Namaste and welcome.
My name is Frank O'Hecky and this is a meditation to help relieve the feeling of heaviness,
Helplessness and loneliness that comes with bouts of depression and generally feeling low.
Having struggled with depression most of my life,
I know that depression tends to flare up when I'm overthinking and not living in the present moment or when I have incomplete circles or unresolved issues.
This meditation is going to focus on the first and most common reason for depression,
Which is not living in the moment,
The now,
The gift or the present.
It's easy to see why with our busy lives and the many different options we have to fill up our time with,
Why we struggle sometimes to be present.
So I'm going to give you a few little tips and tricks on how to come back to life,
Truth and happiness because you are unique,
Beautiful,
A one of a kind and an absolute miracle.
So wherever you are in the world,
I want you to gently close your eyes and bring the corners of your mouth up into a smile while repeating the mantra,
I am home.
I am home.
I am home.
Whether you're journeying on a train,
Lying down on bed or sitting next to a beautiful lake,
Wherever you are is your home,
Your body is your house in which you live,
Your breath or prana is the electricity which sustains you and your spirit or wairua is the water which finds its own gravity and always finds a way.
In my native Maori culture,
The word for spirit is wairua,
Wai meaning water and rua meaning two,
Two rivers which merge as one equaling your spirit.
You are the perfect machine in order to thrive on planet earth.
You are heard,
Seen,
Valued and needed.
Your eyes are closed and you are breathing.
The only difference between now and other times that we are breathing with our eyes closed is that in this moment we are conscious of it,
Grateful even.
You can now let go of the mantra,
I am home and take a big deep breath in through the nose and either let out a sigh or a heavy exhale.
Inhale in three,
Two,
One,
Inhale.
And exhale.
Beautiful.
I am going to ask you to do this two more times,
Only these times I want you to think of and let go of something that may not be serving you in your life at the moment.
It may be an old repetitive thought,
An unhealthy relationship,
An illness or simply this very feeling of depression.
So when you exhale the next time let that thing go once and for all.
Inhale in three,
Two,
One,
Inhale.
And let go.
Last time really set the clear intention of letting this old unhelpful situation go for good.
Exhale in three,
Two,
One,
Inhale.
And let go.
Well done.
Imagine how it would feel to live in a world without that old situation holding you back,
Holding you back from living in your full power.
Have a think for a moment,
How would life change?
What would you do today now that you have let go of this old handbrake?
We can spend a lot of time in life thinking about all the things we don't want,
But the universe tends to give us the things that we focus the most energy on.
So let's shift our mind to attract the feelings,
Situations and relationships that we do want.
Let's get so good at attracting this perspective that even when times are tough we can be pillars of perspective for ourselves and our planet.
Now come back to your natural flow of breathing in through the nose and out the mouth.
Instinctively watch your chest and belly expand and rise.
Then see the empty out of the breath as you release.
The most simple and useful technique I could ever share with you is the tool of using your own breath as a pathway back to the present moment.
Your breath is the most reliable and consistent thing that happens in your life.
Breath is life.
Without it we would only last a few minutes here.
Breath is warmth.
We can use different breathing techniques to regulate our body's temperature.
Breath is temperament.
We can also use our breath to change our behaviour so we can react more clear and composed in different situations.
The more aware and harmonious we can make our relationship between us and our breath the easier and more flowing our life will become.
So take your awareness to the space between your nostrils and your upper lip.
Now refine that focus to imagine a pinprick sized point below the nose and above the top lip where you can observe the air passing back and forth.
Close your mouth and breathe in and out only through your nose while watching your breath flow over this point.
Allow all thoughts and distractions to melt into the background of your consciousness as you simply watch this life giving breath flow in and out of the body.
Continue this for a few minutes.
In and out.
Inhale through the nose and let it go as you simply observe this natural cycle.
If your mind wavers simply come back to the point under the nose.
In and out.
Inhale.
Exhale.
Some thoughts or judgements may pop into your consciousness.
This is completely normal.
Just notice their presence.
Smile and come back to your breath awareness.
In and out.
Know that you are not your thoughts.
You are the observer and it's up to us whether we hold on to them or not.
Inhale and exhale.
Inhale wellness,
Light,
Positivity and healing.
Then let it go.
Anice.
Anice which means the law of impermanence.
Anything that arises will pass.
No thing is ours to keep,
Not even our breath.
So rest easy knowing this.
Inhale.
Exhale.
Inhale.
Inhale.
I now invite you to let go of this focus point.
Open your mouth and continue to breathe in through the nose but this time exhale out your mouth.
As we segue this practice back into your life I would like you to repeat this mantra internally as you breathe deep.
I am complete,
Loved,
Seen and valued.
I am complete,
Loved,
Seen and valued.
We're going to continue this for a minute.
I am complete,
Loved,
Seen and valued.
I am complete,
Loved,
Seen and valued.
I am complete,
Loved,
Seen and valued.
Now take this mantra into your life.
I would like to thank you for joining this project meditation.
This has been designed to be short and manageable to make it appealing and easy to fit into anybody's daily schedule.
The light inside of me honours the light inside of you.
Big love and Namaste.
