Overcoming Depression & Anxiety (2)
Over many years, it has become abundantly clear that "pulling your socks up and getting on with it" is not a workable solution for depression and deep anxiety. Pushing through may help for a day or two, but we soon find ourselves beaten again. Real recovery requires a deeper, far more compassionate response. This is the second of three meditations created to help you release the weight of depression and associated anxiety. NB: It is so important that you find professional support as needed my Friend to support you on your journey. Please know that you are not alone.
Transcript
Hello and welcome.
My name is Autumn and I am so glad you are here today.
Depression runs so very deep and in our meditation today we will ease and warm the cold distance and isolation of it my friend.
And so as we begin I'd like you to find a comfortable position sitting or lying down whichever feels most comfortable for you.
There is no right or wrong here and as you take these moments to just settle in notice the surface below you supporting you kindly for our time together.
Just feel yourself relaxing gently into the support.
Let your hands rest wherever they can soften.
If your breath is shallow just allow your next breath to be a little deeper and feel a small expansion as you arrive in this space here for you.
And gently close your eyes.
If that's too much just soften your gaze and breathe.
No pushing,
No fixing,
Just a gentle beginning.
Arriving exactly as you are.
And now let's take one deep inhale in through the nose and release through your mouth in your time.
And breathe.
And as you breathe in your regular way feel your jaw relaxing.
Feel your hands relaxing,
Softening,
Letting go.
Your shoulders relaxing now.
And your torso,
Hips,
Your legs and your feet.
Let's take a little time now to meet you exactly as you are.
Perhaps there is a pressure in your chest,
Some anxiety or a dullness in your body and mind or a busyness in your thinking and thoughts.
You may be experiencing distance from everything around you,
From everyone around you,
From yourself.
Feeling isolated,
Perhaps ashamed for feeling as you do.
My friend,
None of this is you failing because none of this is wrong.
This is how depression feels when it sits inside our body and our minds and our hearts.
You do not have to feel calm or ready.
You do not have to feel anything at all in this moment.
Just let yourself breathe into the truth of how you are right here,
Right now.
A gentle acknowledgement of you without turning away or correcting or shaming how you are,
What you feel.
Because dear one,
You need and deserve a deep acceptance and a deeper love in this moment.
And this is what we are here to bring today.
So let's bring your attention to the centre of your chest.
For in depression everything can become dim,
Muted,
Silent.
Anxiety can increase in our minds while the silence in our heart,
That separation can feel frightening,
Empty and so lonely.
Remembering to breathe my friend.
Inside this darkness within,
There is still awareness.
There is still a presence.
You are still here.
So imagine yourself resting in that space as if it is just a quiet room.
Nothing demands anything of you in this room,
In this space.
Nothing judges you.
You're simply here in the room as you are.
And let your breathing deepen and expand just a little.
The smallest shift is enough.
You may place a hand on your chest or on your stomach if that feels comforting.
And if not,
Just continue to breathe.
And so this inner darkness becomes a place where you can rest gently for a moment.
Not a void,
But a pause.
A space where nothing is asked of you except honesty.
Honesty.
No judgement,
No fixing,
No shame.
Just resting exactly as you are.
Now whispering inside yourself after me.
I am allowed to feel what I feel.
I am allowed to feel what I feel.
I am allowed to feel what I feel.
If it is nothing or something or a lot,
I am allowed to feel what I feel.
And let this settle through your body.
You do not have to be cheerful.
You do not have to lift yourself out of anything.
For that is not how this works.
You only need to allow your reality to be in this moment.
Acceptance is not surrendering to eternal sadness,
My friend.
Acceptance is releasing the battle,
The resistance against yourself.
It is stopping the fight that hurts and exhausts you.
Now inhale softly and exhale slowly.
You are not broken.
You are not behind.
You are a human and in pain.
And this pain deserves tenderness,
Not shame.
Repeat the following words within.
I acknowledge how hard it's been.
I acknowledge how hard it's been.
I have been carrying far too much for too long.
I have been carrying far too much for too long.
I am here to accept all of me with love.
I am here now to accept all of me with love.
I am here now to accept all of me with love.
You may feel resistance and this is okay.
The simple act of naming your experience is a grand opening.
A door unlatched and acknowledging whatever arises for you.
Deep feelings may rise up.
Feel them,
Dear one,
For they will pass through and you are safe here.
Kindly held.
Let us allow just a few moments for this.
For you.
And now bring attention back to your breath.
And notice with every inhale and exhale,
Energy is moving inside you now.
There is a rhythm still alive.
A pulse that has never left you.
This breath is not small.
This breath is not weak.
This breath is proof that life has not given up on you.
Let the breath widen the space inside your chest just a little.
And breathe.
And speak these words inwardly after me.
I deserve gentleness.
I deserve gentleness.
I am doing my best.
I am doing my best.
And notice how your body responds.
Maybe a slight softening.
Compassion is a practice,
My friend.
It is not a switch.
Gently,
Gradually and kindly we go.
And bringing warmth to yourself in whatever way is possible for you right now.
A relaxing jaw.
A longer inhale and exhale.
Perhaps a gentle stroke of your arm.
These small shifts are acts of love.
Let us take a few moments to experience them.
And now gently,
I invite you to just sense the part of you that chooses to and longs to keep going to live your life.
It may be faint.
It may feel buried.
But there is a part of you that has not stopped wanting life.
You are worth the effort of walking through this experience.
You are worth the support.
You are worth the next breath.
You are worth each next day,
My friend.
Just place both hands over your heart if that feels right.
Breathing slowly through your nose,
Hold for a moment and release.
Under your hands or in your chest,
Feel the truth of your existence.
You matter.
Your presence shapes the world in ways you cannot see right now.
You are not an accident.
You are here for good purpose.
You may not recognize it or believe it yet,
But you will become certain of it.
You are not unwanted.
You are needed for good and great things you simply cannot see yet.
Rest assured,
This is your truth.
You are not beyond repair.
You are a puzzle re-forming into who you really are meant to be.
Like the caterpillar now squishy in the chrysalis,
Re-forming,
Changing.
My friend,
Do not give up before the extraordinary miracle happens of your own being.
You are a butterfly in the making,
And the making can feel dark,
Yet your story is still unfolding.
There is goodness,
Warmth,
Light,
Love,
Compassion,
Kindness,
Success,
Gratitude,
Freedom,
All unfolding gently along the path before you.
Let your breath deepen just a little more now.
And on your next inhale,
Feel the air entering your body as a quiet invitation,
An invitation to rise up within,
To feel something new.
You do not need to force hope,
For hope grows quietly,
Naturally.
It begins as a small opening in the dark.
A single breath,
There is movement,
Just a little fuller.
Feel that small opening as it widens,
As it gently grows,
As it gently spreads through your body now.
Imagine a soft light gathering around your heart.
It's not blinding or demanding,
A soft light that is simply present.
This light is the part of you that remembers possibility,
The part of you that can still imagine moments of ease,
A future holding colour and connection.
Breathe into this.
Repeat quietly within,
I am allowed to create something new.
I am allowed to choose a different moment.
I am allowed to choose a different moment.
And this is your turning point,
Not away from darkness,
But gently through it.
Every breath is an act of courage,
Strength and wisdom.
Now feel your breath expanding through your ribs.
As you breathe,
Feel your spine very gently lengthen.
Feel the weight in your body shifting,
Lifting,
Even by a small degree.
You are entering a new moment because your awareness is opening.
You are not trapped,
Because you are a living being with the power to shape meaning in this moment.
In your next breath,
Let a sense of renewal stir lightly in your chest.
A fresh current moving through you.
Say softly now,
I am worthy of a new beginning.
I am worthy of a new beginning.
I am open to my next chapter.
I am open to my next chapter,
For it is good.
You do not need to know what the chapter looks like.
You only need to understand you are worthy of it.
You are worthy of good,
Kind,
Love,
Compassion,
Empathy,
Success,
Gentleness,
Joyfulness,
Pleasure,
Delight,
Gratitude.
And feel your breath now.
Let one more deep inhale rise in you and release into your regular breathing in your time.
Dear friend,
You have walked with acceptance,
Compassion,
And met your worthiness.
You have allowed the idea of real hope and opened to the truth of your new moment and story.
Please carry this softness as we gently close our meditation today.
Calm,
Kind,
Gentle.
And opening your eyes now and noticing the space around you.
Or allow yourself to drift off to sleep and a deeper rest.
And always remember,
You are here for good purpose.
Your story is not complete,
For you are deeply appreciated,
Loved,
And held in this moment.
In this meditation,
You are known and worthy of great care,
Full acceptance,
And gentle love.
Well done.
