In this meditation, you are going to distract your mind with redecorating your space, your downtime. I invite you to be open and receptive, kind and gentle and allow answers and new ideas to arise. Before we get started, rate your depression on a scale of one to 10 one being mild and 10 being severe. Make yourself comfortable as you get into any resting position. If a migraine attack is on its way, make sure you take your preventive measures first. Take a board of medications, get your ice pack hot one bottle.

Make sure that you are warm and lay down. Close your eyes and bring your attention to your breath. If other thoughts, images, sounds or sensations come to mind, just notice them. And then gently bring your attention back to your breath. wiggle your toes, and spend some time in your feet. Bring your awareness up through your body.

Scan the body for sensations from your toes, up through your legs, into your stomach, chest, lungs, all the way to your shoulders and down Your arms moving up to your head now. Being aware of the whole body, scanning the whole body and just gently sense into the depression. What does it feel like? Where is it in your body? Does it have a shape, or color? How about a texture?

What thoughts come to mind when you tune into that space that feels depressed or sad? really allow yourself to be with that part of yourself that feels depressed. You're sensing something in you that feels depressed. There's something there. Now imagine that you're in your pet, your pit of depression. Imagine it as a large, safe, warm and dry hole in the earth.

See yourself at the bottom of the pit. Looking up see a beautiful soft, glowing rainbow of it. See the colors. Red, orange, yellow, green, blue, indigo and violet. As you think of those colors, which one brings the greatest comfort or relief. Now visualize that color, the most relaxing color.

See it in front of you. above you, below you all around you surrounding you feeling safe and warm, no movement. Just silent killer in the space all around you as you slowly inhale. Become aware of breathing in your color into your nose, your throat, your chest, and abdomen. Imagine now that color spreading out within you into every part of your body. And notice the effects that has noticed the sensations in your body.

As colored light, or mist, or energy flows into and spreads throughout your body and your mind. let it fill every cell and every molecule around you and inside here Allow the color to feed every cell in your body. Allow it to oxygenate your blood. Strengthen your bones and calm your nerves. Notice how the color is affecting your body and your mind as you allow it to gently flow and infuse your body and your mind. Continue to feel the flow of color filling you and surrounding you in a safe cocoon.

Anytime that your attention wanders, simply notice that it's wandered. Then gently bring your focus back to your body and your color. Now see yourself in your pit of depression. See the dark earth around you see flowers of all colors big and small. Growing from the earth there's a luscious tree for shade soft grass. Now in your pit, I invite you to honor your downtime.

See the walls around you as a safe place to be discerning and a safe place to push back the demands of the day to push back the demands of the mind and give your heart some space. you're connected to Mother Earth and your pet. Safe and supported. Let's spend just a few minutes here in the comfortable pit. No pushing. No pressure no worrying Nothing to do but be with ease.

Comfort, pace. Silence being okay with downtime. being okay with the space being okay with you, and how you are right now. being okay with me, and how I am right now. When you look around in your mind's eye What do you see in your new room? Your new safe space.

Is there an easy chair reclined for you to relax in? Or your favorite book? How about a close friend. Bring whatever makes you feel safe and comfortable into the space Other feelings might arise desire, grief and loss, tension, pressure or disappointment. just acknowledge them. Let them drift up and out of the pit drifting up letting go Now that those things are outside the pit, allowing yourself to be open to possibilities.

The Pit allows you to create some downtime. So the rest of your time will be better. Allow transformation. Turn that barrier obstacle into a clear path forward. Allow clarity. Allow focus.

Allow all your energy to come back to you Whenever you're ready, start to bring your attention back. Imagine a cork, bobbing around in water, letting go of the weights and just gently rising to the top, easily and effortlessly. Coming back now to the here and now where you are back into the room. Open your eyes and look around. noticing what you see and what you hear. Take a couple of slow deep breaths.

And notice any sensations that arise. Spend some time here just with yourself and write down any positive thoughts and feelings I came up with or just acknowledge to yourself feeling better. feeling much better now. Rate your depression again, on a scale of one to 10. Remember to be a kind and gentle teacher to yourself. I'll see you soon.