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The Practice Of Alleviating Depression

Welcome kindred spirit, before we begin let's bring awareness to why you were drawn to this topic.

How does your body feel when you reflect on alleviating depression?

What emotions come to the surface?

What beliefs do you have surrounding this topic?

What stories do you tell yourself and others about this?

How will being mindful of alleviating depression help support your day-to-day life?

With a deep exhale bring a gentle awareness that others are feeling similar about this topic as you.

Let’s Begin

Begin by taking a deep breath and hold it for 5 seconds...exhale and relax....take another deep breath holding it for 5 seconds, as deep as you can, and hold it...and as you exhale just imagine blowing out all of your stress....take a third deep breath in and hold it....and as you exhale again you blow out any stress you’ve been holding on to, saying to yourself “relax now”...

This is your new solution to stress.

Whenever you become stressed in the future, you simply take 3 full deep breaths,

holding it at the top of the in-ha-la-tion for 5 seconds, and when you exhale, blow out any stresses that you feel.

And on the third breath as you exhale you simply say to yourself, relax now.

From now on you choose to be relaxed.

You choose to be calm.

You choose to be in control of all you do because your health is very important to you.

Remember that it is natural for you to be healthy and happy.

It is unnatural for you to have sickness and misery.

Now hear yourself saying:

Each day, in every way, I get better and better.

In order to make a change I challenge myself.

Change is not comfortable, in fact, it is inconvenient, so if I feel comfortable with the change I am making, I am probably not extending myself enough.

When I have a negative thought, I acknowledge that I feel this way and then I release it.

When another negative thought arises, I catch it quickly and I say with confidence,

I acknowledge that part of me feels this way, but this thought does not help me right now.

Each day, in every way I get better and better.

Whenever I am presented with feelings of stress, I know my breath is there to soothe me and guide me into relaxation.

Every single day, I become more aware of all the good things going on in my community, and in the world around me.

When I feel that darkness is surrounding me, I know that the way to see light is to take 3 deep breaths, relaxing my mind and body by doing so.

Each day, in every way I get better and better.

In order to make great change, I challenge my thoughts.

From now on I challenge every single negative and unproductive thought that arises.

From this point forward, whenever you find yourself having negative unproductive thoughts, you will immediately say to yourself the word STOP.....

Let me repeat that to you so that it is perfectly clear.... whenever you find yourself having negative unproductive thoughts you will immediately say to yourself the word STOP, and as soon as you say the word STOP you'll find that the negative thoughts you were having will just disappear.

This gives you the opportunity to start a new positive thought process.

Good. You are doing good.

You are doing very powerful work by practicing this meditation daily, without skipping a


This is the way you change your life for the better.

Thank you for practicing alleviating depression.


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