Locate a quiet and comfortable space to occupy.
Sitting or lying down in a position that feels safe and supported.
Shut your eyes gently and let your hands rest softly in your lap or by your sides.
Slowly,
Softly breathe in through your nose and exhale fully through your mouth.
Let's do that again.
Inhale and exhale.
Feel the weight of your body grounding into the earth.
Feel the support beneath you.
Allow yourself to arrive just as you are.
Now let's acknowledge the grief.
Grief is not a sign of weakness,
It's a testament of love,
Of care,
Of connection.
Allow yourself to name the presence of grief.
You don't have to explain it or fix it.
Just let it be here with you as it is.
If there's heaviness,
Breathe into it.
If there's emptiness,
Breathe through it.
If there's silence,
Honour it.
Place a gentle hand on your heart if that feels right.
Whisper to yourself,
Silently or aloud,
It's okay to feel this.
Bring your awareness to your chest,
To your heart space.
Imagine each breath like a soft hug embracing and holding your heart.
A warm,
Gentle and comforting presence.
This embrace doesn't take away the pain,
It simply says,
You are not alone,
I am here with you.
With each breath,
Imagine the embrace expanding,
Making room for feelings,
Holding the space with tenderness.
Let your breath hold and rock you gently.
If someone or something you've lost is on your mind,
Allow the memory to arise,
Like a cloud drifting across the sky.
No need to hold onto it or push it away,
Just know it's there.
Notice it,
Feel it,
Breathe with it.
You might say thank you for the time we shared.
If words feel too much,
Let silence carry the message.
Now,
Return to the breath,
Inhale gently,
Exhale slowly.
Rest in this stillness for a few more moments,
Nothing to do,
Nothing to fix,
Just breathing,
Just being held.
Bring awareness back into your body.
Wiggle your fingers and toes.
Feel the ground beneath you.
Take one last deep,
Nourishing breath in and exhale fully.
When you're ready,
Slowly open your eyes,
Come back to the room.
Carry this softness with you.
Let it stay with you like a warm shawl over your shoulders.
A quiet reminder that your grief is welcome here and so is your healing.
Lots of love,
Dear one.
