ANAPANASATI MEDITATION TECHNIQUE FOR EFFECTIVE REDUCTION IN STRESS, ANXIETY & DEPRESSION: AN EXPERIMENTAL STUDY

Stress is an integral part of human life and it can increase depression and anxiety which can hamper an individuals personal life, relationship or work satisfaction. To counter the issue of stress, anxiety and depression there are various pharmacological and nonpharmacological coping methods. As an intervention, the participants were taught Anapanasati meditation (brief mindfulness meditation) for 10 minutes daily for duration of 4 weeks (5 days a week). Self rating Perceived stress scale (PSS) and DASS-42 were administered before the beginning and at the end of the course. Analysis showed that the number of people who did not have depression, anxiety or stress increased significantly after the four weeks session of Anapana meditation. We conclude that even a very short span of 10 minutes of daily anapana meditation session can significantly and positively lower the intensity of depression, anxiety and stress.