Hi,
It's Eve here and welcome to this guided meditation.
To help with moments of overwhelm.
When you're grieving.
Firstly,
I want to say how sorry I am for your loss.
Grief can feel overwhelming.
Suffocating,
Crushing.
And the emotions that arise can feel really hard to manage.
So I wanted to share a short practice with you specifically for those moments when a wave of grief hits.
Because that's exactly how grief feels.
Moves through our lives.
Some days the waves feel gentle and other days they come crashing down.
So in this practice,
We'll learn a simple mindfulness technique that can help cultivate a greater sense of ease,
Of balance,
Of compassion for those moments and knowing that there is no right or wrong way to grieve.
Each individual's person's experience is unique to them,
So please don't think you're grieving in any wrong way if you're struggling with your emotions or that you shouldn't feel a certain way.
So take a moment to get comfortable.
I'm sat in a chair.
You might like to lie down for this.
Whatever is going to be most supportive for you.
So take a moment to Just get comfortable.
If you're lying down,
You might like to place a pillow under the knees,
Maybe get a blanket And if you're sitting up,
Perhaps uncrossing your legs so that both feet are on the floor.
And if you're sat on a cushion,
Just make sure that you're Hips are above your knees to support your lower back.
You can close your eyes if that feels good or just lower your gaze.
And just take a moment to Feel your body supported by the surface beneath you.
Allow your body to be held.
Maybe softening your jaw.
Relaxing your shoulders,
Grief can manifest as a lot of tension,
Tightness in the body.
So just seeing as best you can.
Where you can release that tension.
Just to help settle us into the practice.
Invite you to take a couple of slow,
Gentle breaths.
Nice big inhale.
Nice gentle exhale.
And just that gentle reminder,
There is no right or wrong way to feel right now.
You may feel a whole range of emotions.
So just seeing if you can allow them to be there with just so much care and compassion.
And it's okay if tears.
.
.
Are falling,
That's okay,
Let them fall.
So for the next few moments.
Will give the mind a place to focus by bringing our attention specifically to where you feel the sensation of your breath in your body.
So it might be a gentle rise and fall of the belly.
Maybe it's around the chest.
The ribcage,
Or even the sensation of the air going in and out of your nostril.
Right now,
Just seeing if you can bring your attention to where you feel the breath.
Or giving the mind a place to rest.
A place to study itself.
And it's okay if thoughts arise.
Intense emotions are present.
Just see if you can allow them to be there.
We're not trying to push anything away.
We're not trying to force a certain feeling,
But instead,
Mindfulness opens a space to be with things as they are without any judgment.
And with so much kindness.
Because being human.
Is really hard sometimes.
So just being with the breath.
In this moment.
There's nothing else to do.
Studying the mind.
Steadying the body.
Each time you get distracted,
Just coming back to the breath.
Coming back to this moment.
And each time you get pulled away,
That's okay.
We just begin again.
We come back.
And very gently bringing a little bit of movement into the fingers and toes.
Feel the weight of your body being supported.
Maybe noticing sounds around you.
And if you had your eyes closed,
Just gently opening them again.
And just for a moment before you get up,
Just Check in.
Acknowledge how you are in this moment.
Moment.
Grief can often feel like quite an intense wave,
And so just noticing.
How that feels right now.
Notice if there's been and he shift in.
How you're feeling in your body,
In your mind,
And it's okay if there's no change.
This is a practice.
You can come back to at any time you need.
As a way to Cultivate a greater sense of ease.
Of balance.
And of compassion.
In the mind and body.
So thank you so much for doing that with me.
Please take great care.
Take each moment as it comes and I wish you well.
So much love and kindness as you go about your day.
