This is a guided mindfulness meditation to support you in building self-compassion during your healing journey through grief and loss.
As we begin,
I invite you to find a comfortable position,
Whether seated or lying down,
And gently close your eyes.
As always,
You may welcome in the soothing,
Havening touch,
Or simply rest a hand on your chest,
Covering your heart space,
Deepening the experience.
Let's begin with a gentle breath in,
Feeling your chest rise as you inhale,
And exhaling slowly,
Releasing any tension that is present in the here and now,
Inviting your body to settle into the space right here,
Connecting to the present moment,
And finding the opportunity to engage in this healing journey.
Let's turn your attention inward and acknowledge the emotions that you're carrying within.
Navigating the experience of grief and loss comes with many waves of feelings,
And I invite you to notice them and experience them without judgment.
Welcoming in another soothing breath as you're connecting to the experiences,
Visualizing the emotions as waves,
Rising and falling,
Coming and going.
If you haven't already,
Place your hand over your heart,
Feeling the gentle beat beneath your palm,
Or the warmth of your body,
Supporting your hand,
And your hand holding you.
This is the seat of compassion that lives within you.
Welcoming in another deep breath,
Imagine sending warmth and understanding to your heart,
And as you exhale,
That warmth and understanding is connecting with a soothing light expanding as you release your breath.
I invite you to find a moment of self-compassion in your past,
Or if that feels difficult,
An experience where you showed or felt compassion for another,
A being or living thing,
A time when you showed kindness and felt connected to the world around you or to yourself.
I invite your mind to connect fully with that memory,
Allowing it to expand,
Noticing your sensory world,
What was happening in that moment,
How do you know that was a moment of compassion that you were witnessing,
What does that feel like in your mind and your body,
Does it have a temperature or an energy?
And as you heighten your connection to that experience,
Bring it here into this present moment and know that you have the capacity to extend the same compassion to yourself now,
Returning to that warm light,
That experience of compassionate kindness,
Notice how it radiates and surrounds your heart,
Imagine the warmth of that energy expanding,
Glowing through your fingers as you hold yourself,
Cradling your heart,
The symbol of your unique compassion,
Understanding and love,
And with each breath,
Notice how the light expands and gently embraces any and all of the pain or sorrow that resides within,
Continuing to hold and gently care for yourself and to connect with that warm healing light,
Silently repeat these loving words to yourself,
I offer my self-compassion,
I am deserving of understanding and kindness,
I offer my self-compassion,
And on this healing journey,
I am deserving of understanding and kindness,
Notice the rhythm of those words,
The gentle inhale and release of your breath,
And picture yourself gently embracing your own pain,
Just as you would comfort a dear friend,
Moving your hands now to gently cross across your chest,
Fingertips on your shoulders,
Begin to apply that soothing havening hug,
Repeating that gentle loving moving hug motion,
And feel the warmth of your own embrace,
Nurturing and soothing,
Extend that loving warm light of compassion throughout your body,
Turning inward with understanding and kindness as you apply that havening hug,
Invite your mind to explore the possibility of letting go of self-judgment,
Breathing in a gentle breath and inviting yourself to experience this moment fully as you exhale,
Returning to those loving words as you continue to apply the havening hug,
I offer my self-compassion,
I am deserving of understanding and kindness,
Especially during my healing journey,
As you breathe in,
Envision that warm light in your heart and body expanding outward,
And as you gently release your breath,
Visualize that compassion moving beyond yourself,
Flowing from your heart,
And touching everyone and anyone who may also be experiencing grief and loss,
Feel your compassion creating a web of connection,
Fostering understanding,
And deepening healing for them and for yourself,
I invite you to return your hand back to your heart,
Feeling the gentle rise and fall of your breath,
And let's take a moment to turn inward with gratitude,
Thank your mind and your body for your willingness to show yourself compassion,
Recognize the strength it takes to embark on this healing journey,
To be in relationship with the flowing tides of all of the feelings that you are navigating,
And remember that healing is a gradual process,
And each step you take matters,
As we bring this loving meditation to a close,
Remember that building self-compassion is a powerful and important tool on your healing path,
You hold in your hands the ability to hold space for yourself,
To nurture your heart,
And to find solace within,
The more often you reconnect with this warm loving energy in your heart,
And show yourself the caring,
Kind compassion that you are deserving of,
The more it can support and ease your healing journey through grief and loss,
This is a journey,
Take your time,
Be patient,
And show yourself loving gentle care,
May you continue to find strength,
Healing,
And self-compassion along your path,
And when you are ready,
I invite you now to return to the present moment,
Gently opening your eyes,
And take a moment to remember that you can return to this space anytime you desire.
