Welcome,
This guided meditation is especially designed for you who are struggling with sadness,
Sorrow and loss as it will assist your emotional healing and self-understanding.
With this meditation I invite you to acknowledge and express your emotions in a healthy,
Safe way,
Paving way for more profound healing,
Closure and forgiveness.
Begin by finding a peaceful and comfortable space where you can sit or lie down,
Undisturbed for the next 30 minutes.
This time is solely for you,
A healing journey awaits and it begins with you giving yourself permission to embark upon it.
Once you've settled,
Gently close your eyes.
Begin this journey with awareness of your body,
Feel the connection of your body with the surface underneath you.
Notice the weight of your body,
Feel it grounding you to the earth.
Be aware of your body from your toes,
Slowly moving up to your leg,
Your abdomen,
Your chest,
Your arms,
Your shoulders,
Your neck and finally your head.
As you move your awareness,
Let each part relax,
Let the tension melt away into the surface underneath you.
Next,
Bring your attention to your breath.
Start by taking a deep breath in,
Filling your lungs fully and then release it slowly.
Let every breath nourish you and every exhalation release tension from your body.
Feel the rhythm of the rise and fall of your chest with each breath.
It is your bridge between the physical world and your subconscious mind and the spiritual realm.
It is the doorway to the present moment,
To peace,
Grounding and stillness amidst life's storms that you always have available.
With every breath you take,
Allow yourself to go deeper into relaxation.
Imagine your breath reaching out to every corner of your body.
Unwinding every tight knot of stress or tension.
Let your breath soften the spaces in your body that feel heavy with burden.
Now,
Gently acknowledge your current emotional state and allow yourself to feel the sadness,
To sense the sorrow,
To acknowledge the loss that might be there.
These emotions are real and valid.
Permit them to be there,
Devoid of judgement or resistance.
These feelings are a part of the human experience.
They are integral to our existence and they yearn to be seen and acknowledged.
Your emotions are teachers,
Pointing to what you need to feel,
Acknowledge and release.
Breathe into these emotions,
Providing them space to exist,
To be seen and heard.
If thoughts arise,
Just let them pass like puffy white clouds on a blue sky.
Note them,
But don't give them your energy.
Keep bringing your attention back to this present moment.
To the rhythm of your breath,
To the ebb and flow of your emotions and changing sensations in your body.
Take a few minutes in this space,
Simply being present with your emotions.
Each breath provides nourishment,
Understanding and acceptance.
Welcome them,
Embrace them and feel them wholeheartedly and fully.
Refrain from commenting or being dragged into your narrative.
Even let go of the desire to name the various emotions,
No need to put labels on them now.
Each breath validates your journey and the emotions that come with it.
Notice how no bodily sensation or emotion is constant.
It's ever-changing in both flavour and intensity,
As well as where in the body it is felt.
When you're ready,
Begin to craft a safe haven in your mind.
It could be a location you've been to,
Or one you've imagined,
Or just a place where you yearn to be.
It might be a tranquil beach with soothing waves,
A serene forest beneath a big comforting tree,
Or a cozy room with a warming fireplace.
This sanctuary is your place of safety,
Where you are protected,
Nurtured and able to rest.
In this sanctuary,
Visualise yourself sitting comfortably.
In front of you materialises a version of you bearing the burden of sadness,
Sorrow and loss.
Their eyes mirror the hardship that they're grappling with.
As you look at this version of you,
Feel your heart reach out,
Raise your arms towards this manifestation of you and feel a warmth radiating from your heart.
This warmth is composed of empathy,
Understanding and unconditional love.
Gently,
Without most kindness,
Welcome this version of you into your embrace.
Holding them close in this comforting space while hugging yourself.
You are holding your own self,
Your own pain.
You are here and that's enough.
Sense the shared experience in this connection,
The shared sorrow,
Shared loss.
Without a need for words,
You understand each other,
Simply because you share this feeling.
Continue to hold yourself.
Now,
Gently,
Begin to rock backwards and forwards,
Cradling your other self and offering them strength and comfort.
Synchronise your breath with this rocking motion.
Inhale as you rock forward and exhale as you rock backward.
Each breath is a soothing rhythm,
A gentle lullaby that eases your sorrow.
Breathe in compassion and breathe out release.
As you breathe out,
Imagine you are releasing some of that pain.
This isn't about eradicating sadness or sorrow,
But acknowledging their existence and their rightful place in your lifetime.
Continue the journey.
Now,
Move your hands to your heart.
Feel the warmth there.
A beacon of light and love admits the sorrow.
Whisper soothing words to yourself.
I am here for you.
I understand.
I love you.
I am here for you.
I understand.
I love you.
I am here for you.
I understand.
I love you.
I understand.
Continue to rock,
Breathe and whisper these words of love and understanding to yourself.
Allow the energy of your own compassion to wash over you,
Filling every crevice of your being.
You are not alone in your sorrow.
You are cradled in your own self-love,
Your own strength.
When you feel ready,
Gently release the embrace.
See the sorrowful version of you dissolve into a soft light returning to your heart.
This version of you isn't gone,
But transformed,
Acknowledged and loved.
Just like the effect of a mother embracing her child to cry out their pain in her loving arms.
Acknowledging the child's pain,
But soothing it with a presence and welcoming the cleansing release of the tears in a safe space.
It's extra healing to be seen,
Acknowledged and welcomed when we are our most authentic and vulnerable.
You always have the possibility to do that for yourself,
To show up for yourself in this healing way,
Like a loving mother for a young child.
Take a few more deep,
Nourishing breaths.
Feel the newfound space within you,
A sanctuary filled with compassion and love.
Whenever you feel ready,
Slowly open your eyes and come back to your surroundings.
This meditation session was a moment of deep acknowledgement and acceptance.
Remember,
It's okay to feel sadness,
To grieve,
To feel loss.
It's okay to seek help,
To share your feelings and to take time for yourself.
You are human,
You are loved and you have the strength to weather life's storms.
Hold on to this sense of self-love and understanding and carry it with you,
Even after this meditation ends.
This meditation was a journey towards being unapologetically you,
Accepting every emotion,
Every hardship and every joy that makes you the unique individual that you are.
The journey doesn't end here.
Continue to be present with yourself.
Continue to acknowledge and love yourself every day.
Thank you.
May all beings everywhere be happy,
Peaceful and free.
