Meditation 1: Introduction to Meditation
Hi there. Welcome to the meditation for depression series. I’m happy to be able to journey with you throughout the next 10 meditations designed to help you create a different perspective of depression. Ultimately, learning to track the thoughts that can cause depression and making changes at the subconscious level that bring lasting results.
Now, depression is a human experience that affects everyone from time to time. In fact, depression is a normal reaction to loss and sometimes it appears for no apparent reason. If you’re feeling depressed, you most likely feel a cluster of emotions, such as anger, sadness, frustration, grief, guilt, and so on. Feeling such feelings is common among everyone at times, but such feelings can go on for a long time and perhaps cause you to lose interest and passion for life.
I offer you good news. There is hope in mediation and mindfulness. See, the thoughts that perpetuate depression will be our focus as we go through the following meditations. The primary technique we’ll use to change our relationship to those thoughts is called noting, which is oftentimes used in mindfulness meditation.
No, you’re not going to repress or deny the thoughts or feelings or even try to figure out where they came from or why they’re here. You’re simply going to change your perception of them; make space for them by taking note of them, or noting them, and watch them lose their hold on you. You’ll be able to become more aware of your body, make a deeper connection with yourself and stay present. You may feel better very soon, or you may experience the feelings less often.
Now, let’s begin. When getting ready to do each meditation, get comfortable in a quiet place. Be sure to turn your phone off, as you don’t want any distractions. You can sit on the floor, in a chair, or you can lie down. Keep your spine straight as you can.
Once you’re comfortable, I want you to gently close your eyes. Give yourself permission to get into a state of non-doing. Of just being. Bring your awareness to your breath. As we begin, you’re going to get yourself into a deep, relaxed state. Now, take a deep breath through your nose while silently counting to four as you do. Exhale to the count of five.
Feel the breath go deep into the belly. Feel the belly expand as you inhale and empty as you exhale. Be here in the moment. Fully present. Forget the world and go within. Imagine as you exhale, you’re allowing yourself to surrender to relaxation.
Do this again. Inhale. 1,2,3,4, Exhale. 1,2,3,4,5. Feel the weight of your body against the floor, relaxing your entire body at the same time. One more time. Inhale. Exhale.
Now, return to your natural breath now. Just let your breath automatically be. Now, you’re going to take a few moments and scan your body from the head all the way down to the toes. As you put your focus on each part of your body, purpose to relax it fully. Begin with your head, relaxing your eyes, your jaw, down to your neck and shoulders, just letting them fully relax, now scanning your chest, belly, your buttocks, keeping everything relaxed as you scan each leg and relax, moving down to your feet and now your toes. Notice how relaxed your entire body is feeling. How heavy you may be feeling against the floor.
Now, bring your attention back to your natural inhale and exhale. Your breathing should be slow and rhythmic. You may even want to silently say “inhale” and “exhale” as you breath to help keep your focus there.
Now, as you are more fully aware of your body, you’re going to invite healing light or energy to run through your body. Go ahead and envision a ball of bright light just above your head. See it bright and beaming with electricity and now see it funnel down through your body, feeling the energy as it hits every area.
Stay here for a minute, feeling love and warmth as this energy penetrates every cell of your body. This is your life force, bringing healing and joy to your cells. Do you feel any particular sensations? Do you feel how your body is a whole? Yes, every part working together in harmony.
Keep in mind that thoughts may pop in at times during meditation time. This is quite normal and during these meditations, you’ll learn how to become an observer of such thoughts and perhaps even change them. We’ll get more into this in the next meditation, but for today, simply take this relaxed feeling and awareness that you have with you wherever you go.
Now, as we end this meditation, congratulate yourself for spending this time loving yourself in this way. For spending time with you at your core. Now, slowly open your eyes and take in your surroundings. Remember, you can take this newfound awareness with you today as your life unfolds moment by moment.
”Depression is a human experience that affects everyone from time to time. In fact, depression is a normal reaction to loss and sometimes it appears for no apparent reason. If you’re feeling depressed, you most likely feel a cluster of emotions, such as anger, sadness, frustration, grief, guilt, and so on. Feeling such feelings is common among everyone at times, but such feelings can go on for a long time and perhaps cause you to lose interest and passion for life.