Hello,
Welcome.
Today's meditation is for those living with depression.
As someone who's experienced depression myself for over 20 years,
I've found the practice of meditation to be an invaluable tool in resourcing my healing.
When we are in the midst of a depression,
It seems as though our thoughts become our worst enemy and consume our whole world.
Everything can feel helpless and hopeless.
And even when we know what to do to feel better,
We cannot seem to find the motivation or energy to do so.
So the fact that you made it here is the beginning of you taking back some control over your thoughts and your life.
But thoughts are not the enemy.
They appear in our mind out of nowhere.
And it is our belief in them,
Pushing them away or clinging to them that causes us so much pain.
But we can learn to free ourselves from their grip and either let them be or let them go.
Begin by bringing your body into a position which allows you to rest while remaining alert.
Usually,
I would recommend sitting,
But maybe lying down is the best you can do today.
And that is okay.
You can close your eyes or keep them half closed with a soft gaze.
The first thing I suggest before beginning any meditation is to set our attitude,
A sense of gentleness and kindness towards ourselves,
Accepting whatever it is we are feeling right now.
Bringing a childlike curiosity into the situation as opposed to our regular habit of struggling.
Remember no one is more deserving of your love than you.
Begin to relax the worry lines in your forehead,
Releasing the jaw.
Purposely yawn here to engage the relaxation response and to bring the body into a sense of ease.
Soften the shoulders.
Bring your awareness into your hands,
Letting your fingers rest naturally in whatever position they may be.
Feeling a sense of gentleness and ease throughout the whole body.
Know that right now,
Right here,
Everything is okay.
Take a deep breath in through your nose all the way down to the belly.
Now make a ha sound as we let it out through the mouth.
Again inhale,
Exhale.
One more time.
Inhale,
Exhale.
Returning to breathing naturally.
Feeling the body breathing without doing anything or manipulating the breath.
Just feeling the body breathing.
Do not overthink this as there is no right or wrong.
Just breathing naturally.
It doesn't take long in this practice before we notice the mind begins to wander or maybe even to comment about the entire process.
Why am I even doing this?
There is no failure at meditation.
It is a practice.
The most important part of the practice is when we recognize the mind is drifted.
It's in that moment that we can really make change by being non-judgmental and with gentleness just bringing the mind back home to the body breathing.
The two best qualities we can bring to this moment are gentleness and curiosity.
No need to get mad for thinking for that is just what the mind does.
With kindness towards yourself bring your mind back to your present moment experience whether it is the breath,
Bodily sensations or even sounds.
Anything that's happening in the present moment.
Now imagine the feeling.
What it's like to be cared for.
Think of someone you know who cares for you deeply.
Now drop thinking about the person and stay with the feeling of being cared for.
Feeling the warmth.
Feeling worthy of love.
Repeat the following quietly in your mind.
I am safe,
Happy,
Healthy and at ease.
I am safe,
Happy,
Healthy and at ease.
I am safe,
Happy,
Healthy and at ease.
Come back home to your body breathing.
Your true home.
You are not your thoughts or your moods.
They are just visitors who leave when we don't pay attention to them.
Knowing that what we pay attention to grows.
What needs more attention in your life?
We cannot control the thoughts that appear in our mind out of nowhere.
It is important that we learn to just see them as thoughts instead of my thoughts.
And then negative thought patterns begin to loosen their grip.
We can now respond to our needs in a more wholesome way.
Relaxing.
Feeling compassion and kindness towards yourself.
Thankfulness and contentment.
Peace all worry.
No more sorrow.
No more work needs to be done.
Nothing to accomplish.
No one you need to be but you.
