Depression & Anxiety - Releasing The Heart Of Depression
Dear Friend, welcome to this meditation created to relieve your experience of Depression and Anxiety. Today we give your heart and life force some freedom. Just breathe, listen to my words and allow yourself these moments of being known and supported. Namaste my Friend xx *Always seek professional support when needed my friend. Your health and care must always come first.
Transcript
And just take a moment to simply arrive,
There is nothing you need to change,
Nothing you need to do correctly,
Nothing you must or must not feel.
Just let your body be however it is,
Tense,
Tired,
Heavy or restless,
Just let it be exactly as it is and breathe.
And if it feels okay for you,
I'd like you to soften your gaze,
Or close your eyes if you feel able and give your hands a place to rest and soften and settle,
Enjoy the sensation of letting go just a little.
And slowly notice that you are breathing,
Air entering,
Air leaving,
An unbroken thread that's always been with you,
Your companion and your friend.
Let's take one slow breath in through your nose,
Let it release through your mouth in your time,
And breathing in a regular way now,
Not to achieve anything,
But simply to arrive as you are.
You do not need to mask,
You are not here to pretend it's all okay,
You are here just to be you.
And let us begin by sensing the weight you are carrying within you.
When we experience depression,
We experience the fog,
The dullness,
The distance,
The anxiety of it,
And you no longer need to push it away,
You don't need to turn it into something brighter than it is,
For we are here for you exactly as you are,
And this my friend is very important.
You are worth this time and attention and acceptance,
This is the way through.
You might feel fears rise,
Even a pressure inside you,
None of this is wrong,
None of this is a sign that you are failing,
This is simply what it feels like to carry too much for too long.
Let yourself whisper inwardly now,
I understand how hard this has been,
I am here for myself now.
You don't have to believe these words,
Partly or fully,
You are simply offering them,
Letting them land in your body in whatever way they do,
Lightly or imperfectly,
But gently.
This is the first opening,
Simply being honest about how you are,
You are meeting your experience instead of abandoning it,
No rushing,
You are not forcing a shift,
You are acknowledging your own reality and that is strength.
Stay here for a few breaths now,
Letting your presence gather around the truth,
Your truth in this moment.
Notice any instinct to escape this moment,
To distract,
To shut down,
To disappear into numbness or thinking.
These instincts formed to protect you,
They are signs of a nervous system doing its best in overwhelming circumstances,
But there is no judgement here.
As you breathe,
Repeat these words gently,
I am allowed to feel what I feel,
I am allowed to feel what I feel.
I don't have to push it away anymore,
I don't have to push it away anymore.
Breathe and let your breath widen your attention just a little,
Sensing the space around your body now,
Feeling the support beneath you.
The ground,
The chair,
The bed,
The sofa,
Whatever holds you is not asking anything from you,
It is simply,
Gently supporting you.
Allow yourself to rest in that support,
You don't have to carry everything on your own.
Staying with your breath,
Not to deepen it,
Just to feel that it's still flowing and moving,
Still here,
Even if you feel stuck.
Each breath is a quiet reminder that you are alive inside at this moment.
And let's bring your attention to the part of you that is exhausted,
The part that has been trying so hard to keep going.
The part that feels alone inside the struggle.
You don't have to heal it alone,
Just acknowledge it.
Imagine offering this tired part a small gesture of kindness,
The way you might place a gentle hand on someone who's hurting.
If it feels okay for you,
Place a hand on your chest or tummy,
Or let your hands soften gently where they are,
And say quietly within,
I'm so sorry you've been hurting.
I'm so sorry you've been hurting.
I'm so sorry you've been hurting.
You deserved comfort long before now,
I'm here with you.
You deserved comfort long before now,
I'm here with you.
Depression often convinces us that we're undeserving of compassion,
That we're wrong and need fixing.
But your exhaustion is not a sign of weakness,
It is a sign of how deeply you've been carrying your life,
And this has taken a lot of energy.
Remembering to breathe,
You are not alone.
Hear my words as you let your breath enter those tired places within,
Not to fix them,
But just to release them with gentle acknowledgement and kindness.
Notice any tiny shift,
A softening,
A pause,
Even a little resistance is good,
It means you are emerging.
As you sit in this softer space,
Allow a thought to rise gently,
I am worth being here.
Not because I'm productive,
Not because I'm cheerful,
Not because I've figured it all out,
But simply because I am me.
My friend,
Your life has depth and meaning,
Even when you cannot see it or feel it anymore.
It is not over,
It is not complete.
Your breath offers a new moment.
Whenever depression takes hold,
It can erase your sadness,
Your sense of worth,
It tries to dim the truth that your presence matters.
Right now,
For this moment,
Let your breath remind you that you carry such value in you.
Let the following words flow through you,
Even if your mind doubts them,
Your body can still hear them.
I let myself be me and feel the wonder of simple acceptance.
I let myself be me and feel the wonder of simple acceptance.
I am worth being here,
For I have deep value.
I am worth being here,
For I have deep value.
I am worth being here,
For I have intrinsic value.
I am worth being here,
For I have intrinsic value.
I am worthy of kindness,
Love,
And better,
And better.
I am worthy of kindness,
Love,
And better,
And better.
I allow now a moment of peace and ease.
I allow now a moment of peace and ease.
Gently become aware of the possibility that this moment,
Just this one,
Is new.
You do not have to change your life now in this moment.
You do not have to make a big decision in this moment.
You only need notice that this breath has never happened before.
So this is a new moment.
A small landing place,
A doorway opening where your story can shift,
A fraction even,
For that is enough.
Allow yourself to explore the idea that nothing about you or your future is fixed.
No,
Not by your past,
Not by your current state,
Not by the heaviness you have been carrying.
Right now,
In this breath,
There is space.
You don't have to feel hope,
And yet there it is.
A gentle friend that fills the small lost spaces within you.
Reminding you,
You are valuable,
Worthy,
Important,
And my friend,
Lovable,
Exactly as you are here and now.
Hear my words and believe this truth.
And as you notice your breath,
Just sense something subtle rising within you.
A spark of curiosity,
A flicker,
A small gentle shift towards the life that is within you.
We do not force positivity.
This is the natural movement of the human spirit when given the smallest bit of space.
It is powerful,
My friend,
And it is within you.
Bringing your awareness back to your breath.
The very same creation within you that grows forests,
Creates oceans,
And it lives inside you.
Let's imagine breathing into a new possibility.
A possibility of light,
A possibility of warmth,
A possibility of color,
A possibility of a simple connection.
You don't need to know what it is yet.
Just let the idea live inside you.
Newness is possible for me.
Newness is possible for me.
I can choose my own small step into life when I am ready.
Beginning now to feel the support beneath you again,
The steadiness of it.
As we draw our meditation to a gentle close,
Take a slow full breath in through your nose.
And release gently through your mouth.
And whisper inwardly,
I am allowed to begin again.
This moment belongs to me.
This moment belongs to me.
For you are meant to create something new.
That is the truth.
That is your gift.
Blessings on you,
My friend,
For being here,
Walking through with honesty,
With compassion,
With possibility.
You stayed,
And staying is a quiet,
Powerful exercise in courage and creation.
And when you're ready,
Stretch your fingers,
Roll your shoulders,
And let yourself re-enter the room with gentleness.
Or perhaps simply drift now into a restful sleep.
