Meditation for depression - silence that doesn't overwhelm
A blog article for therapists, yoga teachers and anyone interested in using mindfulness in a therapeutic way
By Florian Hockenholz, physiotherapist, osteopath & yoga teacher
Depression is not a lack of motivation - but a regulatory disorder
Depression is not simply "sadness", "laziness" or "a merry-go-round of thoughts". It is a profound change in mood, drive, body perception and inner experience. It is often accompanied by sleep disorders, exhaustion, concentration problems, pain or inner emptiness.
The body is there - but it often feels strange, heavy, dull.
The head is awake - but trapped in itself.
The breath flows - but it is not felt.
Meditation can be an effective tool here - if it is used correctly.
What meditation cannot do
Meditation is not a quick way out of depression. It is not a substitute for psychotherapy, medical treatment or social support. It is also not a "think positive" mantra or a retreat into nothingness. And it does not work for everyone and not at all times.
Because: Silence can be threatening for depressed people. It can reinforce inner emptiness, fuel brooding processes or intensify feelings of guilt.
Therefore, meditation is not always the solution - but often an access point. And this access must be carefully opened and accompanied.
What meditation can do
When meditation is guided in a physical, resource-oriented and non-performance-oriented way, it can be a safe place. It can help to ...
... to interrupt the inner autopilot
... to calm the nervous system in small steps
... to allow body sensations again
... to look at thought loops from a distance
... to turn "I am the depression" into "I am currently experiencing depression"
Body-centered mindfulness instead of "think positive"
The focus is not on thoughts - but on what is there:
the breath, the contact with the surface, the sound in the room, the warmth of the clothing.
These forms of meditation - such as body scans, breath observation or mindful walking - bring those affected back to their senses without overwhelming them.
The aim is not to make the symptoms disappear - but to make contact with the self despite the symptoms.
Why meditation works - from a neurophysiological perspective
Studies show that mindfulness-based methods such as MBSR or MBCT ...
promote activity in the prefrontal cortex (center for emotion regulation)
dampen overactivation in the amygdala (center for fear & stress)
modulate the Default Mode Network (responsible for rumination & self-assessment)
positively influence the sensation of pain in somatoform complaints
In short: meditation changes processing - not the world, but our view of it.
In practice: Small impulses - big impact
Meditation should be used therapeutically or as an accompanying treatment for depression:
be short, clear and physical
not judgmental, not "striving"
accompanied or guided - not as a retreat into solitude
be optional - never as an obligation, but as an invitation
Exemplary practical formats:
3 minutes of breath observation with touch (e.g. hand on stomach)
Mindful walking in silence - but with rhythm, not aimlessly
Bodyscan to the center of the body - not to the "empty" periphery
Meditation with sound or guided text instead of complete silence
Conclusion
Meditation for depression is not a way out - but a gentle reconnection to the inside.
Not as a technique for self-optimization, but as an opportunity for self-awareness.
Used therapeutically, meditation can open a window - to where people no longer experience themselves as lost, but as tangible again.
And sometimes that is exactly where the path back begins.
📅 Do you want to learn how meditation and mindful bodywork can be used therapeutically - even for mental stress?
Discover my current webinars at:
www.hockenholz.com/yoga