Hello,
My name is Chris and today I'm going to be guiding you through a beautiful heart coherence meditation with a focus on compassion towards grief.
This practice includes a guided visualization so if it's your first time doing a visualization I recommend you go gently with yourself.
Not only in any emotions that may arise,
Ensuring you choose gentle,
Soft memories,
But also in your expectation of the visualization.
The goal for you is to connect with somebody who you've lost.
A subtle practice that will give you a sense of connection and support.
So let's start with some basic self-compassion.
Find a comfortable,
Quiet environment,
Ideally a space where you won't be disturbed.
And if suits,
Just check that your phone is on do not disturb and find comfort.
So,
Either lying down or seated.
And the main thing is really ensuring that you have a sense of being kind to yourself.
So,
If you need to find your favorite cushion or have a sip of your favorite tea before you start,
Then pause and ensure you have exactly what you need.
And,
To set a scene of soothing,
I'd like you to very gently rub your hands together,
Giving yourself a really soft,
Simple massage.
And then,
Lower your hands to a resting position and let the shoulders soften.
And if it's safe,
Close your eyes or bring your gaze low and have a sense of dropping anchor.
So,
Before we begin the practice,
I'd like you in this relaxed state to gently reflect on who you're going to be connecting with in this practice.
More than ever,
Please be kind to yourself and who you choose.
Grief is not something to rush.
It's deep,
Personal and often unfolds in waves.
This is a practice I now do daily,
But when I first began it was months after the passing of those I now focus on.
So,
If this feels too soon,
That's okay.
Give yourself time.
Take a moment to reflect on someone you'd like to remember and feel close to.
So,
Think of someone who brings up warmth,
Love or presence.
And if that emotion that arises feels too intense right now,
You might choose someone else or you might choose to simply pause this practice and return when it feels gentler.
There's no right way to grieve.
Just your way.
And wherever you are in the process is enough.
So,
That's the person we're going to use for the visualization.
You can let that reflection go now and we'll start the practice.
This is your time,
So allow yourself to really have a sense of being here.
And without changing the breath,
Just become aware of your exhales.
With every exhale,
Have a sense of relaxing into the contact points of what you are either sitting or lying on.
Almost a sense of growing roots and a warm sense of being held that you are supported,
You are safe.
And very gently just slow the breathing down just a little bit.
No big change,
Just a subtle shift to remind your body that you are relaxing.
And softly shift your attention to where the breath enters and leaves your body.
So,
There's no right or wrong here whether it's your lips or your nose.
Just see if you can feel the tingle there at the end of your nostrils or over your lips.
Not changing the breath,
Just becoming aware.
Just sitting with that.
And now gently shifting your attention to focus on your heart.
Place one or two hands over your heart and just let them rest there.
See if you can notice a slight rise and fall as you breathe.
Bring awareness to where your hand comes in contact with your clothing or skin just above your heart.
And feel a sense of energy under your hands,
Almost a warm sense of connection.
See if you can really have a visceral sense of the energy of your heart under your hands.
And now I'd like you to think of a positive emotion.
Something that feels like it belongs in your heart right now.
For example,
Love,
Joy,
Freedom,
Beauty,
Pride,
Confidence,
Awe,
Bliss,
Gratitude,
Hope,
Inspiration,
Euphoria,
Safety.
And as always being kind to yourself,
If you're struggling to feel a positive emotion,
Just see if you can think of a scene from a movie or from a music video that brings a sense of joy or love or awe.
Even if it's just a glimmer,
Just a brief moment,
See if you can feel that emotion in your heart.
And see if you can notice a shift in the energy of your heart with that emotion,
Almost a deeper connection.
And now to help support that emotion,
I'd like you to bring a smile to your face.
Even if it's only just for a brief moment,
Just see if you can widen that smile.
Think of a cat smoking a cigar or a penguin cycling,
Whatever works for you.
And then come back to your heart again.
See if you can feel that positive emotion.
If it works,
Continue to smile or if that feels strange,
Just gently let your smile go.
So we're going to very gently now move on to our visualization.
And I'd like you to bring the image to mind of the person that you thought of back when we were having the reflection right at the beginning.
And I'd like you to imagine that you are either standing or sitting next to them,
Just shoulder to shoulder.
Have a sense of their presence.
Very gently bring your focus to a sense of connecting with that person.
Have a sense that they're connecting with you.
And see them mirroring you.
They have their hands over their heart.
They're also smiling.
And gradually become aware of their breathing.
It's the same as your breathing.
Just have awareness of a subtle movement of their chest rising and falling at exactly the same time as yours.
Feeling a beautiful connection with them.
And just sitting with that.
And very gently we're going to let that image go.
Feel a sense of gratitude that you got to spend time with that amazing human.
And then come back to where your body meets what you're either sat on or lying on and really see that connection.
Really feel a sense of being held,
A sense of being supported.
Feel your hands over your heart.
Come back to that sense of the energy of your heart.
And then let it go.
Bring your hands down by your sides or to your lap.
And when you're ready,
Just gently bring awareness back to the space around you.
Start to bring movement to your fingers and toes.
Take a stretch if you need to and come back into your body.
And slowly,
If your eyes were closed,
Open your eyes,
Become familiar with the space around you.
Carrying this grounded awareness with you.
And remember,
While you do this practice,
You can then build a neural tool so that every time you touch your heart,
You feel a positive emotion and a connection.
To that person.
How amazing is that?
The simple power of a ritual just repeating a positive action.
May this practice ripple outwards,
Bringing benefit to you and those around you.
Have a wonderful day and thank you for practicing with me today.
