Bite-Sized Meditation: Depression

If you're feeling weighed down or numb, this short three-minute meditation offers a gentle reminder that you're not alone — and that depression isn’t forever. By grounding in your breath and allowing yourself to simply be, you create a small space of compassion and connection in the midst of struggle. Bite-sized meditations are here to walk with you, one breath at a time.

Transcript

So let's talk about depression.

When you're in it,

Everything can feel heavy.

Even getting out of bed or answering a text might seem impossible.

And it's not just sadness,

It's the absence of energy,

Of interest,

Or even of hope.

And if that's where you are right now,

Just know this,

That you're not broken.

You're sane,

You're human,

And you're also not alone.

So let's just take a moment to notice your breath.

Breathing in.

Breathing out.

There's no need to change it,

Just feel it.

In.

And out.

You don't have to fix anything right now.

You don't need to feel better.

You just need to feel this breath.

Just see if you can let that be enough for the next few moments.

Yeah.

Just bring your awareness to the weight in your body,

The pull of gravity.

And instead of resisting it,

Just see if you can let yourself rest into it.

Like your body is being gently held by the earth.

Supported.

Now when depression makes you want to isolate,

The breath can be your connection.

When your thoughts feel like too much,

This moment is permission to pause.

And remember that depression isn't forever.

It's just something you're working through right now.

Not all days are going to feel like this.

As Victor Hugo wrote,

Even the darkest night will end and the sun will rise.

So with that in mind,

Let's take one more breath.

In.

And out.

And as we wrap up here,

Just remember that you're still here.

And that means that there's still light ahead.

Thanks for joining me.