Welcome to this meditation.
On connecting with and honoring.
When we make space for grief.
We make space.
For joy.
So come as you are.
And know that it's okay to feel exactly how you feel.
This is a safe space.
And the time.
To go inward.
Take a moment to get comfortable.
Let your body settle.
Into whatever position feels supportive today.
And then close your eyes.
Take a slow breath in.
And a long,
Gentle breath out.
Again,
Breathe in… and exhale.
There is nowhere you need to be right now.
Nothing you need to figure out.
Nothing you need to fix.
For these next few moments.
You are simply giving yourself permission.
To be exactly where you are.
And now imagine yourself sitting.
On a quiet porch surrounded by nature.
In front of you.
Is a warm cup of tea.
And sitting across from you.
Is your grief.
You don't have to be afraid of it.
You don't have to push it away.
You don't have to make it smaller.
You simply sit together.
And you take a sip.
Of your tea.
And you breathe.
And you allow yourself to ask.
Grief,
What are you here?
To tell me.
Pause.
Listen.
Maybe something comes to you.
Maybe nothing does.
There is no right answer.
Simply notice what your body feels.
Where do you feel the grief?
Is their heaviness.
Tightness.
Pressure.
An A.
A feeling in your chest.
Your throat?
Your belly,
You don't need to change it.
Just notice.
And quietly say to your body.
I hear you.
I'm listening.
You don't have to carry this alone.
Take another sip.
Of your tea.
And let yourself.
Soften.
Maybe grief is asking you to slow down.
Maybe it needs rest.
Maybe it needs to cry.
Maybe it needs to be held.
Maybe it needs more space.
Maybe it needs to be witnessed.
Whatever your body needs.
Give yourself permission.
To listen.
Ask yourself.
What do I need right now?
And then.
Instead of judging the answer.
See if you can honor it.
You might place a hand over your heart.
And a hand on your belly.
Feel the warmth.
Of your own touch.
And remind yourself.
I am allowed to feel this.
I am allowed to grieve what mattered to me.
I am allowed to miss what was.
I am allowed to take my time.
And take another slow sip.
Of your tea.
And notice that grief is still there.
But perhaps.
.
.
There is a little more space around it.
You don't have to get rid of grief.
To experience joy.
You don't have to stop missing something.
To smile again.
You don't have to forget what was.
To welcome something new.
Enjoy.
Can exist together.
There can be sadness in your heart.
And still.
There can be beauty.
There can be longing.
And still.
There can be laughter.
There can be loss.
And still.
There can be love.
Now gently bring your attention to the world around you.
Look outside.
And notice all the beauty nature has to offer.
Notice the way the sunlight is shining through the trees.
Leaves slowly coast by in a breeze.
You see a beautiful flower.
You hear the sound of birds.
And animals playing together.
Running.
Chasing each other.
Completely present in the moment.
Notice how simple and effortless their joy can be.
You don't have to do anything to create this moment.
You simply.
.
.
Witness it.
And as you take it in.
Notice what happens inside your body.
Maybe your breath deepens.
Maybe your shoulders soften.
Maybe your chest opens,
Just a little.
Maybe you feel a small spark of warmth.
Peace.
Or even happiness.
Let yourself.
Receive it.
You don't have to feel guilty.
For experiencing something beautiful.
You don't have to apologize.
For smiling.
You don't have to wait until grief is gone.
Before you allow joy back in.
Joy can meet you right here.
Exactly as you are.
And perhaps.
.
.
You can quietly remind yourself.
I am allowed to notice beauty.
I am allowed to feel joy.
I am allowed to experience moments of happiness.
Even.
While I grieve.
Let that joy be small.
Let it be simple.
Let it be enough.
Imagine Now.
That your cup of tea is sitting right between you and me.
And grief.
And perhaps you realize.
Grief isn't something you need to get over.
It is something you can sit with.
Something you can listen to.
Something you love.
Can honor.
And as you honor your grief.
You can also make space.
For joy.
Not because you have forgotten.
Not because you no longer care.
But because Your heart is capable of holding more than one feeling at once.
Take one final sip of your tea.
Place your hands over your heart.
Take a deep breath in.
And slowly exhale.
Sigh.
And quietly remind yourself.
There is room for my grief.
There is room for my joy.
There is room for all of me.
I listen to my body.
I honor.
What I feel.
I give myself permission.
To heal in my own time.
And I give myself permission.
To experience joy again.
Take another slow breath in.
And feel yourself here.
Feel the ground beneath you.
Feel your body.
Supporting you.
And when you're ready.
Gently bring your awareness back.
Into this room.
Back into.
This moment.
Begin to wiggle your fingers and your toes.
And take one last deep breath in.
And exhale.
And open your eyes.
And carry this with you.
You don't have to choose between honoring.
What you've lost.
And embracing.
What is still beautiful.
There is space.
There is room.
For grief,
Enjoy.
To exist.
Together.
Thank you so much for joining me today.
Until next time.
Take care.
And happy healing.
