Healing Grief With Self Love

This meditation offers a gentle space to rest, feel, and be held especially when life feels heavy or the heart is grieving.

If you're moving through loss, feeling overwhelmed by life’s tenderness, or simply longing to reconnect with the deeper part of you that needs love and compassion, this practice will guide you back to your quiet center.

Come home to yourself, one breath at a time.

Transcript

Welcome,

Dear one,

This is a sacred space,

A space to gently hold your grief,

A space where there's nothing to fix and no pressure to be anything other than exactly as you are.

Grief may come from many places,

The loss of someone we love,

A shift in health,

The end of a relationship,

Or the letting go of a dream.

Whatever has brought you here,

Whatever ache you carry in your heart,

It's welcome.

You are welcome.

Before we begin this meditation,

Take a moment to make yourself really,

Really comfortable.

You might be sitting upright or lying down,

There's no right or wrong way,

Just what feels best for you in this moment.

If it helps,

You can place a pillow under your knees or your head,

Wrap yourself in a blanket or rest your back against something supportive.

If you're sitting up,

You might want to keep your upper body softly upright,

Allowing your spine to be gently tall so that the breath can move freely,

But truly make this a space that feels cozy,

Safe and just right for you.

When it feels good to you,

When it feels comfortable,

Let's take a few long,

Slow,

Deep breaths together.

Take a long,

Slow,

Deep breath in through your nose,

And sigh it out gently through your mouth.

Let's do that one more time.

Long,

Slow,

Deep breath in deeply through your nose,

Inhale,

Long,

Slow,

Deep breath through your nose,

And exhale,

Letting the body soften just a little.

When it feels comfortable to you,

I would like to invite you to gently close your eyes,

And maybe bring your left hand to rest on your heart,

And your right hand to rest on your belly.

Just gently let them rest there where they feel best for you.

No need to press or work on that,

Just gently rest them on your heart and your belly.

And maybe you notice the warmth beneath your palms,

Or a gentle pressure of your body rising up to meet your hands as you breathe in.

All is welcome,

And everything is just perfectly okay.

Let's take a few more long,

Slow,

Deep breaths in through our nose,

And see if you can notice your belly gently rising beneath your hand.

Perhaps you even sense the breath passing through the space of your heart,

Down into your belly,

And as you exhale,

Notice that the breath lifting gently from your belly back towards your heart,

And follow through your nostrils out.

No need to force or control anything,

You're not trying to get it right right now,

You just notice,

Witness the flow of your breath.

Let's stay here together for a few more breaths.

Breathing in towards your belly,

Through your nose,

Passing your heart down to your belly and breathing out.

Passing through your heart,

And out through your nostrils.

Breathing in towards your belly,

Feeling the breath pass towards and through the centre of your being,

And breathing out,

Releasing gently,

Maybe even sink just a little deeper into your body.

No effort here,

Just an invitation to be present with your breath,

With your heart,

And with this moment.

And as you continue to breathe gently and slowly,

Let yourself stay with that rhythm.

From your heart to your belly,

And back again.

Just noticing,

Just being with the breath as it flows in and out,

And just keep on witnessing.

Grief can feel like a wave,

Sudden and strong,

Or slow and quiet,

Like a fog that lingers.

It may come with tears,

Or with silence,

With numbness or even anger.

Grief isn't just sadness,

It's love without a place to go.

It's a memory,

A longing,

The echo of something or someone who touched our hearts and our lives deeply.

The ache of what's no longer here,

In the way it once was.

And in this moment I'd like to invite you to softly name what you've lost.

Let that come up,

Not forcing it from your head,

But just allowing it in this silence,

In this connection with your heart and your body.

In this moment,

Let it arise from your heart,

And let it come gently as a whisper.

It might be a word,

Or maybe an image,

A sensing or feeling.

Don't force anything,

Just let it come up,

And everything right now is just exactly as it's supposed to be.

And if nothing arises,

That's okay too.

Just allow.

Whatever comes up,

Whatever is present,

Allow it to be here.

There's nothing you need to do with it,

Just allow.

No need to change,

Fix it,

Shrink it or explain it,

Just notice and allow.

You are in a safe space,

You are supported,

You are safe to feel.

I'd like to gently invite you in a new presence,

A presence that's already within you.

One that's always been there,

Quietly waiting.

And this is the part of you that is wise and kind.

The part of you that knows how to soothe and comfort.

That knows how to stay,

How to breathe,

How to love.

Some of us didn't receive the kind of mothering we needed.

Some of us have lost our mothers.

And some of us carry pain,

Confusion or longing in that space.

But within each and every one of us,

There is a wise inner mother.

You might even imagine her now,

Sitting across from you.

Or perhaps she's within you,

Whispering softly.

She sees all of you.

Your pain,

Your strength,

Your history.

She's here to offer you what you've longed for.

And if it feels right,

You may quietly ask her.

What do I need to hear right now?

What words do I need to hear right now?

Let her speak.

Let that rise up.

Your inner heart,

Your inner wisdom,

Your inner mother.

Let her speak.

And if no words come up,

That's okay too.

Just feel her presence,

Feel her warmth that she brings.

You are your own safe space.

You are your own soft landing.

You are saved.

You are safe and held.

Let's stay in this moment and breathe a few more times together.

Breathing in the presence of your wise inner mother.

And breathing out,

Letting her love surround you.

Breathing in comfort.

And breathing out,

Release.

Breathing in love and light.

And breathing out,

Release.

And breathing out,

Just release all that's no longer serving you.

As we begin to gently close this sacred space,

I'd like to offer you a few words that you might take with you.

Words that you may choose to repeat quietly in your heart or simply listen to and let them rest within you.

May I feel held by the love that surrounds me,

Seen and unseen.

May I find peace in the space between the ache.

May I remember that I am not alone.

May I trust the breath that carries me back to stillness.

May I be the one that supports me and offers me a safe place.

Let these gentle words gently ripple through you like a soft wave and on a quiet shore.

There's no rush,

No need to hold on.

Just let them settle wherever they land.

And when you feel ready,

Let's take a long slow deep breath in through our nose.

And gently exhale through your mouth.

And begin to bring your awareness back to your body.

Feel your hands resting in your lap or maybe they're still on your heart and your belly.

Bring your awareness back to your body held by the ground beneath you.

Noticing the room or the space around you.

The light,

The sound,

Stillness.

When you feel ready,

No rush,

You may gently open your eyes.

Carry this space with you,

This feeling of being held,

Supported and gently seen.

You can return here anytime you need to.

And know that you're not alone,

You are loved and you are already enough.

My name is Helen and I thank you for meditating with me in this sacred space.

And I wish you a beautiful continuing of your day or evening.

Namaste.

Reviews

Wunderbare tiefe heilende Meditation, gibt mir Kraft, die Gewissheit der Liebe, immer und überall, vielen Dank 🙏

Thank you Heleen. I love the idea of the inner mother. 🤗💚🤗

Amazing way to start the day. Thank you for sharing this meditation with us. Light and Love 🫶