Grief - One Moment At A Time

A mindfulness meditation for those experiencing sadness, loss, and grief. Meditation can assist us in healing our grief because it helps us live in the present moment; however, when the pain is so deep, sometimes this can be terribly difficult. This practice is designed to help you take a step back when being still is way too overwhelming. It is short, easy, and mild. We use this time to take a moment to pause without feeling too intense. This practice is beginner-friendly.

Transcript

Today's meditation is designed for those who are experiencing some type of grief.

Before we move into our practice,

I'd like to share that the last year of my life has been the most grief stricken I've ever felt.

And while I'm a pretty experienced meditator,

I couldn't even sit down for five minutes and be with myself.

My physical body and nervous system were so overpowered with sadness,

I couldn't be with what was in my reality.

And so this brings me here today.

There are so many beautiful meditations out there to help you move through your grief.

But for those of you who simply cannot access the stillness,

I understand,

I feel you,

I see you,

I get it.

And so I chose to create this meditation today as something you can access for a really short amount of time.

All I could manage was a minute or two.

All I could manage was moving through life one moment at a time.

So this practice will be for those who need something just to step away very briefly and create increments of peace and calm.

Maybe for now that's all you can do.

And with that,

I encourage you to either lay down,

Sit in a seated position somewhere comfortable,

Sit in a chair,

Wherever you need to be to feel incredibly comfortable.

Get yourself there now.

Maybe you'd like to dim the lights,

Close the blinds.

Maybe you'd like to light a candle or some incense now.

And when you're ready,

Begin to close the eyes down.

For the next couple of minutes,

Just be here with me in this moment.

With the eyes closed,

Begin to notice the darkness behind the eyes.

Maybe the breath is a little shallow right now.

Maybe the mind is quite noisy.

Maybe you feel the sadness in your heart.

That's okay.

Let's take a nice deep inhale.

Fill the belly and sigh it out.

Whatever is coming up for you,

Just allow it to be there.

Coming back to center,

Breathing through the nose and sigh it out.

Maybe in this moment,

Feelings that are occurring for you are uncomfortable,

Challenging.

And I offer that sometimes it's better to sit in those feelings rather than to pretend you're okay.

If you feel sad,

Maybe you need to cry.

If you feel angry,

Allow yourself to feel that anger.

If you feel completely overwhelmed,

Acknowledge that that's the way you feel in this moment.

Breathe in through the nose and let it go.

For today,

That's good enough.

For today,

You are where you are.

And for today,

You showed up,

Even if just for a minute or two.

Maybe placing the right hand over your heart center,

Connecting with the heartbeat,

Connecting with the physical body.

Let's take one last inhale here together and let it go.

Begin to open the eyes.

Just notice the room you're sitting or laying in,

Coming back into the space.

Your meditation is complete.

Again,

I acknowledge you for showing up in what may be a very difficult time.

I encourage you to acknowledge yourself for taking the time.

Practice this practice whenever you need just a few moments to step back from it all.

Reviews

Dearest Bianca what a gift. I listened to your segment on day 22 of the mid year reset and went to your home page and the first track I saw was this one. I have been struggling with grief for a while. My beloved brother is in hospice. He has a cruel neuro degenerative disease. I am going to see him in a couple of days, flying from a very busy airport which is a whole other issue for me. Anyway thank you for this meditation. Love to you.

This was helpful for me. Your way of staying with me, acknowledging what is, was a support.
Thank you for this. 🙏

I have come back to this meditation over the last year and it is equally grounding and affirming each time. Thank you!

Thank you

My mom passed away two days ago, she lost her battle with pancreatic cancer. My Dad & I cared for her at home the last 30days -
This meditation resonated with me. Thank you.

Thank you for this ♥️

🙏Soothing

Thank you

Thank you 🙏🏻🙏🏻🙏🏻

🙏🙏🙏

Having recently lost my Taid and struggling to truly sit with how I’ve been feeling, this is a meditation I’m going to listen to daily. The background music/sounds for the first time in a while completely relaxed me to my core. Thank you for this practice🤍

I will be coming back to this very often. Thank you.

This is perfect for me in this moment. My mom passed last week and I’ve struggled with my meditation. Thank you for the encouragement and guidance 🙏.

Thank you. This is exactly where I am and I appreciate you.

Beautiful!🙏

Such a beautiful meditation, I recently lost my beautiful sister, this helped my grief soften.

Thank you for creating this moment for those of us grieving. I have tears in my eyes this morning, the sadness of closing this year without my father. Sometimes it doesn’t seem real.

Thank you! Just what I needed!🙏🏻

This was so helpful. I really needed the reminder that it’s ok to just be where I am in this moment. Thank you i

Thank you for making it easier for me. I really appreciated.