Moving Through Grief

This meditation gives you space to acknowledge grief without trying to fix or rush it. It helps you stay grounded while you sit with difficult emotions, using breath and presence as steady anchors. You’ll leave feeling supported, calmer, and more able to carry what you’re holding.

Music attribution:

Thông tin đăng ký sử dụng nhạc tại

Transcript

Welcome.

This time is yours.

You don't need to fix anything or rush through the feelings.

You are here to sit with what is and allow it to be acknowledged.

Find a comfortable position.

Feet on the floor,

Hands resting naturally.

Close your eyes if that feels safe.

Take a slow breath in through your nose and a longer breath out through your mouth.

Let your body feel the weight of the day,

Of the grief,

Without resistance.

It's important to view grief as not a problem to solve,

But a response.

It can feel heavy,

Confusing or unpredictable,

And that's okay.

Whatever you feel right now is valid.

You are allowed to feel it without judgment.

Bring your attention to your body.

Where is the grief most present?

Chest,

Throat,

Stomach.

Simply notice it.

You don't have to push it away and you don't have to hold it tighter.

Breathe into that space.

Let the breath be an anchor,

Steady and consistent while the waves move through you.

Now,

Allow a few affirmations to land slowly one by one.

I am allowed to feel what I feel.

I am not broken.

I am human.

Healing is a process and I move at my own pace.

If tears come,

Let them.

If your mind drifts,

Gently bring it back to the body and breath.

Grief is not linear.

Some days will feel lighter,

Others heavier.

That is the rhythm of healing.

Think of one thing,

Even small,

That brings you comfort.

It could be a memory,

A song,

A place or a person.

Let gratitude exist alongside your grief.

They are not opposites,

Just parts of your experience.

Take a few more breaths,

Noticing the body soften even slightly,

Even just a fraction.

Acknowledge that showing up for yourself in this moment is strength.

You are here,

Breathing,

Feeling and moving forward step by step.

Close the practice by placing your hand over your heart.

Feel its steady beat and remind yourself,

I am here.

I am present.

I am doing my best today.

When you are ready,

Open your eyes slowly.

Move gently back into your day or evening.

Healing is ongoing,

But each mindful moment like this is part of that journey.

You are allowed to grieve,

To feel and to keep going.