purpose: Being present while balancing your chakras

This combination will help you focus on your breath but stay alert and aware. The soothing voice of the instructor combined with the upbeat rhythm of the music will help you be present and feel cleansed.

Daily Meditation Techniques For Depression With Scripts

In this guide, we will look at the best daily meditation techniques for depression. And there are several depression meditation scripts for you to try.

Before we start using daily meditation for depression, a precaution.

Research by M Farias et. al 2020 published in the Acta Psychiatrica Scandinavica shows that in some rare instances meditation can make symptoms worse. This is unlikely but is worth bearing in mind.

That out the way, here is the good news: Meditation can help depression. This is something I have witnessed myself in my online meditation classes.

It is well known that there are over 100 benefits of meditation.

Many of those benefits help with depression. For instance, meditation can reduce sympathetic nervous system activity and amygdala activity while increasing hippocampal volume . This means meditation helps reduce stress and anxiety and improves emotional control.

We will look at that more later.

There are many depression meditation scripts. Methods include guided meditation for depression, mantras, mudras, Transcendental Meditation, and more.

The easiest place to start, however, is with some basic breathwork.

Proper breathing meditation can help to release emotions and to start the healing process. Plus., they are excellent for helping with grief.

As well as breathwork there are powerful Buddhist meditations for depression and sadness, such as Loving Kindness and Vipassana. And finally, there are New Age methods like Binaural Beats.

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A Meditation For Working With Anxietyhugh Byrne

  • 22:24
  • To begin, sit in a way that is relaxed, and take a moment to adjust your posture on your seat to one thats more comfortable. Feel your body in contact with the surface beneath you.
  • Allow yourself to experience whatever is present right now. Whatever bodily feelings, mood, emotions, mind states, and thoughts are present. You might take a few deeper breaths to invite the body and the mind to relax and settle. Take a nice, full, deep in-breath, relaxing, releasing, and letting go on the out-breath. Breathe in, and fill the chest and the lungs with the in-breath. Release and let go on the out-breath.
  • As you breathe in, you might invite in a quality of calm. You could repeat the word calm silently to yourself as you breathe in, and then again as you breathe out. Breathe in, calm the body, breathe out, calm the mind.
  • When youre ready, let the breath settle into its natural rhythm, allowing it to be just as it is. Breathe in, breathe out.
  • You might invite a smile to the corners of your eyes and the corners of your mouth a smile sends a message to our brain and to our nervous system that were safe and dont have to be hyper-vigilant. Smiling invites us to relax, and be at ease.
  • Think to yourself, May I be happy and may I live with ease. Take a deep in-breath, letting go on the out-breath. Hold your experience with kindness and with care.
  • How Often Should You Meditate

    Guided Meditations for Self Healing and Mindfulness ...

    Meditation is similar to physical exercise in that we are practicing a skill. The more we practice the skill, the more capable we get at using it. For that reason, its best to meditate daily if you can. Unlike with exercise, you wont feel sore afterward, so there is no need for days off. Having said that, if youre not able to meditate daily its important to be gentle with yourself and not beat yourself up for having inadequate discipline.

    Meditation works best when we commit to doing it regularly, whether thats daily or less frequently. Maintaining that regularity over long periods allows us to gain a more intimate familiarity with our mind than we could otherwise.

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    How Mindfulness Helps Anxiety

    Mindfulness and meditation are beneficial tools for managing the experience of anxiety. As we shine a light on our experience through a mindful lens, we develop new perspectives and gain clearer insights. Through mindfulness, we begin to put a distance between ourselves and our emotions. So, when challenging or negative thoughts do arise, we get better at witnessing them rather than attaching to them.To back up what ancient cultures have known for centuries, numerous scientific studies have supported the role of mindfulness and meditation in lessening anxiety. There are a variety of mechanisms to explain why this is so, including:

    How To Do Mindful Meditation

    Gould suggests beginning with 10 to 20 minutes of mindfulness meditationper day, eventually working up to 40 minutes or longer. Starting out usingguided audio is very helpful.

    She recommends focusing on the breath and the senses taste, touch, sight,smell and sound as anchors.

    Describe to yourself whats going on, she says. This will bring you backto the present moment.

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    Need Stress Relief Try Mindfulness Meditation

    Have you ever heard someone say that they cope with having a lot on theirmind by doing mindfulness meditation? Sitting still with your thoughtsmight seem intimidating at first, but experts say this practice is one ofthe best ways to cope with stress.

    But what is it?

    Mindfulness meditation is a form of present moment awareness, explainsNeda Gould, Ph.D., associate director of the Johns Hopkins Bayview Medical Center AnxietyDisorders Clinic and head of a mindfulness program at the Johns HopkinsUniversity School of Medicine. Its about paying attention in the presentmoment to what is here in a nonjudgmental way without fixating on thepast or dwelling on the future.

    Johns Hopkinsresearchhas shown that this practice of nonjudgmental self-awareness is one of themost effective ways to improve mood and anxiety. Gould and her colleaguesare also researching how mindfulness meditation can address problems likemigraines.

    The good news: With practice, anyone can do it. The even better news forwomen is that some research suggests the practice may hold more benefitsfor them than for men.

    Guided Meditation For Anxiety Adn Depression

    10 Minutes Guided Meditation for Anxiety and Stress| Release Tension

    Anxiety and depression are becoming increasing problems in our fast paced modern world. The good news is that The 10 Minute Mind is a highly effective guided meditation for anxiety and depression.

    The 10 Minute Mind is used by thousands of students all over the world and is a permanent tool in some of the top universities and college worldwide. For many people they find it the best guided meditation for anxiety and depression and experience life changing results from using this daily program.

    Monique Rhodes – Creator of The 10 Minute Mind

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    How To Stop A Panic Attack

    A great many people who suffer with panic attacks describe feeling a disconnect from reality that scares and confuses them. You may feel completely helpless, as though there is nothing you can do and no one can help you. You literally believe that a threat is present, likely, or imminent. Its a frightening experience not easily forgotten. In fact, the fear alone that it may happen again is enough to start the cycle of panic and insecurity. If youre feeling scared or insecure about a reoccurrence right now, you are not alone, and there is help.

    A Meditation for Investigating Panic Attacks

    Theres no predicting when your next panic attack will occur. It might happen while youre out running errands, interacting with strangers at the market or post office. Being in public may feel like the worst-case scenario for a panic attack, but it is also your cue to listen to your mind and body.

    Mindful inquiry will help you investigate what is driving your panicky emotions, in order for you to become free from them. Practice these skills the next time you feel panic beginning to rise.

    A Meditation For Working With Anxiety And Stressbob Stahl

    • 30:00
  • Take a moment to thank yourself for being herefor taking this time to be present, to go inside, into your own life.
  • Connect with your mind and body with a mindful check-in: Feeling any sensations, any holdings, any tightness in the body as well as feeling into your mood, feeling into your emotions, and just acknowledging whatevers being felt and letting be.
  • Now very gently, withdrawing the awareness from the mindful check-in, lets bring our attention to the breath: Being mindful of the breath in the abdomen, expanding on an inhalation and falling on an exhalation. Breathing in and breathing out with awareness.
  • Now gently withdrawing the awareness from breathing, well shift our focus to a body scan. Feeling into this body, into the world of sensations, thoughts, and emotions, and acknowledging whatever is being experienced. Whatever arises in the body, or perhaps at times even in the mind and emotions, acknowledging and letting be.
  • Breathe into your whole body. We may notice from time to time tensions, tightness, achiness, and if we can allow any of these areas to soften, by all means, let that happen. Its also important to know that if we are unable to soften, our practice informs us to let be. Let whatever sensations ripple and resonate wherever they need to gothe same applies even to our thoughts and emotions, letting them be.
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    Totally Free Guided Meditations For Anxiety

    DISCLOSURE: I am not a mental health professional. If you need help finding a mental health care provider, call 1-800-662-HELP or visit Online Therapy to call, message, or video chat a certified therapist online. This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. I may also receive compensation from Online Therapy or other sources if you purchase products or services through the links provided on this page. You can read my full disclaimer.

    Finding meditations for anxiety online has really improved areas of my mental health

    ListenI get it.

    Meditating is hard.

    Youve probably tried multiple times, but it just didnt seem to work for you.

    I get it. Because I used to be there.

    But now I listen to guided meditations every morning and night.

    Ive tried a lot of meditations for my anxiety over the past year.

    Unfortunately, I found a lot of bad ones that heightened my anxiety.

    Luckily, I found 10 fantastic, free guided meditations!

    How To Meditate With Anxiety

    Anxiety And Trauma: Guided meditation to healing anxiety ...

    Explore how mindfulness and meditation can help soften feelings of anxiousness, reduce stress, and calm a panic attack in our new mindful guide to meditation for anxiety.

    Anxiety is our bodys way of saying, Hey, Im experiencing too much stress all at once. This happens to the best of us. But when that feeling of being always on alert becomes background noise that doesnt go away, thats when its time to seek help. Mindfulness and meditation for anxiety is a growing field that can help you navigate the many ways that anxiety can affect your life. This guide is not meant to serve as a diagnosing tool or a treatment pathits simply a collection of research and practices you can turn to as you begin to help right your ship.

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    Stress Relief With Breathing

    This meditation helps to heighten our awareness of the effect of negative thinking. Gently guiding the listener to close their eyes, it explore the power of the breath and of the words we feed ourselves. This is a powerful practice that can be used to guide groups.

    All in all, mindfulness and meditation are key tools that can be explored to lessen the experience of anxiety. Moreover, meditation scripts written specifically with stress or anxiety relief in mind are an ideal place to start.When you are working with groups or individuals, remember to take the teachings slow. Start with the basics and then deepen the exploration when it feels right to do so. This applies for self-practice as well. And remember: compassion and non-judgment are the cornerstones of mindfulness. Embrace these concepts and witness negative thoughts and feelings melt away.

    References:

    A Little Progress Is Still Progress

    Take meditation one breath at a time. If youre aiming for long sessions of meditation, try shorter ones to start.

    If youre mind wanders sometimes, thats OK. Try for less and less each session. Meditation takes practice and a bit of progress each time is all thats needed to become better at it.

    Ready to go all in with meditation? These are some solid starters:

    If youre already obsessed with Yoga with Adriene

    Begin your meditation practice with something familiar: her 14-minute anxiety meditation.

    If you have 15 minutes and need to escape the rat race

    This guided meditation from the podcast Breathe People was designed to tackle anxiety, stress, and burnout.

    If you have 30 minutes to kill and you need to really clean house

    This full-service meditation for anxiety and stress from Mindful can help bring you back down to Earth.

    If your anxiety is starting to build and you need to walk away

    Give this 8-minute meditation a listen and emerge from that hall closet/bathroom stall/parked car as the centered badass you are.

    If your anxiety is raging and you need to fall asleep, like, now

    Heres a 3-hour session to help you off to dreamland.

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    It Helps You Focus On The Task At Hand

    If you are one of those people who becomes restless when sitting down for a long period of time, or whose thoughts tend to wander right back to problems and worries, guided meditation is an effective way to from start to finish stay tuned to what the instructions are saying and getting through the practice, one day at a time.

    Think about it as training wheels:

    You learn how to sit still and observe your thoughts, relax and visualize what the instructor tells you. If you are consistent, eventually you wont need the track anymore to attain the same benefits.

    A Meditation For Anxious Emotionsbob Stahl

    Coping With Anxiety Stress & Depression – 10 Minute Guided Positive Meditation
    • 20:36
  • Begin with a brief mindful check-in, taking a few minutes to acknowledge how youre currently feeling in your body and mindbeing mindful of whatever is in your awareness and letting it all be. Theres nothing that needs to be fixed, analyzed, or solved. Just allow your experience and let it be. Being present.
  • Now gently shift your attention to the breath, becoming mindful of breathing in and out. Bring awareness to wherever you feel the breath most prominently and distinctly, perhaps at your nose, in your chest, or in your belly, or perhaps somewhere else. Theres no other place you need to gonothing else you need to dojust being mindful of your breath flowing in and out. If your mind wanders away from the breath, just acknowledge wherever it went, then return to being mindful of breathing in and out.
  • Reflect on a specific experience of anxiety, perhaps something recent so you can remember it more clearly. It doesnt have to be an extreme experience of anxiety, perhaps something that youd rate at 5 or 6 on a scale of 1 to 10. Recall the experience in detail, as vividly as you can, invoking some of that anxiety now, in the present moment.
  • Now feel into any emotions that emergeanxiety, fear, sadness, anger, confusionwhatever you may feel. As with physical sensations, just acknowledge how these emotions feel and let them be. Theres no need to analyze them or figure them out.
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    It Helps You Focus On The Present Moment

    Focusing on the present moment is something you cant not do when meditating. It is the ever-present goal of all meditation that you do not dwell on the past or the future, but persist in your focus of the moment at-hand. Its the only moment you truly have possession over, after all.

    Doing this is called mindfulness or mindfulness practice.

    Naturally, the practice of mindfulness helps to reduce anxiety because much of anxiety stems from stressing about the past or worrying about the future. For example, you might find yourself worrying about a fight you had with your partner that morning or fretting about a work presentation you have later in the day.

    We all know that worrying doesnt change anything, and it can actually be harmful. Therefore, improving your focus on the present moment helps those worries dissipate, leaving you less stressed and less anxious.

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