Meditation For Dealing With Pain And Depression

This meditation is geared for healing your pain and depression. It's true that all of us have times when we need comfort and support just as we need to know that we are not alone. Join me for this healing session. Music by Chris Collins. #61

Transcript

Welcome,

And I hope that each one of you will come to find peace within yourself.

Today,

I want to do a meditation for dealing with pain and depression.

It was requested by Q during one of the live sessions.

Close your eyes now,

And let's get ready to get in touch with our breath.

It doesn't matter if you're sitting,

Lying down,

Or standing.

The only thing that matters is that you are comfortable in this moment and alert.

First,

Let's scan our body and look for any issues or any tension.

Relax your face,

Unfurrow your brow,

And unclench your jaw.

Relax your neck and your shoulders,

Maybe roll your neck around,

Or shrug your shoulders and let them drop.

Relax your arms and your hands,

And let go of any tension in your chest or belly,

And feel yourself getting heavier with each and every breath.

Relax your legs and your feet,

And as you begin to relax,

Let's focus even more on our breath.

I've said it many times before,

But our breath is a river as it flows in and flows out.

Just inhale slowly,

And then gently exhale.

Notice your breath.

Notice where you feel it,

Maybe a cool sensation in your nose as the breath flows in,

Or the movement of your chest or belly as the breath flows in and out.

We're just breathing,

Breathing in and breathing out,

One breath at a time.

Don't forget to notice that little pause that's at the end of each inhale and the end of each exhale.

We don't go immediately from one to the other,

But there's that little pause.

Just continue to breathe at your normal pace,

And don't force anything.

You're not trying to breathe like me.

You're trying to breathe like you,

And be comfortable doing it.

Just let your breath do what your breath does.

Let your breath flow like a river,

Sure and tranquil and calm,

Breathing in and breathing out,

One breath at a time.

And thoughts are always a part of us.

They're a constant part of our world,

But you needn't concern yourself with them when you meditate.

Just focus on your breath,

And let thoughts pass across your mind and out again.

Just observe them without judgment.

Thoughts are like clouds in the sky,

Or waves on a lake.

Just let them flow right out.

I've said many times that following your breath can have a powerful effect on your life.

And being able to get in touch with this current,

This breath,

Can transform your life.

It can help you to deal with tension and insecurities.

It can help you to deal with trouble sleeping.

It can help you to deal with anxiety.

It can help you to deal with pain and depression.

Following your breath can help you deal better with all the problems in your day.

Just breathing in and breathing out,

One breath at a time.

Now just continue to breathe normally,

And just listen to my voice.

I want to point out that while it's usually always better to breathe through your nose,

In some cases,

Intentional mouth breathing is used for short periods to shift the activity in your brain.

It leads to greater states of release,

And clarity,

And presence.

So now for the next few minutes,

We're going to do something a little different.

We're going to inhale deeply through your nose,

Counting to four.

And then we're going to exhale slowly through your mouth,

Counting to six.

Now while you breathe,

I'll be counting and be your cheerleader.

You just need to feel the rhythm of your breath,

And let it anchor you in this moment.

So if everyone's ready,

Breathe in,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four,

Five,

Six.

Breathe in,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four,

Five,

Six.

Breathe in,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four,

Five,

Six.

Breathe in,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four,

Five,

Six.

Breathe in,

Two,

Three,

Four.

Breathe out,

Two,

Three,

Four,

Five,

Six.

And one more time,

Breathe in,

Two,

Three,

Four.

And breathe out,

Two,

Three,

Four,

Five,

Six.

Now just breathe normally.

And while you continue to breathe normally,

Breathe it in and breathe it out,

One breath at a time.

We're going to bring in some healing light.

Just breathe the way you always do and don't force anything.

And now imagine a warm,

Golden light surrounding you.

It's all around you.

It's everywhere you look.

Now picture this light beginning to enter your body through the crown of your head.

And as this beautiful golden light flows down through your body,

It soothes you,

It heals you of any pain,

Of any discomfort.

This warm,

Comforting,

Golden light is all around you,

And it's moving slowly inside of you.

Just let the light expand as you just softly breathe.

The light is filling every cell of your body with healing energy.

And as this healing light flows in and around you,

You're just breathing in and breathing out,

One breath at a time.

Place your hand over your heart and repeat silently or aloud,

And just repeat after me.

May I be free from suffering.

May I be at ease.

May I be at peace.

Say it again.

May I be free from suffering.

May I be at ease,

And may I be at peace.

And now as you continue to breathe,

Just acknowledge your pain and your emotions.

At this point,

You should choose an affirmation that resonates with you,

Like,

I am resilient,

Or I am worthy of healing,

Or I am not alone.

I'm particularly fond of that one.

So let's use I am not alone,

And we'll repeat it three times.

And as we say it,

Truly believe that it's the truth,

Because you are not alone.

I'm here for you,

And everyone else listening to this is here for you.

So let's say it.

I am not alone.

I am not alone.

I am not alone.

Now as we come to a close,

Take in a deep breath through your nose,

And exhale as you visualize any remaining tension in your body going out with your breath.

Open your eyes and come back into the room.

Wiggle your fingers and toes and stretch and feel how good it is to be alive.

How good it is to be here.

And knowing that the pain and the depression will pass,

You just have to believe that you are enough,

That you are not alone.

And I want to thank each and every one of you for taking the time to join me in this moment.

I'm here for you.

And if you'd like to join us in our group,

Meditation with Michael,

It's here on Insight Timer.

We'd love to have you.

I hope this has truly been a beneficial and healing session.

Do this meditation again when you need support.

Till next time.

Reviews

Thank you for reminding me that I am not alone and that it will all pass. 🙏❤️

You have such an easy, relaxed style that takes away a lot of the barriers to meditation. This really helped me, I will come back again when I need this. Thank you Michael 🙏🏻

Beautiful, sensitive and so warm and supportive, I didnt think Michael's meditations could improve, they are so good but this one feels special ❤️🕊️🙏 I

Michael, what a truly healing, soothing meditation. I love the calming breath, and the image of breath being like a river. The golden light and all three invocations helped me to feel at peace. Gratefully appreciating 🙏🏽☀️🪻💚

thank you so much Michael 🙏🏻. The more I listen all your tracks and this one especially for the subject, the more I understand "one breath at a time" is the key to change our lives in dealing with daily challenges. And, the last part of this track is also the key " you are not alone" when repeating saying it.