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meditation for sadness and depression A guided meditation to lift your mood when you're feeling low. To practise the meditation, ask a friend to read it, or record yourself and play it back. Alternatively, find a link to an audio version at the end! Hello, and welcome. If you're feeling sad today, you've come to the right place. We're going to do a guided meditation to help us lift our spirits and be our best and most beautiful selves. To begin with, we're going to sit in a comfortable position, either on the floor or on the edge of a chair. And now we're going to pay careful attention to how we're sitting. When we're sad, we often slump, looking at the floor or at our laps. This can restrict our breathing and reinforce our feelings of sadness. So let's straighten our spines, in a way that feels natural but not forced. We don't want to create any tension in our bodies. Notice how you feel. Maybe you're a little more alert and clearheaded now that you're sitting upright. We're going to close our eyes, if they aren't already shut, and we're going to take some deep breaths in through the nose and out through the mouth. We're going to breathe into the abdomen, so that we feel our stomachs rise as we inhale and fall as we exhale. And we're going to draw out our exhales longer than our inhales, to soothe any anxiety we may be feeling. And as we breathe, we feel any tension in our bodies releasing. [Pause] When we're very sad, it's easy to feel like we're all alone in the world. We may think noone understands or is able to help us. It can be hard to imagine how we will ever be happy again. But none of us are really alone we're all connected. So think about somebody who loves you. Feel your connection to them, and feel the warmth of their love surrounding you like a cocoon. If you feel like there's no one who loves you, that's probably not true. But if that's what you really believe, you can think of a loved one you've lost, maybe a parent, and feel their love for you instead. And just know that there are so many people out there who would love you if they had the privilege to get to know you. So feel your connection to all those people, and be seedling magazine | 38
[Pause] How do you feel? Maybe you feel lighter again. You may even experience an unexpected surge of joy but if not, then that's okay. Now we're going to gently to descend back down, floating softly into our homes and landing gently back in our seats. And slowly we're going to flutter our eyelids open and look around us. Maybe the room looks a little different brighter, more vibrant. Feel that everything in the room is imbued with the love of the universe. completely enveloped by their love for you. And now maybe you feel a little lighter, even buoyant. This may sound a little silly, but we're going to use that buoyancy to imagine we're rising up from our seats. We float up and up, right through the roof if we're indoors! And then we're floating above our homes or wherever we're practicing, looking down on the surrounding area. Now let's take that love and buoyancy into the rest of the day. Try to get some real sunlight if possible it's scientifically proven to help treat depression. And if you can, go hug someone you love. Hopefully you're feeling at least a little better feel free to repeat this meditation whenever you're feeling down. Peace. We're going to feel the warmth of the sun on our skin as we drift. And now we're going to imagine our sadness as a dark cloud hanging over us, and as the sun hits it, it starts to disperse. Pure sunlight is shining into all the dark places inside us, making them bright. Click to listen! Now, maybe we float on our stomachs, looking down on the world. We see towns, hills, mountains, rivers, and marvel at how beautiful the world is. We feel light, free of our everyday stresses. Let's take a moment to do that. And now maybe we flip onto our backs, looking up at the vastness of the sky above. We watch the carefree birds soaring on the breeze, and think of the infinite universe that our planet drifts in. And as we do so, we realise that the possibilities for our lives are just as infinite. Though we may feel trapped in our current situation, it is an illusion. This too shall pass. So we think of the endless possibilities and potential that exist for us, and we feel that the universe is benevolent and loving. It has wonderful things in store for us. So now we're going to take a couple of minutes to just float, breathe, and meditate on those amazing possibilities. Audio version seedling magazine | 39
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