Daily Meditation for Anxiety and Depression. This is the first guided meditation in a 7 part series for overcoming chronic stress, depression and anxiety disorders.
The meditation is simple to complete daily being only 11 minutes long. Make sure you have a relaxing place to sit or lie.
Here is the script for the meditation for anyone that is interested or would like to make their own version, please ensure that you credit and link to Nat Pike and Manifestation Magnet who own the copyright to the script and recording.
Welcome to the first meditation in the healing depression and anxiety series
Let’s start the session today by finding a relaxed place where you can sit or lie down.
Find a comfortable position for your arms at your side and place your hands in a restful state.
Feel the gentle weight of gravity on your body as you sink into a blissful and happy place and when you’re ready, Close your eyes.
Gently scan over your body. See if any part of it wants to let go or relax. Move your toes a little bringing your attention to the soles of your feet. Notice any tightness in your feet and release any tension.
Tense up your facial muscles just a little and then let them fall back into their natural position of calm and rest.
Bring your attention to the top of your head, you might feel a slight tingling sensation in your scalp.
Imagine your head surrounded by soft white light as if it were glowing gently, let this luminosity surround you and fill your body with peace.
Now I want you to take a nice, deep breath right to the bottom of your stomach and hold it in for just a moment and breathe out. Feel the tension leaving your body as you breath the air out. Now take another slow breath and feel the life that your breathing is bringing into the physical body.
Bring your attention to the present moment, with openness and focused clarity. Become aware of the subtle spaces that occur between my words, between your breaths, between all things.
Notice any thoughts that come up, acknowledge them and then let them fade away until there is clear, gentle silence.
Draw in the quietness and receive the healing that silence brings.
Now I want you to know that everything is right where it needs to be, including you. You are right here, right now and that is simply how it is. There is nothing you need to do right now except be here.
I want you to picture yourself going about your day filled with happiness, energy and calm focus.
Imagine all the good things you can do to nourish your body and be kind to yourself.
There may be thoughts coming up about things you have to do, things that have happened in the past, things that might happen in the future. I want you to imaging all those thoughts being burned up by fire and their ashes floating off in the wind.
Feel the calmness that enters your being as all these false thought forms disintegrate into nothingness leaving a still quietness.
You have many great and wonderful things in your life, even though you might not realise it.
I want you to imagine yourself full of health, with glowing skin, a big smile on your face, surrounded by many loving friends. Begin to picture yourself easily achieving many great and wonderful things with little to no effort at all.
Now imagine yourself overcoming any obstacle that stand in front of you, picture your body growing to a giant size. Feel the courage well up from deep inside of you, imagine your skin glowing and your body full of power and strength.
Imagine picking up any problems that you have and crushing them in your fist, as they crumble into sand and blow away on a warm breeze.
You are valuable, you are strong, you belong here and you are loved.
Never forget the strength that you have inside of you to change, to overcome to win in your life. As you move forward in a journey of healing and empowerment many people will draw strength from you as they look up to you with respect and gratitude.
It only takes one step in the right direction to begin a wonderful journey, it takes courage to continue down a new path, but soon you will find new strength to continue. Life is now working for you, not against you.
Be kind to yourself allow things to happen in their own time.
Now take a few deep breaths
Focus on the body as it gently rises and falls with each breath.
Begin to bring your awareness back into your body.
Become aware of the room you are in and the space around you.
Take another deep breath and when you are ready, open your eyes.
I hope you have enjoyed this guided meditation on having overcoming depression and anxiety. I wish you all the best in your journey towards healing and I look forwards to seeing you in our next session.
thank you to Lee Roosvere for Providing the creative commons music for this video "self care"