This is a guided meditation to support you in finding calm amidst the experiences of sorrow and loss.
As always,
If you'd like to welcome in the soothing havening touch,
It will deepen this experience and support you in connecting more fully with your mind and body.
The havening touch includes gently running your palms together as though you're washing your hands under warm water,
Crossing your arms across your shoulders and moving your hands gently down your arms,
Shoulders to elbows,
Or gently moving your fingertips across your eyebrow or underneath your eyes and following along your cheekbones.
This gentle touch can be applied in any order or if there is one space that feels most comfortable and soothing for you,
I encourage you to stay focused in that location.
As we begin,
I invite you to take a deep breath in.
And as we allow that exhale inviting your body to gently and slowly move into a state of ease,
Invite yourself to release any tension or tightness that may be present here in this moment.
Imagine it is as though the weight of your body is gently sinking into the supportive space holding you up here and now.
Now bring your attention more fully to the sensations of your breath.
Noticing the coolness of your breath as you gently inhale in again.
And the gentle warmth as you release.
Follow the natural rhythm of your breath without trying to change or control it in any way.
Continuing that soothing,
Havening touch and allowing your breath to gently come and go.
Let's now turn our attention inward and acknowledge the emotions that may be arising.
Perhaps you're feeling experiences of sadness,
Grief or loss.
Maybe moments of ongoing tension or perhaps even anger at being in this journey and navigating sorrow.
Allow yourself to fully experience these emotions.
Notice them with curiosity.
Releasing any judgment or resistance.
Remembering that emotions exist to give us information and data.
That they are transient,
They come and they go.
And in this moment here and now,
Give yourself permission to feel.
Knowing that it's a natural and important part of the healing journey.
I invite you now to shift your focus to the present moment,
Here and now.
Bring your attention to the physical sensations in your body.
Inviting awareness of any areas of tension or discomfort.
And imagine that your next inhale is being gently breathed into those spaces.
Inviting them to lovingly expand.
And as you exhale,
Notice them softening and releasing.
Continuing that deepening,
Healing breath.
Notice what an experience of comfort looks like in your unique journey of life.
For some,
Comfort comes in the form of the smell of a favorite food.
For others,
It might be a soothing soft blanket.
Whatever your experience of warmth and comfort is,
Imagine it,
Invite it to be here,
Right now.
And within that space,
Invite it to expand and notice if it has a temperature or a motion or a movement.
Even a color.
And notice how these sensory experiences can become more vibrant and wrap themselves around you in this moment.
This soothing energy bringing you an experience of love,
Compassion and healing.
Deepening your breath and continuing with that soothing,
Healing touch.
Inviting the sensory experience to expand.
Nurturing you and providing solace.
Invite your mind from this safe,
Protected space to reflect on precious moments and memories that were shared with the person or the thing that you have lost.
Invite a connection point with the impact that they have had on your life.
And notice the energy that you still carry within you.
A carrying on that resides within you.
Grief is about allowing for all of the emotions and also creating opportunities to honor the beauty and the joy that existed within the moments that were shared.
If you notice your mind wandering towards other thoughts,
This may be a space in how your brain is protecting you if difficulties are arising.
May always stop and give yourself some intentional loving care with the CPR for the amygdala exercise.
Or simply right here,
Right now,
Bring your attention back to the gentle breath and the warm,
Soothing solace of the energy of comfort you cultivated before.
Breathing in the energy of the color and returning to the sensory journey of feeling calm or soothed right here,
Right now.
The healing journey of grief is one that requests patience as well as compassion.
It invites us to lean into gentle memories with an honor and a recognition that while the world is ever changing,
These memories stay and will be carried on within our inner awareness.
As we bring this healing,
Loving meditation to a close,
Take a moment to connect inward and express gratitude for your own internal resilience,
Your ability to find strength in the face of sorrow and loss,
To create the time right here,
Right now,
To turn inward with loving care.
Know that you are not alone.
Many others have walked this path.
Many others are walking this path right now.
Connecting with yourself and inviting in a sharing of the grief journey is supportive and oftentimes necessary.
Continuing the gentle,
Soothing,
Havening touch,
I invite you to welcome in one final gentle breath,
Breathing in to a count of 4,
3,
2,
1 and a soothing release to a count of 6,
5,
4,
3,
2,
1.
And returning to the moment here and now,
Gently rest your hands and when you are ready,
Invite your eyes to open,
Taking a moment to appreciate the experience of still,
Connected internal awareness you have cultivated within.
Remember that grief and loss are a part of the human experience.
Healing takes time.
Be gentle,
Be kind and be patient.
