I will share a mindfulness exercise that can help alleviate depression.
So if at any time you experience any uncomfortable thoughts,
It is normal.
Just redirect yourself back to your breath or specific exercise instructions.
With that in mind,
Let's begin by exploring how we can bring mindfulness to depression.
As with all difficult emotions,
Mindfulness will help you reconnect with your bodily sensations,
Where the trauma lives,
And connect it with the love that you already have inside of you,
To help diffuse blocked energy and integrate what happens to you,
Both cognitively and emotionally.
Once your self-suiting skills are in place,
This is easier to do.
More and more people find that directing their attention to their bodies and the sensations within,
Helps them to relax,
Feel stronger,
And improve their sense of well-being.
It not only reduces depression,
But alleviates pain,
Lowers anxiety,
And boosts the immune system,
To name just a few.
It begins by helping you to relax and clear the mind.
Then it calls upon your senses and awareness to engage your embodied presence.
And finally,
It encourages you to experience a new way of being,
One with a strong sense of love,
Care,
Courage,
And self-compassion.
One that feels fuller and engaged with each passing moment,
Without getting caught in whatever has happened in the past.
Should you notice your mind wandering away from anything I ask you to do,
Begin gently and guide it back to what's happening here and now,
With gentle ease.
So to begin this mindfulness exercise for depression,
See if you can position yourself as comfortably as you can,
Shifting your weight so you're allowing your body to be fully supported by your chair,
Or your bed,
Or whatever is supporting you.
Taking a couple of deep,
Full,
Cleansing breaths,
Inhale fully and comfortably deep into the chest and belly,
In and out,
In and out,
In and out,
One more time,
In and out.
Now see if you can send the warm energy of your breath to any part of your body that's tight or heavy,
And release the discomfort with the exhale.
You can feel your breath going to all the tense or heavy places,
Loosening and softening them.
See if you can feel the healing action of the breath,
With friendly,
But detached awareness.
Any unwelcome thoughts that come to mind,
Those too can be sent out with the breath,
Released with the exhale.
So just for a moment the mind is empty.
Allow any feelings to just come up and move through you,
Seeing it as a kind of necessary rinsing that's taking place.
Any emotions that you send might be embedded in there,
Those too are noted and acknowledged,
And sent out with the breath.
So that your emotional self can be still and quiet.
And now picture someone who loves you,
More than anyone else loves you.
They could be alive or passed away,
It could be a parent,
A child,
A pet,
A spiritual figure.
Someone who loves you unconditionally,
With strong feelings,
Warmth and care.
Reflect on their love for you and how they look at you.
See if you can feel their charge of powerful,
Loving energy in your heart.
Warm,
Pulsing waves of nourishing,
Soothing energy,
Moving right through barriers of dull,
Deadened space.
Melting away any thick heavy fog in the body.
And the mind going straight to the core of your energy,
Releasing and awakening it and feeling it to begin to expand all through your body.
Charging and renewing each and every cell.
Feel your energy gather,
Getting stronger,
Deep in your center.
The rich vital supplies of your own unique life force.
Radiating strength and purpose to every corner of your being.
You can breathe more deeply and easily,
Filling your whole body with this generous healing energy.
Feeling its warmth and aliveness send to hope and comfort to every part of you.
Breathing in to touch it and breathing out to let it move through you.
Feel your body awaken,
Feel the fog around you dissolve and lift.
The dullness evaporating in your body,
The mind sharpening,
The senses coming alive.
With each breath,
Breath by breath,
Moment by moment,
You understand how hard it has been.
How cut off you may have felt from yourself and others,
Living with some form of depression around your heart.
How isolated you have been in this heavy fog that has surrounded you.
And see if you can feel with your whole heart,
With your whole being,
That you are in the process of healing.
That you will continue to heal,
As you more and more release the places that hold pain and resentment,
Disappointment and self-hatred.
As you breathe,
With this increased energy pulsing through you,
You can remember the feel of your body with its full vigor,
Doing what it loves to do.
Strong and smooth and steady,
Alert and focused,
Enjoying its aliveness.
Breathing in to touch it,
Breathing out to let it move through you.
Sending your own energy to every corner of your being.
Rich and full and clearer than before.
Now take a deep full cleansing breath.
You might feel that something powerful has happened in your heart,
Your body and your mind.
And now feel yourself sitting in your chair,
Lying down,
Breathing in and out,
Very vividly and easily.
And open your eyes whenever you are ready.
So thank you for having the courage to do this mindfulness practice.
So to recap,
It is very useful to practice bringing kind awareness to the sensations of your body.
This will serve as a foundation for concentration and present moment attention.
Also it can be easier to access more energy and love in the body,
By calling forth an immature feeling from someone who loves you more than anyone else does.
And finally see if you can use this energy and love to help dissolve blockages and barriers around your heart,
Your belly and any area of your body that may feel heavy,
Tense or disconnected.
I hope this mindfulness practice has helped you.
And thank you for your mindfulness.
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