Hello my name is Brenda and today we are going to explore grief meditation and grief comes to us at moments of loss whether we have lost a loved one,
A job,
A relationship,
Or even a time period in our life.
It's a transitional point or phase that can often leave us feeling different sensations,
A numbness in our body,
An inability or even an interest to speak,
And the list can go on.
The experience is unique and individual to each and every person and so today we will nurture,
Explore our grief,
And give it a time and space to do what it needs.
A little different than most meditation positions,
Today I'm going to ask you to start standing and the reason is that when we experience grief we often don't want to move or that can be a result and we want to honor that how it shows up the inability to move or the numbness and for this moment of self-care I'm going to ask us to do the opposite for ourselves.
And as you arrive to your feet to the standing position you're going to bring your palms to touch and just gently rub your palms together back and forth back and forth creating this sensation between the fingertips of warmth,
Of texture,
Of energy,
And then you'll bring your palms to the belly space.
Just a very gentle almost like a hug around your belly and you can now close your eyes if you haven't already.
The stance is is nice and strong so as you're closing your eyes if you're feeling unbalanced feel free to open your eyes or look down to the floor and with your hands on your belly now you're going to take a big breath in through the nose,
Feel your belly expand into the palms,
And breathe out the mouth.
Breathe in again,
Belly and palms together,
And breathe out again like that.
Breathe in,
Feel your belly move with your palms,
And breathe out.
And then with this next breath in bring your attention or your awareness all the way down to your heels.
Root your heels down to the floor and feel that connection,
Feel that anchor to the present moment.
Start to move towards a brief body scan moving from the bottom to the top with your attention at your heels and then bring your attention to the entire sole of the foot,
The top of your feet,
The ankles,
Up the shin bones and the calves,
The knees,
Tops of the thighs,
The hips,
The side waist,
The shoulders,
The arms,
The neck,
Back of the head,
Top of the head,
Your forehead,
Your brow point,
The tip of your nose,
Your cheeks,
Your chin,
Front of your throat,
Top of your collarbones and chest,
And then down right at your heart center.
Pause at the heart center,
Breath in,
Breath out,
And you'll invite now one of your palms to your heart space.
One hand stays on the belly and now one hand is at your heart.
You'll invite the breath to move from your belly to your heart and then exhale heart and belly.
Just a few times like that.
With the hand on your heart and with our intention at our heart,
Start to fill up or experience the sensation of love.
Love for ourselves,
Of love for others,
Or simply notice how does love enter or how is the sensation of love feeling in your body right now,
If at all.
We're simply observing and witnessing our experience and not one experience is better than the other.
And we'll seal our meditation practice with this intention of love,
With this intention with our beloved,
Whether we have lost somebody,
We've lost a period in our life,
Or we're in that transition phase to something else.
For providing us with this opportunity to experience grief.
Take a big breath in through your nose and just let your arms fall down by your side,
Moving them away from heart and belly.
Continue to let the breath flow in and out.
Root down through the heels,
Feel that anchor,
Tip your chin down.
If your eyes are still closed,
Blink them open a few times,
Look down to the floor,
Feel or notice your entire body and welcome yourself back into the physical space.
And now simply walk towards somewhere where you can sit,
Whether you're choosing to sit on in a chair or on the floor,
And just take a few moments to reflect,
To nurture,
Continue to nurture yourself and simply be without needing to do something else right away.
Thank you so much and come back to this meditation at any moment.
And especially in those moments where you may be experiencing grief or transitional moments in your life.
Thank you so much and have a great rest of your day.
