Free 10 Minute Guided Meditation Script to Overcome Depression [PDF]

Welcome to this meditation for overcoming feelings of depression.

I am honored to guide you.

It can be very troubling to struggle with depression but when you take the time out every day to sit in meditation and observe, you will find that you can slowly pull yourself out from the depths of depressive feelings.

So, begin by making sure you will not be disturbed by anyone or anything for the duration of this recording.

This valuable time is for you to relax and tune in to your body sensations and your emotional state.

Developing a consistent meditation and mindfulness practice is proven to help you lead a happier more peaceful life and improve your general state of well-being.

So, value this time during this session as sacred.

Relaxing into a very comfortable position make any last adjustments to your body so that all of your muscles can let go and fall limp.

Once you find your spot take a big deep breath in and then remain still.

If you need to move to adjust your position at any time during this session feel free to do so.

But otherwise, maintain a stillness as best you can.

Breathing in deeply and exhaling, sinking into the surface that supports you.

Whether you suffer from severe episodes of depression or occasional bouts of unhappiness, meditation is proven to help you.

All it takes is dedication to the practice and techniques daily.

So, let’s reset your mind back to the natural state of joy giving you freedom to live a happier and healthier life.

Imagine that the breath is a tool for relaxation.

Breathe in and as you exhale you become more relaxed.

Breathe in again.

Exhale and relax.

Next, allow your breath to slow down.

Breathing.

Slowing and calming the breath.

Becoming slower and slower.

This feels so good.

(pause)

A great way to fight feelings of despair is through practicing the body scan technique.

This is a very simple and common method of calming the mind and body through focused attention on different areas of the body.

It can be don’t at any place, anytime, and in any way that feels best for you.

Allow me to guide you through a body scan, and just enjoy the relaxation that comes from focusing on the body in the present moment.

Now let your toes on your right foot relax, just by placing your focus here on them.

Then your toes on the left foot.

Let them relax.

(pause)

Then relax both feet.

Feel the relaxation traveling up to your ankles.

(pause)

Feeling a deep peaceful sensation traveling up your lower legs.

(pause)

Up to your knees and thighs.

(pause)

Relaxing your hips and pelvis.

(pause)

A calm and soothing feeling is filling your abdomen.

Your digestive system.

(pause)

Relaxing your lower back as well.

(pause)

Now imagine this relaxing sensation traveling up your back.

(pause)

As well as up through your ribs and chest.

(pause)

Relaxing your heart.

(pause)

Calming the lungs.

(pause)

Breathe deeply in and out.

(pause)

Become aware of the relaxation traveling to your shoulders.

(pause)

Down each arm.

Removing any tension along the way.

(pause)

All the way to each fingertip.

(pause)

Now notice it going up your neck, letting go of any stress or strain here.

(pause)

Your entire head relaxes.

(pause)

Your ears.

Eyes.

Nose.

Mouth.

Chin and forehead.

(pause)

All the way to the very top of your head.

(pause)

Breathe deeply again, allowing this relaxation to multiply.

(pause)

Good.

(pause)

Notice how your body feels right now after the body scan.

(pause)

Now let’s focus on our thoughts.

Did you know we have over 60,000 thoughts a day?

You must know with this number, not all of what you think is true.

So, what kind of thoughts lead you to feeling depressed?

Notice them.

I bet they are familiar things.

And then say to yourself, I no longer want to think this way anymore.

And begin to implement new thoughts.

Right now.

Through this practice of repetition.

Through meditation, you are changing what you think, because you have the power of choice.

Thoughts create reality.

So let’s change the way you experience life right now.

Say to yourself these positive statements, and even if they don’t feel true to you right now, this is a new technique you are starting of positive thinking, and practicing makes for perfect.

Repeating to yourself and changing your life.

I have a strong mind.

I am freed from the grip of depression.

I choose to think only positive thoughts.

I naturally see the best in everyone and everything.

I am happy to be who I am.

I have overcome depression.

I enjoy life and let go of the past.

Beating depression has made me strong and resilient.

Happiness and gratitude are my way of life.

When I get down, I think of as many positive things as I can.

Wonderful.

Accessing these positive statements is now your priority on a daily basis, no matter how false they may feel at first.

Train yourself to think positively.

It takes dedication and practice to overcome depression and negativity and you have the power to do it!

Gently rise from your meditation feeling a new fresh start in life.

Take one last deep and powerful breath.

And open your eyes.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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