Okay,
When you're ready,
You can close your eyes,
Settle into a body,
Maybe roll the shoulders,
Feel your feet on the ground,
Your butt on whatever it's sitting on,
And coming to a posture and position that's home for you,
Allowing your awareness to just gently scan through the body,
Any part of the body that catches your attention,
You can just rest your awareness on that body part,
It feels like it's okay to move on,
And bringing awareness to the breath,
Noticing the rhythm,
The pauses,
The activity,
Observing,
Sensing,
Feeling,
What it feels like to sit and breathe,
Any time the mind wanders,
You can always go home to the breath,
Getting clear for yourself about your intention for this practice today,
If you do have any intentions,
Just allow them to be,
And when you're ready,
You can bring to mind the person or the situation you're grieving over,
Notice the body sensations that come with grief,
Where in the body do you experience this,
And what is the experience,
Get interested in what is this experience,
What does it feel like in the body,
Is it warm or cold,
Heavy or light,
Does it have a color or shape,
What are the sensations of grief in the body,
You'll notice the sensations are very different than the story about the grief,
Than the narrative of the grief,
Both are valid,
There's definitely a valid narrative of the grief,
It's just distinct from the sensations,
We're just gonna sit with the sensations,
And I know the sensations can be difficult to be with,
And they're uncomfortable,
Unpleasant,
Just stay with them,
Gently holding yourself,
Holding the person or situation you're grieving over,
Allowing yourself to experience the experience of grief,
No rushing through it or moving on from it,
If the mind wanders away,
Gently acknowledge without judgment,
Come on back to the sensations,
Come back to the experience of the grief in the body,
As you allow yourself to experience the grief,
And observe what the experience of it is for you right now,
And you can acknowledge this is how it is for me right now,
This sensation here in my body,
This sensation is how it is for me right now,
As you sit with the grief and the experience of it,
You can turn your attention to the loss,
You look at the beauty,
The magic,
The love of what is lost,
And it is possible to look just beyond the loss,
Is there any gratitude that you can experience for having had it in the first place,
For all your experiences that led up to the loss,
Are there any you're grateful for,
If there is,
You can notice the experience of gratitude,
Just where do you feel that,
And what does that feel like in the body,
Does that have a separate color or weight,
Temperature,
Size,
Shape,
You can just notice that there's both grief and gratitude available,
You're allowed to have both,
You might notice that you can't not have one without the other,
But they're both available at all times,
You can sit with that for as long as you like feeling into it,
You can always come back to it,
But for now when you're ready you can wiggle your toes,
You can open the eyes,
Come on back.
