Hello and welcome.
Please find a quiet and comfortable place to sit or lie down for the next few moments.
Gently settle in to the space that you are in.
Allow yourself to notice things landed as they are.
See how you are positioned in the space,
What feels right for you.
And then gently close your eyes or lower your gaze,
Taking a few deep breaths.
Inhaling deeply through your nose and exhaling even more slowly through your mouth.
Allow your body to relax and your mind to settle.
In your mind's eye,
Start to imagine yourself in a peaceful,
Natural setting.
A place where you feel safe and at ease.
As you take in the beauty of your surroundings,
Feel the gentle support of the earth beneath you and the soothing presence of nature all around you.
This place represents a safe space where you can be with your grief.
Allow the sensations of your grief to really be present here.
Knowing that the natural landscape is here to support you,
To ground you in this moment.
You may even affirm to yourself,
I am in a safe space where I can honor and feel my grief.
I allow myself to experience my emotions fully and without judgment.
As you sit or lie in this peaceful place,
Begin to tune into your body.
Notice any areas where you might be holding tension or pain.
Gently bring your awareness to these areas.
Imagine sending them warm,
Compassionate energy.
Allow yourself to acknowledge the presence of grief in your body.
Knowing that it is a natural and important part of your healing process.
Visualize a gentle warm light surrounding you.
This light is coming from yourself and from the universe.
Allow this light to envelop you,
Offering comfort and support as you make space for your grief.
Notice it circulate within you and all around you.
You may even affirm to yourself now,
I am surrounded by love and compassion.
As I make space for my grief.
I honor my grief and allow it to be present in my heart.
If it helps,
I might invite you now to imagine you're holding a container.
Could be a beautiful bowl or any other container that can hold space for your grief.
Gently place your grief into this container.
Knowing that it is held with love and care.
Feel the weight of your grief being supported and allow yourself to feel the emotions that arise with the support.
On the next breath,
Affirm to yourself.
I create a safe space to hold my grief with love and compassion.
I trust in my ability to navigate through my grief.
Now visualize a gentle stream flowing nearby.
The water is clear and soothing,
Representing the flow of your emotions.
Imagine yourself gently placing the container of your grief beside the stream,
Allowing the water to touch it.
And then eventually begin to carry some of the weight away.
Feel the stream's gentle flow offering relief and a sense of movement through your grief.
Take a deep breath and affirm to yourself.
I allow my grief to flow naturally like the water in a stream.
I trust in the process of healing.
Take a moment to simply be with your emotions.
Notice where you feel them in your body.
It is important to give yourself this time and space.
Feel the love and support of the natural setting around you.
And know that you are not alone in your experience.
Once again,
Affirm to yourself.
I am patient and gentle with myself as I navigate my grief.
I honor the journey of my grief and the healing that follows.
Take one more deep conscious breath.
Perhaps putting a hand on your heart,
Another on your abdomen.
When you are ready,
Slowly begin to bring your awareness back to your physical surroundings.
Take all the time you need to appreciate the sense of space and compassion you have created for your grief.
Know that you can always return to this practice whenever you need.
And continue to be gentle with yourself throughout the rest of the day.
Thank you for your practice.
