Hello and welcome to this meditation.
My name is Maha Bodhi and today I will be guiding you through a meditation to relieve depression and anxious thoughts.
Begin by making sure that you are in a comfortable position and you will not be disturbed for the duration of the session.
Now bring your focus to your breath and really pay attention to how your lungs expand and rise on an inhale and how they contract and hug back in when you exhale.
Let your breath flow however it wants right now.
Rest your awareness at your jaw and if you feel any tension there,
Can you simply breathe into the sensations in your jaw and as you exhale allow it to release a little.
Inhale again.
Imagine that you are breathing in a new life and when you exhale allow all the fear to completely fade away.
Take another breath in and when you exhale feel yourself let go of any worries.
Notice how relaxed you are becoming right now.
And as we begin our boxed breathing breath practice,
See if you can allow your breathing to be soft and smooth,
Dropping into a state of ease and trust.
And now inhale through the nose for 1,
2,
3,
4.
Hold but soften for 1,
2,
3,
4.
Inhale through the nose for 3,
2,
1.
Pause for 4,
3,
2,
1.
We keep going.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Last round.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Take a big breath in and an easy breath out.
Let another breath come in naturally.
And as you exhale a gentle wave of relaxation sweeps over you.
Good.
You're doing great.
Now allow any thoughts that previously held you back to become smaller and smaller.
And watch negative thoughts just diminish little by little.
As if you are riding away in a car and these negative thoughts are sitting along the roadside,
Shrinking into the distance as you ride away with ease.
And as you see them go,
You are freed from their grip.
And if you have any more negative thoughts rise,
Drop them off on the side of the road by any creative means that arise and ride away.
Watch them grow smaller until they are consumed by the horizon.
Allow yourself a few moments to simply be.
Let another breath come in naturally,
Imagining a bright future.
And 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.
And let yourself feel calm and peaceful.
You deserve this wonderful feeling of serenity.
You are open now to receive new thoughts.
And you open up even more with each breath you take in to a new and fresh energy.
Notice how new ideas begin to present themselves to you.
And bring up feelings of abundance as if you have so much that your cup pours over for others to enjoy the abundance you have created.
Imagine that you are energized and have a zeal for life.
And even if this is not true of your present self,
Imagine it vividly and with as much detail as you can.
See yourself full of energy and optimism.
You can imagine it as if you are watching a movie of yourself if it helps.
But see the colors brightly and watch yourself full of ambition,
Taking steps towards achievement.
Stay with your breath and allow your intentions to remain positive.
Even if you don't feel positive in this moment,
You can imagine what being joyful is like.
Feel it in your heart space.
Allow your heart to open up just a little bit.
And so breathe into this joy that you are creating.
It is safe for you to feel joy.
And notice how you are consciously shifting any depression or anxious thoughts right now into peaceful feelings instead by following your breath.
Breathe deeply and let your exhale completely relax you.
Notice and feel changes from this moment right now and the difference between how you felt before you began this meditation.
Your new thoughts find a new home within your inner being.
Return your focus to your breath for a few moments.
And take your time to really commend yourself for taking these steps towards a better life.
And truly accept this wonderful change to your new life.
Now take as much time as you'd like to just be in gratitude for several moments.
And in your own time and whenever you are ready,
And hurried,
And rushed,
Slowly begin to open your eyes,
Opening up to a new perspective.
Good.
This meditation is offered to you with love and gratitude.
1 you you you you you
