This meditation is for grieving hearts,
Whether it's been two weeks,
Two months,
Or many years.
Grief is an experience that tends to stick with us in all the days of our life.
It evolves,
But it's always with us,
Especially if it was our important person.
So wherever you are,
Get as comfortable as possible.
Grief takes on a lot of physical attributes in the body,
So if you're feeling really lethargic and tired,
Feel free to lay down on the floor,
On the couch,
Or on the bed.
You're welcome to sit upright on the floor,
In a chair.
Or if your grief manifests as anxiety or anxiousness and restlessness,
You're welcome to take this meditation on a short,
Slow,
Mindful walk.
Do what's best for you.
When you're ready,
Eyes opened or closed,
Start to breathe just a little bit deeper.
No need to be a certain way,
Just breathing in and out a little bit more consciously.
It's normal to feel like you're sighing a lot,
Or the breath is shallow,
Especially in those earlier days,
Weeks,
Or months of loss.
So take the pressure off and just do your best.
Grief is a very internal experience.
The awareness is drawn inward and to the immediate surrounding after a loss.
So for that reason,
We'll start this meditation bringing our awareness inward into the heart space,
Which is most affected by grief.
And then we'll tune into our senses in a really simple way.
So if it's doable and you'd like to,
Take your left hand to your heart and your right hand to your right hand.
If this does not feel good,
You can simply let it go.
Start to breathe into your heart space and doing your best to not judge or criticize or need to be a certain way.
Can you notice what is the energy of your heart right now?
It's okay if that brings tears.
Does the heart space,
Chest cavity,
And the space between the shoulder blades feel heavy,
Tight,
Congested,
Or maybe it feels fluttery,
Antsy,
Or chaotic?
Simply notice,
Placing words to your experience if it resonates or just observe in any way that works for you right now.
Notice if you stopped breathing and just keep your breath flowing in and out as you observe.
Now I'm going to invite you to breathe in the color of the heart chakra,
The color green.
See if you can visualize the color green of the heart space.
As you inhale,
Breathe that color green into your heart and chest.
And as you exhale,
That color remains with a breath leave.
Breathing in the color green around the heart space and breathing out,
The color green remains as a breath leave.
Just like that.
Continue to breathe in the color green and breathe out as the color stays.
It's okay if the color takes on a different texture,
A different form,
Or a different shade.
Grief is a natural emotion in the heart space,
But so too is unconditional love.
Unconditional love is the only true language and vibration of the universe.
It is this unconditional love that connects us to our loved ones long after they left their bodies.
It's a cord that unites us from this plane to the next.
It is the reason you can still feel your loved one if you can.
It is the reason why you might be able to talk with them or sense their presence.
And if not,
Tuning into this heart space is a way to begin to do so if you are interested.
Continuing a bond through loss is one of the tasks of mourning according to William Worden.
Take another moment to breathe into your heart and when you're ready,
Let that go for now.
You can keep your hands at your heart or release your hands and start to take in your external experience.
If you're sitting or laying down,
Sense the earth surface that you rest upon.
Notice your clothes against your skin.
Notice the temperature or air against your skin.
If you're outside or walking,
Observe your surroundings.
Feel the breeze or the sun or the rain.
Be here.
Noticing our senses,
Sounds happening around you,
Detecting small sounds that you may normally not notice.
You can open your eyes and look around and just find one or two things to notice.
And we'll let that go for now and just take three sighing breaths.
So inhale deep through the nose and sigh audibly out of your mouth.
Inhale through the nose and let it go.
One more time.
And finally,
Closing the eyes again if you'd like,
You could take your hands to your heart or place them on your lap or just stand still if you're standing somewhere.
Trust that you've connected to your heart space,
Even if it felt difficult,
Easy,
Or if you're unsure,
Trust that you began this connection to your heart space.
The energy of grief,
But also unconditional love.
It is here where we can learn to hold both simultaneously.
The pain of grief,
As well as joy,
Peace,
And even excitement.
Sending lots of love your way,
Peace,
Peace,
Peace.
