Guided Meditation for Seasonal Depression

Hi.

Come in out of the cold.

Stay a while.

If there's a blanket nearby...

pull it over your lap.

Or put on your softest sweater.

Wrap yourself up.

Let it be a little cozy.

We have six minutes.

No one needs anything from you in here.

Breathe in slowly...

And let it out.

Slower than you'd usually bother to.

Listen to the fire.

The little pops and crackles.

Let that sound keep you company.

It's getting dark earlier now.

Some days it feels dark by dinner.

And maybe you feel it.

A heaviness that wasn't there in July.

Getting out of bed takes longer.

Things you used to enjoy...

feel like chores now.

You might want to sleep more.

And talk to people less.

Maybe friends text about plans...

and you leave them on read.

Not because you don't care.

It's just that the couch...

feels like the only place that makes sense.

Let's call it what it is.

The shorter days are hard on you.

They're hard on a lot of people.

This isn't you being lazy.

And it isn't a character flaw.

It's Lots a real thing.

of people notice it every fall.

So for now...

let's not try to fix anything.

Let's just bring in some warmth.

Let your eyes close, if that feels okay.

Now picture a sunny spot.

Somewhere you've been.

A porch in June.

A beach towel.

Or just a kitchen floor...

where the afternoon light comes in.

Like a cat would find.

Picture yourself sitting right in it.

Feel the sun on your face.

On your forehead first.

Then your cheeks.

Let your face soften in it.

Your eyebrows.

Your jaw.

Now breathe in slowly...

and imagine that warmth...

sliding down into your chest.

Breathe out...

and let it spread.

Across your chest.

Into your shoulders.

Breathe in again...

and feel it move down your arms.

And out...

into your hands.

Warm palms.

Warm fingers.

Let your hands rest there, Maybe warm.

they tingle This a little.

warmth is yours.

You can come back any to it...

gray afternoon you want.

And the real sun is still out there.

It's just up for fewer hours now.

In a couple of months...

the days start getting longer again.

A little bit, every single day.

Now just rest in the warmth.

Let the fire crackle.

Breathe in...

And out...

You don't have to feel happy.

Warm is enough for now.

Let the blanket be heavy on your lap.

Let the fire do the work.

You can just sit here...

and be looked after for once.

If a sad thought drifts through...

let it pass by the fire.

It doesn't have to stay.

The fire keeps crackling softly.

The sunny spot goes with you.

Keep your blanket on.

Just open your eyes.

A slow breath in...

And out.

Here's your next step.

Tomorrow morning, find the daylight.

Take your coffee outside.

Or to the brightest window you have.

Sit there while you drink it.

Even if it's cloudy.

Even if it's cold.

Wear the sweater.

Cloudy daylight is still daylight.

And please hear this part too.

This meditation is for comfort.

It isn't treatment.

If the heaviness keeps hanging on...

talk to your doctor.

They can help with this.

And if you're really struggling...

reach out to someone you trust.

Or a licensed professional.

In the US...

you can call or text 988.

For now, stay warm.

And find some light tomorrow.