Begin by finding a comfortable position.
Whether seated or lying down,
Allow your body to rest gently supported by the surface beneath you.
If it feels safe,
You may close your eyes.
Take a slow steady breath in through your nose and exhale softly through your mouth.
Again,
Inhale and release.
Let your shoulders drop,
Let your jaw unclench,
Let your heart soften.
With each breath,
Gently invite yourself into this moment right here,
Right now.
Now bring into your awareness the person you've been missing.
You might picture them clearly or you may just sense their presence,
Their energy or the space they've left behind.
There's no need to change or fix what you're feeling,
Just notice what arises in your body as you think of them.
What emotions are here with you?
Let yourself breathe with whatever comes up.
Longing,
Love,
Grief,
Confusion,
Even anger.
All of it is welcome,
All of it makes sense.
You care,
You remember,
You miss them.
That is a reflection of your humanity,
Your capacity to love deeply and feel fully.
Now imagine placing a gentle hand over your heart or simply breathe into that space if that feels more comforting.
Say to yourself quietly or just listen to these words as if your own heart is speaking.
I honor the ache of missing.
I am allowed to long for someone and still be whole.
Even in separation,
My love exists.
Even with distance,
I remain connected to myself.
Take a few breaths here.
Now if it feels okay,
Imagine sending a soft thread of compassion from your heart to theirs.
You don't need to fix or resolve anything.
This is not about the story or outcome,
Only about presence.
Feel the thread gently dissolve,
Returning your attention back to you,
To your breath,
Your heart,
Your body in this space.
And slowly remind yourself it is okay to miss someone and still move forward.
It's okay to feel both love and loss.
I carry the connection in my own way,
In my own time.
Begin to deepen your breath now.
Wiggle your fingers and toes.
Let the room return to you gently.
When you're ready,
Slowly open your eyes or lift your gaze.
Take a moment to notice how you feel.
No judgment,
Just awareness.
Carry the soft compassion with you as you continue your day.
