Hello,
My name is Sam and welcome to this meditation to relieve depression and anxious thoughts.
Make sure you're in a comfortable position and you will not be disturbed for the duration of this session.
Let's start by bringing focus to the breath and really pay attention to how your lungs expand and contract when you inhale and exhale.
Just let your breath flow however it wants to right now.
Notice your jaw and if you feel any tension here just notice it,
Don't try to change anything.
Now breathe into the sensations in your jaw and as you exhale allow it to release a little.
Take another breath in and when you exhale feel yourself let go of any worries.
Now let your breath flow however it wants to right now.
Take another breath in and when you exhale feel yourself let go of any worries.
Inhale again,
Imagine that you're breathing new life in and when you exhale let all the fear completely fade.
Notice how relaxed you're becoming right now.
Let another breath come in and imagine a bright future.
As you let it go notice how depression eases and fades.
Now let your breath flow.
Let another breath come in and imagine a bright future.
As you let it go notice how depression eases and fades.
A gentle wave of relaxation sweeps over you as you breathe in and out.
Allow your breath to flow naturally now.
Let yourself feel calm and peaceful.
You deserve this wonderful feeling of serenity.
As you relax thoughts may start to pop into your mind and this is completely normal.
The brain likes to keep us awake.
It's not as easy as it is to feel.
The brain likes to keep us entertained with lots of thoughts.
But they might not all be positive and you might have thoughts of worries,
Fears or challenges that you're currently facing.
Maybe these thoughts are heavy with visions of all the worst case scenarios painted brightly in your mind.
See all of these thoughts inside of your head watching as they swirl around creating a dark cloud of worry,
Stress,
Anxiety and fear.
Feel how heavy that cloud is.
Feel the energy it has.
Feel the movement,
The intensity.
All this energy of the dark cloud that you've been carrying around.
And it's impacting everything else in your life.
Your focus,
Your daily activities,
Your work,
Your life.
You can feel the energy of the dark cloud that you've been carrying around.
You can feel the energy of the dark cloud that you've been carrying around.
You can feel the energy of the dark cloud that you've been carrying around.
And it's impacting everything else in your life.
Your focus,
Your daily activities,
Your work,
Your relationship with others,
Your joy.
And then a little more.
And a little more.
Every at breath carrying more of the dark cloud outside of your body.
Until finally the entire cloud is now outside of your mind and in front of your face where you can see the dark cloud as it swirls in front of you.
Now you notice something very important.
The distinction between facts and the emotions.
The facts are standing still outside of the cloud and the emotions are standing outside of the cloud.
And the emotions,
The fear,
The stress,
The worry,
The anxiety,
They are what's causing the blackness of the cloud.
And they're all completely normal emotions to be feeling at one point or another.
So take a deep breath in this moment,
Looking at this cloud of emotion outside of you and realize that you are in charge of whether or not you allow its energy in today.
You have your life to live today.
This moment right now is when you get to decide whether to invite in the facts that will help you navigate these times or whether you will invite in the chaos of the cloud of emotions.
And no matter what you decide,
It's all okay.
It's a practice to control what you can and let go of what you can't.
During your day,
Try to recognize the emotions when they arise,
The worry,
The fear,
The doubt and simply honor them and then place them into this cloud swirling outside of you.
Let it be your container to hold it all.
At the same time,
Connect yourself to the present moment,
To what you actually have in your life right now.
Let the beauty of what is in your life at this moment pull you into the present moment so you can choose what to pay attention to and what to let go of.
Try it now.
Think of one thing in your life that brings you joy and happiness.
See it clearly in your mind and allow the feelings you associate with this thing or person to fill your body.
Thinking of how it makes you feel,
The positive emotions you associate with it,
Feelings of appreciation and gratitude,
Love,
Joy and happiness.
Really try to hold on to these feelings in your whole being and take a few moments to allow those feelings to ripple throughout your entire body,
Every cell,
Every limb,
Every digit.
Bring focus back to the breath now and start to allow each one to bring in fresh new energy into the body.
Feel yourself becoming energized and feeling renewed.
Take one enormous breath in and as you breathe this one out,
Blow the cloud away as far as you can.
Remember you can calm feelings of anxiousness or depression by finding your breath and putting the negative emotions into your cloud.
I hope you enjoyed this meditation and I wish you well.
