Welcome,
My dear friend,
And if you're here,
It means that you're carrying the weight of loss.
Maybe your heart feels heavy,
Raw,
Or just tired.
Wherever you are,
And whatever you are feeling,
Know that you are not alone.
This meditation is not here to erase your grief,
It's here to help you hold space for it,
And to remind you that you are still surrounded by love.
Take a breath,
And let's begin this process together,
And close your eyes if it feels safe to do so.
Now let's begin by noticing the breath.
Inhale slowly through your nose,
And exhale gently through your mouth.
Again,
Breathe in,
Allow your shoulders to drop,
Let your hands rest,
And allow your belly to soften.
There is nothing you need to carry right now,
And there's no place that you have to be.
Just breathe,
And feel your presence.
Now,
Bring your awareness to your heart,
Not to change anything,
But just to notice.
And this space may feel tender,
It might feel numb,
It might be aching,
But whatever you have here right now,
Allow yourself to feel this.
I know grief does not follow the rules,
It comes in waves,
Some soft,
Some sharp,
Sometimes for a moment,
And other times for a bit longer than that.
Right now,
Just allow yourself to feel,
And let this be a place where everything is welcome.
Sadness,
Longing,
Anger,
And even peace need to explain your grief,
You just get to feel it.
Know that you are doing something sacred right now.
You are allowing your heart to speak,
And this is powerful.
Now,
Gently imagine yourself in a quiet,
Peaceful landscape,
And in this place you are sitting on a bench,
It could be in a garden,
By a lake,
Or at the beach,
And here right now in this moment,
The air is calm,
The sky is wide and open,
Sitting beside you is your grief,
But not as a monster,
Not as a storm,
Visualize it more like a quiet presence,
A visitor.
You sit beside it,
You allow it to sit beside you,
And you don't push it away,
You just sit and breathe together.
And in this quiet space,
Imagine that your loved one's energy gently appears,
Not to talk,
Not to fix anything,
Or give you advice,
But just to be here with you.
Feel the warmth of your loved one's energy,
Feel the love that is very much alive between you,
Not changed by time,
Space,
Or distance.
And in this moment,
They place their hand right on your heart,
And you feel the truth.
The truth is,
They are not gone,
But they live inside you,
Right now,
They remain alive in your memories,
In your breath,
Spend a few moments here with them.
Allow the tears to come,
If they do,
And let the peace come,
If it does,
And as you look and connect with your loved one,
They smile at you.
And slowly,
Lovingly,
They fade,
Not as a goodbye,
But as a reminder that they are always with you.
Gently come back to your body,
Feel the gentle rhythm of your breath,
And place a hand on your heart,
If that's comfortable for you.
With feeling and emotion,
Offer yourself these words,
Silently or aloud,
It is okay for me to feel this way.
I am strong enough to,
I am surrounded by love,
Seen and unseen,
And that simply means that you have loved deeply.
And begin to return now to your physical space,
Feel the support beneath you,
The surface of the chair or the bed that is holding your weight,
And gently begin to move your fingers.
There is no rush,
And you are allowed to stay in this space as long as you need to,
And when you feel ready,
Gently open your eyes.
Take a moment for this to sink in,
And for you to just be here,
And know that you are not alone,
Know that you are enough.
And little by little,
Day by day,
Moment by moment,
You are healing,
Thank you for being here,
For creating this space.
Thank you.
