Hello,
Dear heart.
Welcome to this meditation to lighten a heavy heart.
My name is DL and I'll be guiding you for the next 8 minutes.
Please be comfortably seated,
Dear heart,
Sitting tall and light,
Feet flat on the floor.
Rest your hands in your lap and give yourself permission to be still for these few minutes.
When our hearts are full of sorrow,
The pain can feel bottomless,
Perpetuating and intense.
Regardless of the reason for it being there,
Sorrow seeks our acknowledgement and acceptance,
Though often our first impulse is to run from it.
I know it can be painful to turn towards one's sorrow,
But it is a way to once again feel the true nature of your being.
To begin,
Let's take three sniffs in through the nose as we gently lift the shoulders up towards the ears with each sniff.
We'll hold the breath and squeeze the shoulders,
Then exhale forcefully through the mouth as we release the shoulders.
Let's begin.
Three sniffs in.
Squeeze the shoulders at the ears and hold.
And release the breath and the shoulders.
Good.
Let's repeat that.
Three sniffs in.
Squeeze and hold.
And release the breath.
And then one more time,
Breathing in three sniffs.
Hold.
And release the breath and relax your shoulders.
Imagine yourself on the banks of a river.
As you look out at the river,
Feel the depth of your sadness,
The emptiness and the pain.
Maybe even a flood of tears leaves your eyes and enters the waters,
Flowing downstream in an ever increasing torrent.
Don't get swept away,
Dear heart.
Release the feelings.
Gently breathe as you watch from the safety of the banks.
The waters rise and rush downstream.
Downstream away from you.
All that sorrow.
All that sadness.
All that emptiness and pain.
Don't hold onto it.
Let it move through you,
Dear heart.
Let it flow out of you.
Let it go.
Let it be carried away.
Allow the river to carry your sorrows away.
Being ever more distant,
Ever more distant.
And notice how the river slowly grows calmer,
Gentler,
Sparkling in the light of the sun.
Notice that any of the storms inside are subsiding,
Receding.
You are here.
Now sit in the warm grass on the sunny banks of this river.
Look around you.
Hear the singing of the birds in the trees.
Deeply inhale the sweet smell of the grass.
Feel the warm and gentle caress of the breeze on your skin.
Watch as a butterfly of whatever color you choose loftily floats towards you.
Let it land on your outstretched finger.
Feel its blessing as it flutters its weightless wings and takes once more to the air,
Free.
You may now take a slow,
Deep breath.
Then open your eyes gently and acknowledge your current state of mind and being.
Emerge in complete acceptance of whatever you feel.
And with just a little more space inside for the light,
Dear heart.
That concludes this meditation.
