Welcome to this meditation for grief.
The intention of this meditation is to create space for grief by gently working our way into the heart of it by experiencing the feelings and emotions that are present.
By creating this space,
We allow deep healing to begin from a place of compassion.
Begin by getting into a comfortable position.
You can do this meditation sitting or lying down.
Position yourself in a way that your body feels most supported.
Once you have made your way into your position,
Gently close your eyes.
Now notice your breath.
No need to change it.
Allow it to be just as it is.
It may be fast or slow,
Deep or shallow.
Just notice it and let it be.
Notice the support of the chair or bed or whatever is holding you.
Allow your body to relax and melt into it as it holds and supports you.
You are fully supported here and you are safe.
Begin to soften the muscles of your forehead,
The muscles of your jaw,
And allow your shoulders to drop.
Bring the focus back to your breath now and begin to breathe a little deeper.
Allow each breath to be filled with self-love and compassion.
Begin now a glowing,
Healing light beginning to surround your body.
It is slowly encircling your body,
Almost as if you were being held in an invisible bubble of light.
Allow yourself to be embraced by this light as it holds you and protects you.
Bring your attention now to your physical body.
Notice any physical sensations present.
Notice if there is any tightness,
Heaviness,
Or any other discomfort.
Allow yourself to feel whatever is present without trying to change it.
Just allow it to be.
And if at any time it becomes too much,
Just return to your breath.
As you give yourself permission to feel these sensations,
Say to yourself,
I love you and I am listening.
I love you and I am listening.
Give your awareness now to your heart space,
Which occupies the center of your chest.
Begin to breathe into your heart space.
As you breathe in and out,
Slowly begin to expand the space with each breath.
With each breath,
You are opening your heart space.
Waves of love and compassion move through this space.
Select yourself in this compassion.
You are in a safe space to honor your grief.
Give yourself permission to feel the emotions that are present within you.
Allow yourself to feel whatever you feel without any judgment.
Allow the feelings to be there without trying to change or control them.
Just allow them to be as they are.
Breathe.
Let the glowing healing light embrace you and protect you in this space.
As you sit with the emotions,
Say to yourself,
I see you.
I am listening and I love you.
Breathe.
Gently place your hand over your heart.
Say to yourself,
I see you.
I am listening and I love you.
Bring your attention back to your breath.
A few more deep breaths in and out here.
My wish is that you take this self-compassion back out with you into the world.
May you be gentle,
Kind,
And patient with yourself.
There is no timeline for grief and there is no right or wrong way to move through it.
Whatever comes up for you is part of your process.
May you meet yourself right where you are.
Gently open your eyes now,
Sending love and light your way.
S
