Hello and welcome to this guided meditation for navigating grief Thank you for allowing me to join you on your healing journey This session is designed to honor your experiences of loss While gently opening a pathway towards self compassion and inner peace Let's begin by finding a comfortable posture Whether you're sitting up right on a chair a cushion or even lying down Allow your spine to be supported but not rigid Gently rest your hands on your lap or by your sides palms facing down or up Whatever feels the most supportive for you Now close your eyes if that feels safe If you prefer you can lower your gaze and let it rest softly on a point in front of you Take a moment to notice the natural rhythm of your breath There's no need to change it Simply observe the steady rise and fall of your chest or belly Feel each inhale bring in fresh oxygen and each exhale Release any tension you may be holding Let your breath be your anchor a Gentle reminder that you are here in this moment safe and grounded Gently bring your attention to your heart If it feels right place a hand or both hands Over your heart to help deepen your focus Imagine a soft warm glow in this heart center Growing brighter with each inhale This glow represents comfort compassion and allowance With each breath it expands just a bit Offering you a safe internal space to explore your feelings Now invite into your awareness the grief that has brought you here today It might be the memory of a loved one the ache of an ending or more subtle intangible sense of loss Whatever Shape your grief takes Gently allow it to arise in the safe glowing space You might feel heaviness in your body Tension in the shoulders a tightness in the chest or even a flutter in your stomach Simply notice these sensations with kindness and curiosity Without judgment Let them be what they are Trusting that you are strong enough in this moment to hold them Take a moment to name any emotions that come up Sadness anger guilt longing or even relief Three can carry many emotions and Recognizing them by name helps you honor their presence You may silently say to yourself I See you sadness Or I feel you longing By naming these emotions you allow them to be part of your experience Without being consumed by them Now gently shift your awareness to that warm glow in your heart center Visualize it expanding Offering unconditional compassion to any sorrow you hold If it helps Imagine it as a healing light that softly embraces these emotions If you can offer yourself a simple phrase of comfort May I be kind to myself in this moment Feel free to adapt it to something more personal such as I am allowed to feel this pain or I offer myself patience and understanding Let these phrases guide you towards self compassion If you're grieving a person a relationship Or a stage of life that has passed You may wish to bring an image or memory to mind See it clearly Notice the details the feeling that memory evokes Let Yourself feel any warmth love or tenderness Alongside the sorrow You might imagine holding this memory gently in the palms of your hands Offering it respect and gratitude for the meaning it held in your life If tears come Let them come Acknowledging them as a natural part of releasing and expressing your grief Recognize that sorrow and love often coexist in grief In the midst of your pain,
There is also the love you hold for what you have lost Notice how both can be present without canceling each other out Let your breath continue to anchor you Each inhale offers space for sorrow Each exhale affirms love Inhale I allow this feeling Exhale I release what no longer serves me Begin to sense if there's a small shift within you Perhaps a softening around the edges of your grief a gentle loosening of tension in your body Or just a hint of relief as you breathe There is no rush or expectation You might visualize the healing light in your heart gently infusing your entire body Traveling to your feet your hands the crown of your head As it nurtures and supports you Know that you can return to this glow whenever grief arises To surround it with compassion and understanding In these final moments rest in the fullness of your experience Notice any sense of calm or openness however subtle Offer gratitude to yourself for taking this time to honor your grief and for showing yourself compassion and care You When you are ready slowly bring your attention back to your surroundings Notice any sounds in the room or the sensation of air on your skin Wiggle your fingers and toes gently inviting movement back into your body Take One final deep inhale filling yourself with love and Then exhale releasing tension anxiety or heaviness If your eyes are closed gently blink them open or lift your gaze You Thank you for sharing the space with me May you move forward with an open heart?
Holding both your loss and your love with tenderness and courage
