Cultivating resilience.
.
.
A meditation for finding strength in the face of sorrow,
With Angelica Janic.
Welcome to this meditation.
During the session,
We will explore different techniques that will help you to navigate the difficult emotions that arise from experiencing sorrow.
Please,
Find a space to commit 15 to 20 minutes where you will not be disturbed,
And then start by finding a comfortable seated position.
You can sit on a cushion or a chair,
Making sure your back is straight and your shoulders are relaxed.
When you are ready,
Gently close your eyes or lower your gaze.
Whichever feels more comfortable to you.
Take a few deep breaths,
Inhaling through your nose,
And exhaling through your mouth.
Allowing yourself to relax with each breath.
Give yourself time,
Be patient as you scan your body and you soften any areas of tension,
Tension,
Strain,
Potentially even current pain.
Just allow yourself to let go,
Becoming more and more present with each breath.
Try your best to relax your forehead,
Your jaw,
And whenever you feel tension arising,
Whenever you feel anxious or tense,
Taking a deep breath in through the nose and exhaling out of the mouth.
At any point throughout this meditation,
Do this technique.
As you begin to settle more,
I invite you to think of someone or something that has recently caused you to feel sorrow.
It may be a loss,
A disappointment,
A difficult conversation,
Or anything else that has made you feel sad or heavy hearted.
As you bring this situation to mind,
Notice how your body reacts.
Do you feel tension,
Tightness,
Or discomfort in any part of your body?
Acknowledging these sensations and allow yourself to sit with them without trying to change them.
Just observe as they are.
Noticing your thoughts.
If things become too overwhelming,
Bring yourself back to your body.
Find that distance between you and the thought,
Like the clouds in the sky.
Allow these thoughts to simply be there,
But allow them to pass by.
Try your best not to be overly attached to the inner narrative.
Finding distance,
And bring yourself back to the breath.
Inhaling for a count of 5,
4,
3,
2,
Hold your breath for 3,
2,
Exhale for 5,
4,
3,
2,
Hold your breath for 3,
2,
Inhale again for 5,
Hold your breath for 3,
And exhale for 5,
Counting your breath in your mind,
Holding for 3.
Continue this technique if it helps to bring you back to the present moment,
To find your grounding and your centering of what is.
Now as you continue to breathe deeply,
Imagine a light shining down on you,
Surrounding you with warmth and comfort.
This light represents the love and compassion of the universe,
And it's here to help you through this difficult time.
Inhale through the nose,
Heart up,
Exhale out of the mouth,
Practicing this first breathing technique to help release tension.
Visualize this light filling your body,
Starting at the top of your head and moving down through your body slowly and gently.
As this light moves through you,
Allow it to dissolve any tension,
Sadness,
Or pain that you may be holding onto in your body.
Imagine this light reaching your heart,
The very center and core of your being,
And as it does,
Visualize the light growing brighter and expanding until it fills your entire chest with warmth and love.
You are worthy of feeling this unconditional love and acceptance.
Allow yourself to feel that,
Allow it to surround you,
Even in this difficult time.
You are going to be,
And you are okay.
Now I invite you to repeat the following affirmations to yourself,
Silently or aloud.
I am loved and supported.
I am loved and supported.
I am loved and supported.
I am strong and resilient.
I am strong and resilient.
I am strong and resilient.
I can and will overcome this sorrow.
I can and will overcome this sorrow.
I can and will overcome this sorrow.
Repeat these affirmations as many times as you need to,
Allowing their positive energy to fill you up and uplift your spirits.
I am loved and supported.
I am loved and supported.
I am strong and resilient.
I can and will overcome this sorrow.
Inhale for a count of 5,
4,
3,
2,
Hold for 3,
2,
Exhale for 5,
4,
3,
2,
Hold for 3,
2,
Inhale for a count of 5,
Hold for a count of 3,
Exhaling for a count of 5,
And hold for a count of 3.
Repeating this second technique,
Grounding you back into your body,
Feeling any tension slowly releasing from the muscles,
The fascia,
The spine,
Softening the muscles in your face,
The forehead,
The jaw.
Inhale to lengthen the spine,
To relax your shoulders and to feel your heart become open and strong.
You are brave.
You are courageous.
You are okay.
Just like the clouds in the sky,
Whenever you have overwhelming thoughts,
See it,
Acknowledge it,
Create distance as you observe it slowly pass you by.
As we slowly come to the end of this meditation,
Take a moment to thank yourself for taking this time,
For your well-being,
For acknowledging your sorrow,
Creating the space and environment,
For allowing yourself to feel without judgment.
Know that it is okay to feel sad and that you will get through this.
You will.
Inhale your shoulders up to your earlobes,
Breathe in,
Breathe in,
Breathe in,
Breathe in,
Create tension.
Then exhale out of the mouth and let it go,
Relaxing your shoulders back down.
Doing that a couple more times on your own.
Only when you are ready,
Gently open your eyes and take a moment to adjust to your surroundings.
Come back to your breath.
Remember that you could return to this meditation whenever you need to,
To help you to cope with any sorrow that may come your way.
Breathing in love,
Compassion,
And patience.
