Softening The Edges Of Grief

Grief can be defined as any unwanted change. It can be a physical death or any loss. The purpose of this meditation is to give yourself permission to soften the edges of grief. Instead of resisting difficult feelings, you will have a safe space to feel through them with intentionally breathing and guided visualizations leading to deeper healing and growth. Give your grief the gift of space and observe it as it softens.

Transcript

Welcome,

And thank you for arriving here.

This is a guided meditation for anyone experiencing grief or loss.

One way grief can be defined is any unwanted change.

The change can be a physical loss of someone we love,

Or a loss that's invisible to the eye,

Like the loss of an identity,

A transition,

Or any unwanted change.

If this resonates with you,

I'm glad that you're here.

Let's begin by allowing a sense of presence to arrive.

Please find a comfortable position,

Either sitting or lying down.

In all cases,

Allow yourself to feel fully supported.

Feel the weight of your body and begin to notice that you are breathing.

Now begin to notice how you are breathing.

Invite a deepening of each breath by taking a few long,

Intentional breaths.

I'm especially curious about your exhalation.

As you begin to lengthen each breath out,

Observe a sense of ease within your whole body,

Whether sitting or lying down,

Content.

Notice the rise and fall of your belly as you breathe,

Here and now.

This meditation is about softening the edges of grief.

At times,

Our grief can feel overwhelming.

At times,

Our grief can show up when we least expect it.

And when it does,

Know that it is asking for healing.

One of the best things we can give our grief is space.

Space to be seen,

Heard,

And felt.

At this time,

I invite you to name your loss,

Either silently or out loud.

Allow yourself to feel whatever emotions arise.

Now,

Bring your awareness back to your breath and notice how you are breathing without any effort on your part.

Bring your awareness to your heart.

What color comes to mind?

Now,

As you breathe,

See and sense that color becoming brighter with each breath.

See and sense that color expanding in all directions as you breathe,

Radiating from your heart space.

In a way,

Our grief is love.

It's a measurement of how much we once loved.

Now,

Invite your loved one or your loss to come into your mind's eye.

Sense how you feel with this image present and clear.

Observe all the love you have for this person or loss.

As you continue to breathe deeply,

Imagine the presence of your loved one or loss joining you right now.

Feel their love and warmth surround you.

Now,

Bring to your mind's eye a single vase.

This vase will be the container for your grief.

Be curious about the size,

The color,

And the texture.

What does this vase feel like?

How big is it?

Know that inside this vase,

It contains all the weight of your grief.

Now,

Observe that as you begin to lift the vase,

Your capacity to do so grows with every breath you take.

You mentally repeat the following phrases,

I allow myself to feel my grief fully.

I am patient with myself and my grieving process.

I am worthy of love and support as I grieve.

Now,

You put down your vase and let it sit.

You admire your strength.

You bask in the love that you have given and the love that you have received.

Now,

Name your loss once more silently to yourself.

See and feel all the ways you loved and you cared.

Bringing awareness back to your heart,

Sending yourself that same love and care.

Let your awareness travel now back to your breath.

Notice your body,

Your energy here.

Feel free to stay here for as long as you would like.

And as you feel ready,

Sensing what part of your body feels ready to awaken,

Bring small gentle movements into the body as you gently awaken here.

Give yourself a moment of recognition for choosing to tend to your grief today.

May you find peace within and peace throughout.