Hello and welcome to today's meditation.
Today's meditation is on alleviating depression.
As a gentle reminder,
Always seek professional help.
This guided meditation is to help with depression,
It is not something to cure it.
Again,
I encourage you to seek professional help through a counselor,
Therapist,
And talk to somebody that can lead you in the right direction if you are experiencing any of these thoughts.
I thank you for joining my meditation today.
Let's begin by finding a nice place where you can relax,
Feel safe,
And just be present for this moment in this time.
As you find this place of comfort,
I encourage you to release any stress that you may be holding onto.
In order to do that,
We focus on our breath.
As we lie or sit or stand or be in this comfortable position,
I encourage you to breathe in 2,
3,
4,
And exhale 2,
3,
4.
Exhaling and exhaling.
Allowing your body to melt with each exhalation.
Falling deeper and deeper into the mat,
Bed,
Or floor beneath you.
We begin today's meditation by taking a bigger deep breath in and if you're comfortable,
Holding it for 5 seconds.
Exhale and relax.
We do this again.
Take a deep breath in.
Hold for 5.
Exhale and relax.
Take another deep breath,
As deep as you can,
And hold it,
Counting for 5,
4,
3,
2,
1.
And as you exhale,
Just imagine blowing out all of your stress.
Taking that third deep breath in,
Holding it.
And as you exhale,
You blow out any stress you've been holding onto,
Saying to yourself,
Relax now.
This can be your new solution to stress.
Whenever you become stressed in the future,
You simply take 3 fully breaths in and deep breaths in.
Holding at the top of the inhalation,
Holding it for 5 seconds,
And when you exhale,
Blow out any stress you may feel.
And on that third breath,
As you exhale,
You simply say to yourself,
Relax now.
From now on,
You choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do because your health is very important to you.
Remembering that it is natural for you to be healthy and happy.
It is unnatural for you to have sickness and misery.
Now hearing yourself saying,
If you are comfortable,
Each day in every way,
I get better and better.
In order to make change,
I challenge myself.
Change is not comfortable.
In fact,
It's inconvenient.
So if I feel comfortable with change,
And with the change I am making,
I am probably not extending myself enough.
When I have a negative thought,
I acknowledge that I feel this way,
And then I release it.
When another negative thought arises,
I catch it quickly and say with confidence,
I acknowledge that part of me that feels this way.
But this thought does not help me right now.
Each day,
In every way,
I get better and better.
Whenever I am presented with feelings of stress,
I know my breath is there to soothe me and to guide me into relaxation.
Every single day,
I become more aware of all the good things going on in my community and in my world around me.
When I feel that darkness is surrounding me,
I know the way to see the light is to take three deep breaths,
Relaxing my mind and my body by doing so.
Each day,
In every way,
I get better and better.
In order to make a great change,
I challenge my thoughts.
From now on,
I challenge every single negative and unproductive thought that arises.
From this point forward,
When you find yourself having those negative unproductive thoughts,
You immediately say to yourself the word stop.
Let me repeat that for you so that way it's perfectly clear.
Whenever you find yourself having a negative unproductive thought,
You will immediately say to yourself the word stop.
And as soon as you say the word stop,
You will find that negative thought you were having just disappears.
This gives you an opportunity to start a new positive thought process.
Coming back to that breath,
Breathing deep,
Holding it for five,
Exhale and relax.
Take another deep breath in as deep as you can.
Hold it for five.
As you release,
Just imagine blowing out all the stress.
Take a third deep breath in and hold it.
As you exhale,
You blow out any stress you've been holding on to saying to yourself,
Relax now.
Good.
You are doing very powerful work here.
Powerful work by practicing this meditation daily.
Doing your best to not skip a day and really focus on the good intentions inside your heart.
Not allowing the stressors of the world to come in and defeat you.
This can be a way to maybe change your life for the better.
Because in this world,
It needs all its beautiful people.
And that includes you.
No matter who you are or where you're at,
The world needs you.
Staying in this moment,
Feeling that sensation of peace around you.
Feeling it to calm your heart,
Your mind and your body.
Being grateful that the harmful thoughts aren't present in this moment.
Knowing that you can come back to this place anytime you feel the need to.
Taking one more deep breath in.
Exhaling fully and completely.
Remembering that the warrior inside of me sees and honors the warriors inside of you.
Namaste.
Before you leave this meditation,
I encourage you to slowly come out.
Waking your body up slowly and gently and carrying this meditation with you again in the moments,
Days,
Weeks and months ahead.
Again if you are having really dark and heavy,
Negative,
Depressing thoughts,
I encourage you to seek help.
It's okay not to be okay.
There are people out there that are rooting for you,
Including myself.
Again I thank you for attending this meditation.
I am your host,
Katie Surma.
Thank you.
