Did you know that you can ease your depression simply by using your mind? Meditation can help you chase away sadness, hopelessness, and negative thoughts. Originally used to help people better understand the mystical and sacred, in today’s world meditation is often used to reduce stress and restore calm and peace in our lives.

The beauty of meditation is that it can be done anywhere, by anyone, and it costs nothing. Once you learn the basics of this ancient practice, you can heal yourself mentally and emotionally with minimal effort. Several recent studies indicate that meditation may be as effective as antidepressants in easing depression and anxiety. You may be able to wean yourself off of medication once you learn how to meditate, or you may choose to use meditation as a complementary therapy.

Meditation involves clearing your mind of the information overload you experience every day and focusing on the present moment. Since depression can be exacerbated by excessive rumination, getting rid of distracting thoughts such as your to-do list, or the tiff you had with your sister-in-law, or the constant “what-if’s” that pop into your head, can only help you feel better.

You might be surprised to learn that there are different ways to meditate, from doing tai chi to practicing yoga. Some people engage in prayer or repeat a sacred name or phrase. Others listen to music, spoken words, or any sounds they find relaxing. A good meditation technique for beginners is simply to focus on deep, slow breathing. Find a quiet spot and sit or lie down. Concentrate on listening to and feeling your breathing and its pattern. If your mind wanders, force it back to your breathing. Continue this for up to 20 minutes until your blood pressure is lowered and you achieve a relaxed state. You can repeat this several times a day if you feel your stress building.

The beauty of meditation is that you can do it wherever and whenever it suits you, from a quick five-minute stress buster to a longer, more restorative session. Some people prefer to begin their day with meditation, while others do it just before bedtime. But no matter how you do it, if you practice it regularly, you should find at least some relief from your depression.