Bhikkhu T. Seelananda, New England Buddhist Center (WQ edit)
Depression leads to feelings of unhappiness, sadness, and disappointment. Sometimes it contributes to our anxiety. Both stress and anxious-depression are characterized by more or less the same physical symptoms. But of course they are not the same. Each has its own causes and effects.
The Buddha explained that as long as people searched for happiness and peace from outside themselves, they would not overcome their stress, depression, or dissatisfaction (or all in one big word, dukkha). According to the Buddha, one has to find the causes of stress and depression. There is no single cause for anything to happen in the world. Rather, there are clusters of causes and clusters of effects.
HOW TO INTERRUPT, CHANGE, ELIMINATE
With everything changing, there is nothing to be grasped as one's own. But in ignorance we grasp nonetheless. We become upset and think nothing of grasping but worry too much about losing. And eventually we become angry, disappointed, disgusted, distressed...or stressed and depressed.
Whenever or whatever the technique we use in striving to reduce, interrupt, and eradicate these three notions so that they become "This is not mine," "This I am not," and "This is not myself" then all kinds of stress and depression are reduced right at that moment. Soon, by insight, they can be eliminated completely. Wisdom uproots such notions.
Let things go as they come up and strive to keep your mind as unshakable as a solid rock. From time to time relax your shoulders, take a long breath, and inhale and exhale naturally. Eat moderately, practice some rhythmic exercise, and walk a little or swim if you have a chance. Avoiding a poor diet or chemicals like nicotine, caffeine, stimulants, and other intoxicants also helps a great deal. With enough sleep, everything begins to get better. All the stressors (such as the diet, chemicals, and worry) lead to insomnia, bad dreams, and exhaustion. It's better to go to bed early and wake up early than the other way around.
(astressfreeme.com)
MEDITATION
Instead of a pill or chemical potion, the way to change, repair, and completely eliminate stress and depression is to follow a certain way of life. This makes one "happy minded" naturally. And when one is happy, it is easy to practice three things that bring immediate and long term benefits: generosity, virtue (ethical compassion for others), and meditation.
These three are equal in leading to success and a good life. When you give to benefit others, you immediately benefit yourself by freeing yourself of hoarded and having to protect your prized material possessions. People -- relatives, friends, or strangers -- are needy. And you can reduce your craving and clinging by helping them, thereby reducing your stress and depression.
- abstaining from killing or causing others harm
- abstaining from taking what is not given or encouraging others to steal
- abstaining from sexual misconduct
- abstaining from lying and deceiving
- abstaining from taking intoxicants that encourage carelessness
"Meditation is the safest, most powerful medication."
LOVING FRIENDLINESS
As a means of reducing stress and depression
• Sit comfortably (cross-legged on the floor, if possible) otherwise, as you wish.
• Keep the upper part of the body erect.
• Rest your hands on your lap (right hand atop the left).
• Close your eyes gently.
(The following are the actions of mind concentration, understand them clearly)
• Now give your full attention to the top of your head and observe this area for about 3 mins.
• Observing the very top of your head, mentally say with clear understanding, "May I be well, happy, and peaceful"(3 times).
• Then, observing each area slowly covering the entire head, mentally say "May I be well, happy, and peaceful "(3 times per each spot - five minutes).
• Now, from the top of your head to the tips of your toes, working gradually, systematically, patiently, and peacefully, observe each and every part of the body with a balanced mind and mentally repeat, "May I be well, happy, and peaceful." This is how you generate loving- friendliness in your body and mind.
• Then, as you have developed loving-friendliness within you, you can now extend loving-friendliness to all beings in the world.
• Start to extend loving-friendliness to all beings in different directions.
• Extend the radiance of loving-friendliness towards all individuals equally.
• First, send it to beings in front by mentally saying, "May all beings in my front direction be well, happy, and peaceful" (3 times).
• Now do the same towards all beings in each direction mentally saying (3 times):
May all beings in my back direction be well, happy, and peaceful.
May all beings in my right direction be well, happy, and peaceful.
May all beings in my left direction be well, happy, and peaceful.
May all beings in my upper direction be well, happy, and peaceful.
May all beings in my lower direction be well, happy, and peaceful.
May all beings in this world be well, happy, and peaceful.
May all beings in this universe be well, happy, and peaceful.
• Now open your eyes and rise from the seat to continue your mindful daily activities of life.
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