This is a recording of guided meditation that we had during the original Holding Space Workshop using conference calls as our format to meet.  Using a script from Cheri Huber's book The Depression Book pg 50-54, Carol helps listeners quiet then observe the mind.

Guided Meditation…  found in The Depression Book pg 50-54 by *Cheri Huber.

(*Anything written by Cheri Huber is highly recommended!)

Get as comfortable as you can be, the ideal being to stay awake, and start with several long, deep breaths.  As you take these breaths, see if you can keep your attention focused on the breath as it enter your body, as it fills your body, and as it leave your body.

Pause (45 seconds to 1 minute) longer if desired

… just being with the breath, having no concern for anything other than breathing in and breathing  out…

Pause

Now as you allow your breath to return to normal, spend just a moment or so checking in with your body, allowing your awareness to expand to include your entire body from head to toe, being open to the body, aware of it, sensitive to it in a way that will allow it to give you any information that it has for you…

Pause

Taking another long, deep breath, shift your awareness to what you are feeling, to your emotions…once again being open, being available…

Pause

… see if you can just be open to any insights your emotions might hold for you today… … Now, another deep breath… and allow your awareness to expand to include your mind – not trying to change anything, improve anything – just noticing

Pause

And now, taking another deep breath, would you just let yourself go… just allow yourself to let go completely and absolutely… let yourself feel what it is like when you let go completely.

Pause

What is this like for you?  Is it like laughing, dancing, running? Perhaps as you let go, you are aware that there is something that stops you from letting go completely… so would you allow yourself to become aware of that as completely as you can for right now?  What is this that keeps you from letting go?  Where is it in your body?  What does your body feel like when you’re holding on, when you’re resisting?  What happens with you emotionally when you can’t let go?  What keeps you from letting go?  Is it your emotions?  What is it like in your mind when you can’t let go?  How does your mind keep you from letting go? …  … And when you find something within you that keeps you from letting go, see if you can simply acknowledge it.  Thank it for taking care of you and protecting you in the way that it does.

Pause

…And once again take a nice, deep breath and let go… just feel yourself let go… no restraint, no concern, relaxing completely, absolute faith…

Pause

How does this feel?  Is it calm? Is it peaceful?... letting go utterly… See if you can take it to an even deeper level.  If you run into something that stops you, once again see if you can just acknowledge it, just allow it, simply breathing in and breathing out… nothing separating you from All That Is.

Pause

Just stay with these things, and when you are ready, bring your attention back into the room and slowly open your eyes.