Free 15 Minute Mindfulness Guided Meditation Script for Depression [PDF]

I’ll share a mindfulness exercise that can help alleviate depression.

So if at any time you experience any uncomfortable thoughts, that it is normal.

Just redirect yourself back to your breath or the specific exercise instructions.

If overwhelming thoughts persist, be sure to share them with your healthcare provider.

While uncommon, if you experience a psychiatric emergency, please call your doctor, or dial 911 to get some support.

With that in mind, let’s begin by exploring how we can bring mindfulness to depression.

As with all difficult emotions, mindfulness will help you reconnect with your bodily sensations, where the trauma lives, and connect it with the love that you already have inside you to help defuse blocked energy and integrate what’s happened to you both cognitively and emotionally.

Once your self-soothing skills are in place, this is easier to do.

More and more people find that directing their attention to their bodies and the sensations within helps them to relax, feel stronger, and improve their sense of well-being.

It not only reduces depression, but alleviates pain, lowers anxiety, and boosts the immune system, to name just a few.

It begins by helping you to relax, and clear the mind.

Then, it calls upon your senses and awareness to engage your embodied presence.

Finally, it encourages you to experience a new way of being, one with a strong sense of love, care, courage, and self-compassion.

One that feels fuller, and engaged with each passing moment without getting caught in whatever has happened in the past.

Should you notice your mind wandering away from anything I ask you to do, you can gently guide it back to what’s happening, here and now with gentle ease.

So to begin this mindfulness meditation for depression, see if you can position yourself as comfortably as you can, shifting your weight so you’re allowing your body to be fully supported by your chair, your bed, or whatever is supporting you.

Taking a couple of deep, full, cleansing breaths.

Inhale fully and comfortably deep into the chest and belly.

In and out.

Now, see if you can send the warm energy of your breath to any part of your body that’s tight or heavy and release the discomfort with the exhale.

You can feel your breath going to all the tense or heavy places, loosening and softening them.

See if you can feel the healing action of the breath with friendly but detached awareness.

Any unwelcome thoughts that come to mind, those too can be sent out with the breath, released with the exhale so that for just a moment the mind is empty.

Allow any feelings to just come up and move through you, seeing it as a kind of necessary rinsing that’s taking place.

Any emotions that you sense might be embedded in there, those too are noted and acknowledged and sent out with the breath so that you’re emotional self can be still and quiet.

And now, picture someone who loves you.

More than anyone else loves you.

They could be alive or passed away.

It could be a parent, a child, a pet, or a spiritual figure.

Someone who loves you unconditionally.

With strong feelings of warmth and care.

Reflect on their love for you, and how they look at you.

See if you can feel their charge of powerful, loving energy in your heart.

Warm pulsing waves of nourishing, soothing energy, moving right through barriers of dull, deadened space.

Melting away any thick heavy fog in the body.

And the mind, going straight to the core of your energy, releasing and awakening it, and feeling it begin to expand all through your body.

Charging and renewing each and every cell.

Feel your energy gather.

Getting stronger, deep in your center.

The rich, vital supplies of your own unique life force, radiating strength and purpose to every corner of your being.

You can breathe more deeply and easily, filling your whole body with this generous, healing energy.

Feeling its warmth and aliveness, send hope and comfort to every part of you.

Breathing in to touch it, breathing out to let it move through you.

Feel your body awaken, feel the fog around you dissolve and lift.

The dullness evaporating in your body, the mind sharpening, the senses coming alive with each breath.

Breath, by breath.

Moment, by moment.

You understand how hard it has been.

How cut off you may have felt from yourself and others.

Living with some form of depression around your heart.

How isolated you may have been, in this heavy fog that has surrounded you.

And see if you can feel with your whole heart, with your whole being, that you are in the process of healing.

That you will continue to heal as you more and more release the places that hold pain and resentment, disappointment and self-hatred.

As you breathe with this increased energy pulsing through you, you can remember the feel of your body.

With its full vigor, doing what it loves to do, strong, and smooth, and steady, alert and focused, enjoying its aliveness.

Breathing in to touch it, breathing out to let it move through you.

Sending your own energy to every corner of your being.

Rich and full and clearer than before.

Now take a deep full cleansing breath.

You might feel that something powerful has happened.

In your heart, your body, and your mind.

And now, feel yourself sitting in your chair or lying down, breathing in and out very rhythmically and easily.

And open your eyes whenever you’re ready.

So, thank you for having the courage to do this unusual mindfulness practice.

To recap, it’s very useful to practice bringing kind awareness to the sensations of your body.

This will serve as a foundation for concentration and present-moment attention.

Also, it can be easier to access more energy and love in the body by calling forth an image or feeling from someone who loves you more than anyone else does.

And finally, see if you can use this energy and love to help dissolve blockages and barriers around your heart, your belly, and any area of your body that may feel heavy, tense, or disconnected.

I hope this mindfulness practice has helped you.

Thank you for your mindfulness.

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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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