I'm going to share a mindfulness and hypnotic exercise that can help alleviate depression.
So if at any time you experience any uncomfortable thoughts,
Just know that that's normal.
Just redirect yourself back to the breath or the specific instructions.
It's overwhelming that thoughts can persist.
Let's begin by exploring how we can bring mindfulness to negative thoughts.
As with all difficult emotions,
Mindfulness,
Meditation and hypnosis will help you reconnect with your bodily sensations,
Usually where the trauma lives,
And connect with it the love that you already have inside you,
To help diffuse the blocked energy and integrate what's happened to you,
Both cognitively and emotionally.
Once your self-soothing skills are in place,
It will be much easier to do.
So 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 negative thoughts and depression,
But alleviates pain,
Lowers anxiety,
And boosts the immune system,
And that's just to name a few.
So it all begins by helping you to relax and clear the mind.
Then it calls upon your senses and awareness to engage your embodied presence.
Finally,
It encourages you to experience a new way of being,
One with a strong sense of love,
Care,
Courage,
And of course self-compassion.
One that feels fuller and engaged with each passing moment.
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,
You can gently guide it back to what's happening,
Here and now,
In the moment,
With gentle ease.
So to begin this exercise for negative thoughts and 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 the chair,
The bed,
The floor,
Or whatever is really supporting you.
Take a few deep,
Full cleansing breaths.
Remember to inhale fully and comfortably,
Deep into the chest and belly.
In and out now.
And just continue breathing those deep breaths,
Full stem quiet,
Just for a moment.
Good.
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 and 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 that for just a moment,
The mind is empty,
Where you exist in between the thoughts.
Allow any feelings to just come up and move through you,
Seeing it as a kind of necessary sensing.
Any emotions that you sense 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.
Good.
Now try to picture someone who loves you,
More than anyone else loves you.
They could be alive,
Or even passed away.
It could be a parent,
A child,
A pet,
Or even a spiritual or religious figure,
Someone who loves you unconditionally,
With strong feelings of 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 the barriers of the dull deadened space.
Melting away any thick,
Heavy fog in the body and the mind.
Getting straight to the core of your energy,
Releasing and awakening it and feeling it begin to expand all through the 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 now,
Filling your body with this generous healing energy.
Feeling its warmth and vividness send hope and comfort to every part of your body.
Breathing in to touch it,
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 and the senses coming alive.
With each breath,
Breath by breath,
Moment by moment,
You understand how hard it's been,
How cut off you may have felt from yourself and others,
Living with some form of negative thoughts and depression around your heart.
How isolated you've been in this heavy fog and mist that has surrounded you and see if you can feel with your whole heart,
With your whole being,
That you're in the process of healing and 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 pulsating through you,
You can remember the feel of your body with its full vigor,
Doing what it loves to do,
Strong,
Smooth,
Steady,
Alert and focused,
Enjoying its aliveness.
And remember,
Breathing in to touch it and 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.
Good.
Now take a deep full cleansing breath in.
You might feel that something powerful has happened in your heart,
Your body and your mind.
And now feel yourself sitting in your chair or lying down,
Breathing in and out,
Rhythmically and easily.
Good.
Now just to recap,
It's useful to practice bringing kind awareness to the sensations of your body.
Will serve as a foundation for concentration and present moment attention.
It can also be easier to access more energy and love in the body by calling forth an image or 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 you may feel heavy,
Tense or disconnected.
Very good work today.
Good night and namaste.
