Guided Meditation For Grief

This guided meditation is a meditation for when you are feeling overwhelmed with grief or sadness due to the loss of a loved one. Inspired by my own grief for the loss of my Dad in April 2020. Music by Alexei Surovykh

Transcript

This guided meditation is a meditation for when you're feeling overwhelmed with grief or sadness due to the loss of a loved one.

In a comfortable position either sitting on the floor cross-legged,

Propped up on a cushion so that your hips are higher.

Or you may choose to sit in a chair with your feet flat on the floor or lying down.

Whatever position you choose ensure that it's a position that you can maintain for the next little while.

Make any adjustments that you need.

Moving from side to side forwards or backwards so that your bottom is sinking into the cushion or chair beneath you.

If you're lying down,

Snuggle those shoulders nicely down so that you can feel your whole back in contact with the surface beneath you.

Whether that's a bed or a yoga mat on the floor.

And allowing your head to sink deeper into that pillow that you've popped up behind you.

Your hands can be resting on your lap,

On your knees.

If you're lying down,

Beside your body either facing up or down,

It doesn't matter.

Take a deep breath in through your nose and out through your mouth.

And allow your shoulders to move away from your ears and feel your body sink deeper into the cushion or the mat beneath you.

When you're ready,

Close your eyes.

In your mind's eye,

Behind your eyelids,

Notice the play of light and darkness behind your eyelids.

You may see the image of the room before your eyelids.

In your mind's eye,

Bring up a picture of the space that you're in.

Notice where the windows and the door is placed.

Your position in relation to other furniture in the room.

And you see in your mind's eye the colour of the walls,

The different textures in the room.

Now bring your attention to the sounds you can hear around you.

The sounds that are in the room around you.

And now stretching that sense of sound.

Listening to sounds further away.

Listening and listening a little bit further.

And now bring your attention to what is touching you.

A gentle breeze touching your cheeks or any exposed surfaces on your body.

A blanket that you may have placed around your shoulders.

Notice how that feels.

Notice also what it feels like sinking into the spot that you're in.

Feeling the cushion behind you or beneath you.

Feeling the yoga mat under your body and how your body is sinking into that yoga mat.

And now notice how these things that are touching you are supporting you and holding you.

And enfolding you.

Now turn your attention to the smells around you.

There may be inserts.

There may be oils.

You may be smelling the smells of nature outside.

It may have rained.

And you can smell the after rain.

Or maybe on a warm day you can smell the oils coming off the trees in nature around you.

Bring your attention to your mouth now.

And notice how your tongue sits effortlessly in the cavity of your mouth.

Allow your tongue to run along the back of your teeth.

In the front of your teeth.

Along your lips.

What do you taste?

Can you taste a drink that you've just finished?

A meal that you've just had?

And close your mouth and swallow.

Feel what that feels like to swallow.

And any tastes left after that.

Bring your attention to your breathing.

Allow your breathing just to be natural.

And observe it.

And observe your belly rising and falling.

Expanding on the in-breath.

And contracting on the out-breath.

For a moment we're going to change the way we breathe.

We're going to count five on the in-breath.

And match that with counting five on the out-breath.

Take a deep breath in.

Let it out.

One,

Two,

Three,

Four,

Five.

Breathe in.

One,

Two,

Three,

Four,

Five.

Breathe out.

One,

Two,

Three,

Four,

Five.

Breathe in.

One,

Two,

Three,

Four,

Five.

Breathe out.

One,

Two,

Three,

Four,

Five.

And now let it go.

Return to your normal pattern of breathing.

Let's notice how we're feeling today.

And let's scan the body.

Notice any areas that may be asking for our attention.

Starting at the top of your head.

Scanning through any areas that may be asking for your attention.

Begin with your forehead.

Breathing into your forehead and softening your forehead.

Your eyes.

The back of your eyes.

Breathing into your eyes and softening.

Your temple.

Breathing into your temples.

Softening your jaw.

Breathing into your jaws.

Softening.

Breathing into your whole face.

And soften and let go.

And into the back of your head.

Breathing in.

Softening.

Into your neck.

Breathing and soften.

Into your throat.

Into your shoulders.

Into your upper arms.

Your forearms.

Your hands.

Breathing in.

And soften your whole arm and hands.

Breathe into your upper chest.

And your torso.

And breathing into your upper back.

And your mid back.

And your lower back.

And softening your whole back.

And softening the whole of your front body.

And breathe into your pelvis.

Into your upper legs.

Into your knees.

Into your lower legs.

Into your feet.

And your toes.

And breathe into your whole legs.

And breathe into your whole body.

And feel your body.

As a whole.

Right here.

Right now.

Bring your attention to your heart.

And place both your hands upon your heart.

Bring to your attention the loved one that you have just lost or have been thinking about.

And if sadness arises thinking about your loved one.

Bring up memories of happy times that you shared with your loved one.

And the joy that the loved one brought to your life.

To you.

To your family.

It's okay to feel sad.

It's okay to cry.

Using those loving,

Joyful,

Happy memories.

Allow that feeling that's coming up for you now.

Coming up for you in your heart.

Allow it to expand from your heart center.

Right throughout your chest area.

And into your torso.

And out further.

Into your whole body is completely cocooned in these beautiful memories.

This beautiful love for this person.

What a pet.

Your loved one.

That you miss so much.

Allow these feelings of love that you have to completely,

Completely expand out beyond your physical body.

It may feel like tingling.

It may feel like warmth.

It may feel like nothing at all.

And it's just okay.

Rest in this feeling.

That is completely surrounding you.

For the next little while.

And if thoughts come.

Don't push them away.

Don't strain.

Use your breath to bring yourself back.

To where you are right now.

Experiencing this feeling of love and joy and happiness with your loved one.

This is the end of this video.

Thank you for watching.

I hope you enjoyed it.

And I will see you in the next video.

Bye.

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Org To where you are sitting or lying down To where you are sitting or lying down Begin to move your fingers Begin to move your fingers and your toes and bring your senses back and bring your senses back and bring your senses back Notice the sounds around you Notice the sounds around you Notice the sounds around you and things that are touching you and things that are touching you and smells You may like to roll your shoulders or move your head from side to side or move your head from side to side Take a big stretch Take a big stretch Arms above your head Arms above your head Down to the side When you are ready When you are ready You can open your eyes You can open your eyes Take a moment Take a moment Your eyes open Your eyes open To notice what's around you To notice what's around you And when you are ready Continue with your day Continue with your day Thank you Thank you

Reviews

This was helpful to pause and take time to feel So very very sad.