Welcome to this guided meditation where we will be sitting with and honoring our grief and love.
For either a partner,
Spouse,
Soulmate,
Friend.
Family member,
Pet,
Whenever you are grieving,
Whoever you are grieving right now in this moment.
Join me in a comfortable seated position or you can lie down.
If you are sitting with me,
Sitting with a nice and straight spine.
Dropping the shoulders down and away from the ears.
Releasing and relaxing any tension in the head,
Neck and shoulder area.
Relaxing the hands down by your sides,
Allowing them to rest in a comfortable position.
You can close your eyes or gaze down at the ground in front of you.
Allow the gaze to be soft.
Relaxing the tongue away from the roof of the mouth to rest on the back of the teeth.
Let's begin by tuning in with a big,
Deep breath together,
Wherever you are.
Let's take a big breath together.
Inhale through the nose.
And exhale through the mouth or the nose.
Now returning the breath to normal breathing.
And just becoming aware of the breath.
Focusing on the breath.
Bringing your attention.
To the inhale.
And the exhale.
Feeling the breath as it comes in through your nose.
And out through your nose.
And just noticing how it feels to breathe.
Without trying to change anything about the breath and how you're breathing.
Just noticing without judgment or labels.
Focusing on the textures and the qualities of the breath.
You can focus on the nostril point.
Or at the belly.
Rising and falling with each and every inhale.
And exhale,
Feeling the belly.
Fall.
And just taking a moment to set an intention.
In your mind for doing this meditation.
Maybe that intention is to Really just sit and honor how you're feeling.
Any grief that is coming up for you and any emotions that may be tied to that grief,
Any heavy emotions.
That we may usually want to push away.
It's important that we feel these heavy emotions and we allow space for them to be witnessed,
To be felt,
To be experienced in a safe space and place.
We need to be able to feel these heavy emotions in order to move through them.
Just remember that the depth of the grief is the depth of the love that you had for that person.
And let's take another big deep breath together,
Inhaling through the nose.
Exhaling through the mouth or the nose.
Allowing any heavy emotions to be released with that breath.
Let's do that two more times.
Deep breath in.
And exhale.
One more time,
Deep breath in.
And exhale.
Sometimes all we can do is just breathe.
The breath is so powerful.
It is our anchor to the present moment.
It is our life force.
No matter how you're feeling or what you're going through,
You can always just take a moment to pause and just breathe and be with the breath.
If you'd like to join me by placing one hand on the heart center or two hands.
In the middle of the chest.
Let's take a big,
Deep breath,
Breathing into our heart center.
Inhale through the nose.
Exhaling from the heart,
Through the mouth,
Through the nose.
Let's do that one more time.
Deep breath in.
Breathing into the heart space.
Exhaling from the heart And just bringing your awareness to the heart space.
Checking in,
Noticing how your heart feels right now in this moment.
Without judgment or labels,
Just notice the feeling.
In your chest,
On your heart.
And taking a moment now to think of the person or the loss that you are grieving.
Allowing it to come into your mind however it wants to appear to you.
And just noticing how it feels.
Whatever emotions may arise.
Just allow them to come.
And go,
You are safe.
Allow them to come and go like a wave in the ocean.
And if the motion ever becomes so overwhelming,
You can always just breathe.
Just come back to the breath.
You are safe.
You are safe in this moment.
You are safe to feel whatever you're feeling.
You are not alone and there are so many people out there that are going through what you're going through.
We are never alone.
Allowing whatever comes up for you to just come and go.
Don't hold back,
Allow any emotions to arise.
Any tears?
Or yawns or any other body movements that we may do.
When processing emotions.
And don't forget to keep breathing.
Nice long deep breaths if you can.
Inhaling for four seconds.
Exhaling for four seconds.
Nice long,
Deep breaths.
And as we are honoring whatever heavy emotions may be arising with whatever grief or loss we are experiencing in our life at this time,
We're going to shift into.
.
.
Love now.
Because the depth of the grief that we are experiencing is the depth of the love that we had for that loss,
For that person.
It just shows how much that relationship meant to you,
How deeply you cared for that person,
How much you loved them.
And now we're gonna move into that place of love in the heart space.
Really visualizing this love in your heart center.
You can imagine it as a warm golden light in your heart space.
Feel the love that you have or had for that person.
Just think about the qualities of what made you love that person.
And how they made you feel.
And as you envision this love as a warm golden light in the heart space.
Can visualize it expanding.
And let's take a deep breath,
Breathing into the heart.
Breathe in love.
Exhaling any heavy,
Stagnant emotions from the heart space.
Allowing it to leave the body in the form of a thick dark black smoke.
Any sadness,
Any anxiety.
Let's do that again.
Inhaling love.
Exhaling any fear,
Worries,
Anxieties in the form of a thick,
Dark black smoke.
Visualize it leaving your body.
Making more space for love.
Inhale.
Love into the heart space.
Into that warm golden light at the center of your chest.
Helping to ignite that warm golden light,
Helping it to expand with each and every inhale.
Really feel this loving energy in the heart space.
If it helps,
You can mentally out loud or quietly say,
I love you.
I love you.
You can imagine you're speaking to this person or this loss.
And what other words may resonate with you?
Keep focusing on that warm golden light,
That love at the heart space.
Stay with that loving feeling,
Visualizing it growing more and more beyond the heart space,
Filling your whole chest up now with that warm golden light of love.
Keep breathing,
Expanding beyond the heart space in the chest,
Filling up your belly,
Your arms.
Keep expanding that warm golden light of love,
Filling up your legs.
Your head.
Your whole entire body now is completely surrounded and consumed and filled with that warm golden light of love.
This love,
It protects us,
Shields us.
Consumes every fear,
Every worry,
Every anxiety.
Just visualize that warm golden light filling every space in the body.
Every cell Every organ.
Completely filling you with this warm golden light of love.
Visualizing it expanding beyond the body.
Moving into our surroundings.
Radiating from our hearts so powerful,
So vast,
So beautiful,
So loving.
Basking in this warm golden light of love.
Let's take another big,
Deep breath together.
Inhale through the nose.
And exhale taking some bigger breaths as we come back into the body.
Feeling the chest rising and falling.
And slowly when you're ready opening the eyes nice and easy gently if your eyes are closed And taking a moment to honor how you're feeling,
Noticing how you're feeling now compared to the beginning of this practice.
Just noticing anything that comes up for you without judgment or labels.
You can always return to this meditation when you're feeling stuck or need someone to be with you in your moment of grief or sorrow or loss.
Remember you are never alone.
There's always someone else that's going through what you're experiencing.
Somewhere in the world we are really so connected,
More than we realize.
Thank you so much for joining me for this guided meditation.
It's an honor to be here with you and share this practice.
May your day be full of love,
Light,
And peace.
Namaste.
