3 Mood-Boosting Meditations For The Next Time You're Feeling Down

While meditation is not a replacement for therapy or other interventions for prolonged sadness or depression, research has shown1 that a regular meditation practice can help increase happiness and decrease irritability. It also shows promise for improving sleep, reducing anxiety and stress, and enhancing self-awareness—all of which are potential mood boosters.

There are many meditation techniques that can help ease the symptoms of sadness, but these are three of my tried-and-tested favorites:

The breath is a powerful force and when we practice mindful breath meditation, we redirect our attention and thoughts to the breath as it moves through the body, giving ourselves a small break from the incessant chatter of the mind and enabling us to simply be with things as they are at that moment.

Begin by relaxing the body and directing your awareness to the physical sensation of the breath. Notice the rising and falling of the abdomen and chest and the feeling of the breath as it travels in and out the nostrils or mouth (perhaps observing that the inhale is slightly cooler than the exhale). Each time the mind becomes distracted by thoughts, feelings, sounds, or physical sensations, don't worry, as this is completely normal. Simply acknowledge that distraction and continue to draw the focus back to the breath.

Kapalabhati, also known as the Breath of Fire, is a breathwork technique that consists of short, powerful exhales and passive inhales. Kapala means "the skull" and bhati means "brings lightness," so this energizing breath practice can be super helpful when you're feeling down and trapped in your own mind.

Sitting with a straight spine and closed mouth, take a big deep breath through the nose into the belly. On the exhale, contract the abdomen in toward your back (think a light punch to the stomach). The inhale should then naturally fill the lungs. Continue like this, pumping the navel in and out for 40 breaths or as long as feels comfortable for you. Keep the face and body relaxed.

This meditation is the perfect antidote to sadness as it forces you to think about the things that you have to be happy, and grateful, for in your life. This isn't about blocking out negative emotions or experiences but about being thankful for everything—the good and the bad. I like to practice it in bed at night and find it helps me fall asleep more easily.

After relaxing the muscles of the body, take a deep breath and ask yourself: "What am I truly thankful for?" Think about your health, the people and animals in your life, the freedoms that you have that not everyone gets to experience in this lifetime, the opportunities that are available to you, the clothes that keep you warm or covered from the sun, the food and water that nourishes your body, the roof over your head. Finally, think about the things in your life that are difficult, and try to be grateful for them. Don't worry if you don't feel grateful for them right now. Can you accept it's possible you will in the future? Be grateful for everything in this world and everything that you are.

I recommend getting in the habit of meditating every day, even if it's just for a few minutes. However, if that feel unworkable, aim for five times a week. Set a timer on your phone for 5 to 10 minutes or simply meditate using one of the above techniques until you feel you've created a bit more space inside. If you're just starting out, I recommend using a guided meditation that's led by a teacher to get in the swing of things.

Meditation, mindfulness, and breathwork techniques enable us to better know ourselves and navigate difficult situations with more ease. In this way, they are very powerful buffers against sadness and the inevitable twists and turns of life.