This is a guided meditation practice from Yeshi Rabge called releasing the black cloud of depression.
So sit nice and comfortable and put your back straight but not too rigid and drop your shoulders so you're nice and relaxed.
And we'll begin by taking three calming breaths.
So breathe in slowly and deeply through your nose.
Hold the breath and breathe the air out through your mouth.
Breathe in.
Hold.
And breathe out.
Breathe in.
Hold.
And breathe out.
And now breathe normally and don't force your breath here.
Allow it to find its own natural rhythm.
So just keep your focus on the fact that you're breathing in and you're breathing out.
When your mind starts to wander off,
Just gently bring it back and focus on the breath flowing in and out again.
Now,
As you're inhaling,
I want you to imagine you're breathing in the pure white cloud that renews,
Invigorates and restores you.
And as you exhale,
Imagine you're breathing out the black cloud of depression,
Fear,
Worries,
Anxiety and feelings of not being good enough.
So in each in-breath,
Accept the feeling of being worthy,
Loved and appreciated.
And on your out-breath,
Release tension,
Release worry,
Release fears,
Release remorse,
Release recrimination and release anything that is holding you back at the moment.
Just let it go.
So continue to breathe in the pure white clouds that are invigorating and restoring you and breathing out those black clouds of depression.
Now,
I want you to picture yourself standing on a deserted beach.
There's no one around,
But that doesn't concern you.
You feel peaceful and calm.
You have no worries.
Listen to the gentle sound of the waves lapping on the beach.
It's such a beautiful and relaxing sound.
Now paddle into the shallow waters.
Feel how the water is warm,
Very warm,
As warm as a relaxing bath.
And because the water is so warm and inviting,
You gently wade further into the water as it rises up your legs and up to your waist and until you are just floating in the beautiful,
Warm water.
This wonderful sense of floating is so healing,
Supportive and rejuvenating.
As you float,
It's giving you a sense of being free.
And this feeling of being free is helping you to release that black cloud of depression.
So as you're floating there,
Breathe in deeply and exhale,
Releasing any tension and worries.
And keep breathing like that for a moment.
You feel the warmth and the blissful sensation of being suspended in water.
And tell yourself,
For the next few moments,
There is no need to be anywhere other than just here,
Floating in this wonderful,
Warm water.
And now I want you to wade out of the water and just stand on the water's edge under that warm,
Glowing sun.
And feel the warmth of the sun entering your body from the crown of your head and then slowly flowing down your whole body until it reaches the tips of your toes.
And this feeling of warmth makes you feel safe and relaxed,
Just like being wrapped in your favourite blanket on a cold winter's night.
So just stay like this for a moment,
Feeling warm and safe.
Just when you feel the black cloud of depression hanging over you,
Summon up this beautiful image of the beach and floating in the warm water and simply return to this meditation.
So now,
Just very slowly start to open your eyes and just sit there a moment,
Just gently bringing yourself back into your room.
