Let's now find a comfortable position as we begin our meditation.
You can sit up or lie down whichever is most comfortable for you.
Take the time you need for this making sure you turn off all notifications on your device.
We are here for you my friend.
As you settle down let me share some words of guidance.
When we begin I'm going to ask you to take three deep breaths and then breathe in a regular way.
Just follow my guidance allowing this meditation to do the work for you.
All you need to do is breathe.
Just that.
And so when you're ready let's begin.
Notice the rise and fall of your breath.
Breathing in and breathing out.
Feeling your body start to relax.
Letting go of any tension you may find as you settle into your body.
And just allow the gentle flow of air to support you.
Now take a deep breath in and exhale fully.
Taking another deep breath in and exhale fully.
One more time a deep breath in and exhale completely.
Now breathe in a natural way to the rhythm of your body.
And as you breathe notice your eyes relaxing.
Feeling heavier and calmer and restful.
Breathing in and breathing out in your time.
Notice your jaw is relaxing.
Letting go of any tension you may find there.
Feeling calm and your shoulders too are relaxing.
And notice now a comfortable blanket of warm light gently carefully wrapping around you.
Feeling held.
Just breathing in the kindness and the pure love it brings.
And with each breath letting go of any lingering tension you may find.
And gently and kindly allowing feelings to roll through you.
Drifting out on the air as you breathe.
And as you breathe in your regular way now listen to the following words as they support you.
I acknowledge my grief and I let myself be exactly as I am.
I am surrounded by infinite love.
I am supported even in my deepest sorrow.
I am kind as I grieve and give myself the best care I can.
I matter as does my loss.
I am resilient and I have the strength to navigate through my grief with courage.
I take any pressure off myself and just let myself grieve as I am.
With each breath I take I allow myself to be present and to feel.
We all grieve differently and I am allowed to grieve in my own way and in my own time.
Remember to keep breathing in and breathing out.
In this moment I need not avoid,
Pretend or resist.
I can be me as I am as I experience this loss.
I may feel sorrow,
Anger or numb and all are okay because all are a part of my grief.
Feeling the loss is part of my healing and growing.
I can do this.
In this moment I choose not to resist my feelings and just allow the natural flow.
I release the feelings I hold letting them flow because I understand now grief is very wise.
I can release the weight of my pain and sorrow with each breath I take.
It does not mean I do not care.
It means I honor how I can.
I care as I feel memories flow into my mind.
I honor the memories of what I've lost.
My memories are always there when I need them.
I am connected to the energy of love and compassion.
It surrounds and supports me even when I feel angry and hurt.
I release any guilt or self-blame I feel in this loss.
I did the best I could when I could.
I forgive myself for all the regrets I have,
For unfinished business I may carry.
I let it go with each breath I take.
I rest when I need to.
I speak when I need to and I'm quiet when I need to be.
I move my body in ways that feel right for me.
I breathe,
I allow.
I trust this deep wave of grief will pass through me.
Sometimes I may not understand the ebb and flow of my feelings but I'm able to hold myself gently with kindness and compassion.
And breathe,
Feeling the gentle blanket of light holding and supporting you.
I do not shame myself for my grief.
I allow myself to find moments of peace amidst the pain of my grief.
When I think of other things I understand I still care deeply for my loss.
The love still lives in me whether I'm conscious of it each moment or not.
I allow myself to retreat when I need to.
Grief is a deep and natural experience that needs space and time.
I am blessed that I can feel and allow and be me in this moment.
I miss that which I have lost because I am capable of feeling loss.
I have my heart and I care.
I can feel and keep breathing because I am held by the greater presence of love.
Grief is big and changeable and deep and I simply let it be.
No matter what feelings and thoughts come up it is a part of a deeper process and I remember that I am loved.
I may be angry or frightened or hiding or really busy.
There is no wrong.
I understand I am lovable in all my grief.
I am cared for by a greater love than I can even imagine.
Loss hurts because I felt love and love lives in me and through me.
I am deeply grateful for any and all love in my life.
And just breathe.
Breathing in and breathing out in your own time.
I honour my loss by carrying it with me into my own unfolding life with love and gratitude.
It lives with me,
Teaching me and guiding me on my journey.
I feel blessed to be a part of life,
To be growing and learning and living fully.
Now just breathing in and breathing out in your own time.
Feel the rise and fall of your life.
Allowing the air to support you.
And as we gently bring our meditation to a close.
Take a moment to thank yourself for your courage and for being here for this time of healing.
For you are cherished,
You are supported and you are deserving of love and compassion my friend.
Grief is not a straight path but a series of changing ebbs and flows.
It is okay to feel whatever emotions arise for you.
Be patient with yourself as you navigate the ups and the downs.
And always remember that healing takes time and time is your friend.
Now let us close by taking a deep breath in.
And as you exhale,
Gently bring your awareness back to the space around you.
Notice the surface you are lying or sitting on.
You may gently drift to sleep now.
Or if awakening,
Feel your fingers and toes and opening your eyes in your own time.
Always remember you are welcome back here any time.
Blessings on your journey.
Well done.
