Grief Guided Meditation

Enjoy this 12-minute guided meditation that allows us to release any pent-up emotion or repressed pain associated with our grief. Gift yourself the compassion to receive these words be at one with your grief, even for a little bit.

Transcript

Hello!

We are going to first begin by making sure we are sitting comfortably either on a cushion or mat with our backs supported or sitting on a chair.

Hard back with a cushion to make sure that the chair is comfortable.

And maybe you want to have a notebook or paper in pen handy just in case you want to write down some of the words you will receive later on.

Let's bring awareness to our hands.

Maybe they're placed face down on our thighs or face up in a comfortable position.

Now raise your shoulders all the way up to your ears and then let them drop down so that they are completely relaxed.

Now let's close our eyes and take a deep inhale in filling our bellies up with air and then slowly exhale navel to spine.

And let's do this for a couple more times until completely relaxed.

Let each breath and movement from each breath come from the deepest parts of your body.

Your diaphragm and have it slowly inflate your lungs.

And just bring awareness to this rhythm of breathing.

Do this as long as you need to until you feel comfortable.

Just listening to the soothing music as you focus on the process of your breathing.

Maybe there's some thoughts flooding back,

Some emotions,

Bruised emotional pain.

That is grief as it begins to flood back washing over your body in waves.

We are not going to block or repress this raw painful emotion.

You're going to let it flood into our body and fill us up.

You're going to wallow in this raw painful feeling for the next few breaths.

If tears come allow them to flow.

Let them stream down your cheeks and feel that cathartic cleansing power of those tears.

The sense of loss and longing for your person or persons that have left this world is very overwhelming.

It's confusing and oddly inconceivable that we could ever change and move forward from this raw painful emotion.

We feel like we need that person to be here next to us and physical flesh although we know this is impossible.

And that awareness brings emptiness,

Hollowness inside of us.

The deep sorrow that represents loss,

Bereavement or parting from a loved one.

This person was in our lives and there was such a vital part of it.

All of the memories,

The conversations,

The laughter,

The banter,

The chats,

The fights.

This feels like a treasure chest that has been opened up inside of us and then left a giant gaping hole that cannot be closed.

And I want you to allow these tears to flow.

Don't wipe your eyes.

Allow yourself to feel the emotion,

The tears,

Symbolic.

Now let's bring our awareness back to our breath and take a deep breath from the diaphragm,

Filling our lungs up to the very top with fresh clean air.

And we're gonna hold a breath on each inhale for a few seconds and then very slowly allow the air to escape through your mouth or nose until all of the air has been squeezed out of our lungs and our tummy.

And then repeat this process.

We notice that breathing exercises help focus on its cleansing and relaxing effects,

Even for a brief while.

Just a soothing and calming effect until those waves of emotion and pain come back.

And if they come back again,

We're not going to fight those emotions or push them out.

Allow yourself to be a third-party observer and observe them as if we were a scientist conducting an experiment.

Just watch the pain and emotion as it comes.

Maybe imagine and visualize it in your mind's eye like small waves lapping the surface and retreating back until it decides to lap it again.

Is your pain localized to one area or does it rack up your whole body from head to toe and envelope you like a stifling blanket of loss?

Does it come in waves just like the ocean?

Wave upon wave upon wave.

Or is it a sharp knife to the side?

Or maybe just as dull,

Leaving us empty as if something has been cut out of us,

A void.

Observe each feeling and emotion like a scientist.

And mentally know the location of each emotion.

It's impossible to move emotion more than it needs to be,

One point at a time.

And the process of grieving is necessary,

As it is a process in every life.

It feels respectful for the person that has passed to have a period of grieving and grief.

That can be very surprising because at first it might not kick in,

And then when we're least expecting it,

It can lay us down on our knees.

There's often guilt which floods us in such an overwhelming way.

Maybe there's something we felt we should have done or said to that person before they were taken away,

Leaving us in a state of shock,

Guilt,

Feeling resentful of death that it took our person.

There's a lot of comfort when we know that our loved one is watching over us and sending us love and reinsurance that all is well.

Except sometimes it can feel like this isn't true,

Or may not be true to some.

Does it feel like maybe our loved one that has passed on is maybe in the next world waiting for us or looking down on us,

Supporting us,

Protecting us?

Just for a minute,

Still your mind and open your mind to any connection or communication that may come through.

Keep your body still and you're breathing deep and ask that you'll be held at all times and full of love and protection,

And then consciously imagine that you're pushing this energy up towards the universe,

Up to the stars,

Soaring high and higher,

Up,

Up,

Up.

And then when you have pushed your energy as far as it will go,

Allow it to go,

Be still,

And inhale a ton of deep breaths,

As many as you need.

And again,

Do you feel any thoughts floating into your mind?

Do you feel any communication dripping in?

Quietly make a mental note,

Don't analyze,

Just observe and ask if there's any more communication.

Maybe you might find yourself needing to write down words after this meditation,

But for now,

Just memorize anything that comes up to you,

Any communication that's coming right to the forefront of your mind.

Just remember that you're not alone,

You're not alone.

Imagine roots sprouting out of the soles of your feet and just going down all the way into the soil,

Down to earth's core,

Past rocks,

Past crystals deep in the air,

And just going down into the earth's core,

Into the earth's core,

Into the earth's core.

And then exhale and release the pain,

Release the raw emotion,

The aching loss.

Inhale and bring in white luminescent energy through the crown of your head,

What is known as your crown of your head.

And then exhale and release the pain,

Release the raw emotion,

The aching loss.

Inhale and bring in white luminescent energy through the crown of your head,

What is known as your crown chakra.

And on the out breath,

Just think release.

Say that word as you slowly release your breath.

And again,

Inhale and think of white luminescent energy filling and permeating every cell in your body,

Leaving your body shining and sparkling as it fills with the source energy.

That energy from which all life emanates,

The beginning and the end,

The alpha and the omega.

Release sadness,

Release the pain,

Release grief,

Even just momentarily.

And in comes that healing energy,

Healing our tired and emotional bodies,

The gaping wounds of our heart,

The raw emotion and feeling of loss.

Now we take this feeling of calm,

This feeling of comfort and carry it into our day.

So that if we feel that sometimes this pain is unbearable,

We can begin our deep breathing and that we will feel the relaxation and calm until you meditate again.

Let us be peace.

Let us be calm,

Knowing that we are only a few thoughts away from our loved ones,

Who look over us and protect and guide us from the next world.

They pour their love down upon us as they know how hard it can be without them on this planet.

They are in a place where the pain and suffering of human existence is gone,

Where there's just love in a connection with the universal loving energy that we all have access to.

We know we will one day be reunited with our loved ones and will be exalted to the highest emotions,

But until then we are watched over.

We are divinely protected.

We are loved.

And we send that love back from the very depths of our hearts.

We are loved.

We are protected.

And we are one.

And when you're ready,

Slowly bat your eyes open.

Bring awareness back to the room around you or wherever you are,

Just noticing our environment.

Take another deep breath in and a slow exhale.

And I thank you for practicing with me.

Namaste.

Reviews

This was a helpful practice that provided a space to be with grief and feel connection with our loved ones who have passed away. I really liked structure of the meditation guidance and breathing exercises. The background music was also gentle and comforting.

I have always really connected with the description of grief as coming in waves and the metaphor that grief is like an ocean. So the references to waves of grief in this meditation really resonated with me. My grief is still fairly fresh from losing my baby and it is often hard to sit with the pain, but this meditation was supportive and created a thoughtful space to process. I could both be with the waves of sadness and also find calm in the love and connection to my little son.

Thank you for creating this practice. 🙏🏾

Absolutely incredible meditation
Just what I needed
Thank you xx

This is going to be part of my daily practice for a very long time. I have very recently experienced the loss of a loved one -- a bright light who left a legacy of kindness, joy, and love.

Thank you for giving me these words to hang on to.

That was ahhhhmazing!!!! A thousand thanks for guiding me through those messy emotions and allowing my tears to flow. Wowwww…I needed that.

This really helped me and shall use it everyday . My beloved mum passed 3 weeks ago . Thank you for such lovely helpful words xx

Beautiful, Thank you 💛