A Meditation For Grief

A gentle meditation to hold space for your personal experience and feelings as you grieve. This meditation also creates space for you to be joined by your loved one so that you can reside together in a space of love, honour, comfort, and healing. Take all the time you need. This meditation has plenty of space between words and no music - so you can either be with your own thoughts and feelings entirely or play music that reminds you and calls in the essence of your loved one.

Transcript

Make sure that you have some uninterrupted quiet time and space to spend some time with your grief and sadness and pain, Also with your love and honouring and healing. All these things can be present at the same time. Just give yourself the feeling that you have time and space now for all of this, Which is important. It's important to honour all of these feelings. And offer yourself throughout this time the most tender self-attention and a really tender and loving breath. These two things will keep this space feeling safe and open and available to everything that comes through. These things will help your heart, Help your body. A lovely, Tender quality of attention to yourself in this space, To everything that arises. And a lovely, Tender breath to be gentle with yourself, To soothe you, To help you be with everything, All your feelings, As they come into your body. Just begin by surrendering into this space with some clearing breaths. Maybe you've been holding on to more than you realise. So what we're going to do is take a very deep breath in through our noses and feel our shoulders rise as we do and our ribs float outwards. And then we're going to release it in a long sigh, A real whoosh, However the breath wants to clear. And when you do that, Let your shoulders really slump, Let your whole body slump. A real opportunity to let go of any tension you've been holding on to in your body. Take your time now to send those breaths, Those clearing breaths, Deeply breathing in through your nose. And then as you exhale, Let all the air out, Slump your shoulders, Slump your body. A few more times. Good, Good, Well done. Now just breathe your natural breath and see how you feel, Just having had that opportunity to let go a little. Just breathe privately with your feelings for some moments. Allow all your emotions. Just some words for you here. This space that we're opening up is for you and for your loved one to spend time together. It may be that they have transitioned or they are in the process of transitioning. Please know that they are with you in your grieving. They are alongside you, Holding hands, Supporting you. They feel honoured by your love. They feel sad for your sadness. But they are there for you with all their love and appreciate your taking this time and space. It's good for both of you. Tend a tender breath. Feel the rise and fall and touch, The touch inside you of your tender breath. Allow all your emotions. Allow all your thoughts and feelings to arise, Opening the space wide open. This space can hold everything. It's okay. It can feel really good and you might like to try this. It's okay if you don't want to, To place one hand on your belly and another hand, Your other hand on your heart and feel the breath, Your breath with you, Supporting you as you breathe up into your hand, Feeling the contact there, Belly, Heart. It can feel good also just to put your awareness in your back body. You might be sitting, You might be lying down, Wherever you're making contact with the earth, Feeling the support there. And one way to feel that is as you breathe out, Breathe down through your body into the earth, Into that support. So that when you breathe in, You're picking up support from the earth. The earth is with you. You're safe. You can feel your ground. This can help you feel more open, More safe to open to all of your feelings. Welcome all your thoughts, All your feelings. And particularly now drawing in your loved one. They are here. You can say their name, Feel around your shoulders, Feel around your head, Feel around your body. You might feel the touch of their breath on you. Some warmth, Some change in temperature or texture. What is the essence? What is the essence of your loved one if I asked you that question? What words come, What thoughts and feelings, Their essential self, Their eternal self? You know it, You saw it again and again in your time with them, In what they manifested in earth, On the expression on their face, In all their ways. Can you begin to think about that essence and be with it? And as you are with their essence, Feeling the aliveness of it, That vibrant sense of it, That vibrancy, That light that never goes out, Maybe in earthly form, It is no longer contained and bound by the earthly rules, But the essence has gone nowhere, Is still present, It's present with you now. Feel your body respond to that. How does your heart feel? How does your belly feel? Tender breath, Feel the breath in your belly. Feel the breath in your heart and what is touching you now on the inside. You are strong enough for this because you are not alone. Love is powerful. Love is strong. Love is courageous. Love is joyful. Love is eternal. Call in that love. You can say it out loud to your loved one. Tell them how much you love them. And you might also say why some instances, The things you really love about them. You could use this time now to do that out loud or inside your head. They can hear you and you can hear too. I'm sorry. Feel them with you, Feel them receiving. You may even hear them speaking back to you, Feel their love. You know how loved you are by them. In your time together, What are you most grateful for? What do you feel so thankful for? The power of our connection, These deep connections we make with someone, Whether they're family or friend or a pet, That is something very cherishable in life, Very special, Very profound and sacred. It is an honour to be a part of someone's life and to have them a part of yours, Especially when their part has been precious and life-changing for you. Again, Saying out loud perhaps, Or inside yourself, Some of the things you're most grateful for in this gift of knowing and being known, Loving and being loved by this person. Thank you. You are welcome. Check in with how you're feeling now. How do you feel? The tender places, The aching places, The yearning places, The places of love and joy and memory, Of thankfulness. Really identify if you can feel into all of those places. They are an honouring. They are themselves a connection, Deep connection between you. And then ask yourself, Ask them, What would they say to you? What do they have to offer you? They feel your feelings, They love you, They know your heart. What words, What warmth, What touch are they extending to you now? Receive. Fall into their arms. Fall into their love. Tender, Loving breath, Soothing all of those places inside of you. Stroking your heart. Caressing your pain. Keep listening, Keep receiving. Keep sending your love beams. This is a special, Tender and sacred place of love that you can go to anytime. Anytime you can spend time with your whole attention on your loved one, On your feelings, Be together. Be tender within yourself and feel a space being held for you which is tender and loving and open. You can feel with tender, Loving breath a balm. And you can immerse yourself in the love and honour. Both of you, Together. It's special. And as you get ready now to go back into your life, Go tenderly, Remember to be kind to yourself, To give yourself space, To give yourself time. To allow all the different feelings to ebb and flow and most of all to feel with you, Your loved one, Always there. Alongside you, Alongside you now, Forever. From a place of freedom and boundlessness, Able to help you with anything you need. You can chat, You can ask questions, You can laugh together. You're not alone. Give yourself time before you transition. Bless this space. Send your love out. And imagine as you go forth, Perhaps you're walking hand in hand, Shoulder to shoulder, Back into life.