- Osho
Feelings of depression and anxiety are something we all go through from time to time in life. Sometimes, however, they become so chronic and so severe that they impair one’s ability to function productively, maintain satisfying relationships or enjoy life at all. Although they are different and span a number of diagnostic categories, depression and anxiety are often interrelated. Feelings of sadness, irritability, anxiety or apathy can overlap or change places with each other. Along with these are negative thoughts of excessive worry and guilt, shame, low self-worth, etc. Anxiety can keep us from getting adequate sleep, interfere with mental focus and cause a sense of inner paralysis. We might even catch ourselves saying things like “I’m so stupid,” or “lame,” or “worthless.” On the other hand, we might project our feelings of frustration and anger onto others and the world around us. Depression can cause us to feel hopeless and helpless and to unwittingly create or find situations in life to confirm these feelings.
In my last post, I talked about the chronic sense of unworthiness that is common among many of us in this culture. This inner sense can predispose us to debilitating depression and anxiety. If we go beyond the symptoms, which are often treated pharmacologically, we might find this inner core of vulnerability. There may, of course, be a genetic and bio-chemical predisposition as well. Our habitual thoughts and deeply held unconscious beliefs, though, affect our bodies through the interrelated workings of psyche and our neuro-endocrine systems. In this way our thoughts and feelings can affect our immune response as well, linking stress and illness. This is the basis of the discipline which began in the sixties and seventies combining psychology and biology called psychoneuroimmunology or PNI.
Yoga is an integral discipline which works with body, mind, prana (bio-energy) and includes the spiritual dimension as well. The common interventions offered by medical science or psychology tend to leave out one or more of the dimensions of our beings. Psychiatrists tend to prescribe medications to correct an assumed “bio-chemical imbalance.” Therapists may look into our thoughts, dreams, relationships, etc. The recent development of “energy psychology
” has introduced the controversial subject of bio-energy which is integral to the yogic approach. Underlying all of these however is the spiritual dimension of our beings. When we are able to step outside of our ego-identities, we discover the deeper more spacious reality of the Self. The witnessing Self does not judge or condemn and has no attachments. It is compassionate and aware, joyous and at peace.Hatha yoga works with the body and prana to help bring about harmony and balance within the body-mind as a system. The main practices are asanas, or “postures,” and pranayama, or “breathing practices.” This physical approach of yoga is different than most forms of exercise in that it is performed with a present-centered awareness of mind and body. Asanas are performed slowly and with awareness. A recent study published in the Journal of Complementary and Alternative Medicine found that hatha yoga was more effective than walking as an exercise to promote higher levels of GABA (gamma-aminobutyric acid) in the blood. GABA is a brain chemical associated with mood, and receptors for GABA are a target of anti-depressant and anti-anxiety medications.
Pranayama uses the breath as a means to balance and remove blocks in the pranic energy system which underlies our vitality and emotions. Yoga conceptualizes prana as circulating through channels in the body very similar to Chinese acupuncture meridians but uses systematic deep respiration and breath regulation to enhance the flow of energy. Pranayama can also focus on the chakras, or psychic energy centers, which are situated along the spinal column. The chakras are related to different levels of psychological functioning: survival and security, pleasure and creativity, power and autonomy, love and compassion, intelligent self-expression, intuitive wisdom, and spiritual enlightenment. Severe depression and/or anxiety can mean the shutting down of the energy of some or all of the chakras.
Meditation practices work primarily with the mind. They begin with deep relaxation and inner awareness. In this sense they are also working with the physical and energetic dimension because, well, the multiple facets of our beings are all interrelated. Systematic deep relaxation can be brought about by the practice of yoga nidra. Through this practice the physical body becomes deeply relaxed while one remains conscious on an inner level. It takes some practice and many people fall asleep early on their training. Once this is achieved we can go to the practices of antar mouna, or “inner silence,” where we become a silent witness to the thoughts within us. We can also practice chidakash dharana, or “focusing on the inner space of the mind.” In this practice we become aware of the subconscious play of images within our minds. (These practices can be found in Meditations from the Tantras
) Meditation helps us to step outside of our thought processes, realizing that they are simply creations of our minds. “We are always explaining the world to ourselves, and we react emotionally to these explanations rather than the facts.” write the authors of The Mindful Way through Depression.
Meditation is a wonderful undertaking. It is a practice and process of discovering our true Self. It enables us to better see through and relinquish worn out “explanations.” It is a means of being present with “what is” without explanation, judgment or condemnation, desire, attachment or aversion. Michael Bernard Beckwith describes meditation as “an undistractible attention to that which is real, that which is forever, that which is alive.” The ego is really nothing other than our emotional attachment to and identification with our interpretations, our explanations. The ego will hold onto its worldview even if it is torturous as in the case of depression and anxiety. When ready, though, the ego dissolves and becomes more and more transparent to the Self.
This may or may not be helpful for everyone. The process described above is not often simple, straightforward or immediate. Awakening generally requires a persistent inner struggle. Relieving the symptoms of depression or anxiety does not require spiritual awakening. Awakening overcomes the root causes of suffering altogether: ignorance, ego, craving, aversion and fear of death. Like medication, the physical practices of yoga will give relief. Meditation practice takes us deeper to the roots of our suffering. Suffering can be an impetus towards awakening however; a call that if ignored, simply returns in another form.
A last note:
If you are suffering from a severe depression with anxiety which is debilitating and/or causing you to feel genuinely suicidal: don’t look up your nearest yoga class. Instead get help from a qualified mental health practitioner. Use yoga to help with your treatment and to augment recovery. As you get further along in your recovery you can dive into yoga and meditation as a means beyond relapse. You can always, in every moment, attune to your spiritual source of being.
References and Resources:
The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
The Promise of Energy Psychology: Revolutionary Tools for Dramatic Personal Change
Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition
Practical Yoga Psychology
Meditations from the Tantras
Spiritual Liberation: Fulfilling Your Soul's Potential
If you are ready to begin meditation then I have posted a guided Yoga Nidra practice at http://soundcloud.com/turiyaom/yoga-nidra More guided practices will follow.
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