Holding space for grief.
Grief is not meant to be fixed.
It's meant to be felt.
In this guided practice,
You're invited to gently meet your grief through the breath,
The body,
And the wisdom of the present moment.
We'll blend somatic grounding science-based nervous system regulation and ancient ways of knowing.
This meditation offers a compassionate space to soften,
Release,
And to be here and held.
Whether you are mourning someone,
Something,
Somewhere,
A version of yourself,
This is a place to honor it all without judgment.
Come as you are and let your breath become your anchor.
Holding space for grief.
A guided meditation.
Welcome.
Let's land together with a breath in,
Inhale.
Let gravity pull you down.
Exhale.
You've made it to this moment and that is enough.
Grief changes us.
It rearranges our inner world.
It is not a problem to be solved,
But a process to be witnessed.
Today,
We'll create space for whatever you're holding.
We'll breathe together,
Rest the nervous system.
And allow the wisdom of the body to guide us.
What would 1% more comfort look like for you right now?
Go ahead and find a position that feels grounding,
Could be seated,
Lying down.
Let your body be supported by the earth or the surface beneath you and just notice that connection.
Eyes can soften or close,
Begin to notice.
Inhale,
Start by gently sensing your breath.
Exhale,
Noticing how it moves through the body.
Noticing where it flows easily.
And where it flows out.
It might feel stuck or shallow.
This is your breath.
A mirror of your nervous system.
When we grieve,
Our breathing often becomes tight or held.
That's the body's way of protecting itself.
But here,
We remind the body it is safe to soften.
Let's take three slow breaths together.
Inhale through the nose,
Fill yourself up.
Exhale,
Maybe with a gentle sigh out through the mouth.
Inhale again,
Slowly.
Exhale,
Gently.
One more.
This time,
Imagine the breath reaching every corner of your body.
Inhale.
Exhale,
Gently.
Exhale,
Releasing,
Releasing.
Can you let go of even more than you think that you can here?
Breathe out.
Breathe out more.
Grief is not just emotional,
It lives in the body.
It activates our emotional center and can make the nervous system feel stuck in flight,
Fight or freeze.
That's why grief can feel like exhaustion,
Fogginess or like we're watching life happen from a distance.
But every time we return to the breath,
Every time we feel our feet,
Our hands,
Our heartbeat,
We come back into the body.
Breathe in,
Rewire the system.
Exhale,
Slowly,
Gently,
We show ourselves that it is safe to feel.
Inhale.
Rest here,
Let it go.
Another one.
In.
Softly land.
You are allowed to grieve things that the world doesn't always recognize as grief.
Take a clearing breath in and out.
If it feels safe,
Bring your mind to what you're grieving.
Gently name your grief in your heart or whisper it aloud.
Notice where it lives in your body.
Does it feel like pressure in the chest?
A heaviness in the throat?
Tightness in the jaw or belly?
Wherever it is.
Place your breath there.
Inhale into that space.
Exhale,
Soften.
And a little bit more,
Let go.
Breath.
Rest.
And compassionate attention can help re-regulate the system and restore a sense of safety.
You're practicing it right now through presence,
Through breath,
Through honoring what you carry.
Breathe here,
Gently in your own rhythm.
If it feels helpful,
Repeat these words inwardly or aloud.
Grief is a reflection of my love.
There is no timeline for healing.
I can hold pain and peace at the same time.
I am still connected to what I've lost.
I am allowed to feel.
Let these truths land in your body.
Imagine them like seeds planted in the soil of your heart.
Breathe here.
Gently.
Slowly.
Begin to bring yourself back.
Notice the room,
The air,
The contact between your body and the ground.
Maybe wiggle your fingers and toes.
Maybe we take an inhale and a deep sigh.
Breathe in.
Sigh it out.
Maybe your hands on your chest.
Offer yourself this final breath in this practice.
Inhale.
Exhale.
Thank you,
Body.
Thank you,
Heart.
Grief doesn't ask you to move on.
It asks you to move with.
May you walk forward with tenderness,
Knowing you are not alone.
Thank you for sharing this moment with me.
Inhale.
Exhale.
See you soon.
