Begin by finding a position that feels supportive to you There is no right way to be here,
Just let your body settle as it is Gently close your eyes or soften your gaze Taking a slow breath in through your nose And release it softly through your mouth Again,
Breathing in And breathing out Allow your breath to become natural You do not need to control it Simply notice that you are breathing and that you are here Bring your awareness to your heart space If grief is present,
Allow it to be present If guilt is present,
Allow that too There is nothing wrong with what you feel Just notice how this pain lives in your body Perhaps it feels heavy,
Tight,
Hollow or tender You don't need to analyze it,
Just notice As you inhale,
Imagine gently breathing into this place Not to fix it,
Not to make it disappear But to let it know it is not alone As you exhale,
Allow yourself to soften around the pain Even just a little Silently remind yourself,
This pain exists because I have loved Because I have cared Because something mattered If guilt arises,
Notice it with compassion Ask gently without judgment What is this guilt trying to protect?
What does it want me to understand?
You do not need answers right now Your willingness to listen is enough Continue breathing slowly Each breath creating a little more space Not around the pain,
But within it If grief feels overwhelming,
Bring your attention back to the breath Feel the inhale arrive,
Feel the exhale leave Let the breath be an anchor when the heart feels unsteady Now imagine that with each inhale,
You are drawing in steadiness Not happiness,
Not relief,
Just steadiness With each exhale,
Allow yourself to release the belief that you must carry this perfectly There is no perfect way to grieve There is only honesty If it feels right,
Place a hand over your heart or your belly Let this touch remind you that you are here,
Alive and still connected Quietly offer yourself these words I am allowed to feel this I am allowed to move forward at my own pace I can carry love and pain together Notice that even in grief there is breath Even in guilt there is awareness And where there is awareness,
There is still connection Rest here for a few moments Breathing,
Allowing,
Staying When you feel ready,
Take a slightly deeper breath in and exhale slowly Begin to bring awareness back to your body and to the space around you And as you open your eyes,
Know this You are not broken because you hurt You are not disconnected because you grieve Connection is not gone It is simply waiting for you to return,
One breath at a time
