Welcome to this guided meditation designed to support you in navigating the intricate and often painful changes in relationships that may arise after a traumatic loss.
I invite you to find a comfortable position,
Either seated or lying down,
And gently allow your eyes to drift closed or if it feels more comfortable to find a soft gaze somewhere in the room.
Let's begin by taking a deep,
Soothing breath in,
Breathing in to a count of 4,
3,
2,
1 and a gentle,
Loving exhale to a count of 6,
5,
4,
3,
2,
1.
Beautiful.
Feel the solid support beneath you as you allow your breath to return to its usual cadence,
Grounding you in this present moment.
Notice as you gently inhale and exhale that a deeper breath followed by a longer exhalation is a supportive space for releasing any tension or heaviness you may be carrying.
Now I'd like to invite you to bring your awareness to the person that you've lost and the experiences and the shifts in your relationships that have ensued.
Invite your mind to gently drift across the changes that have occurred,
Inviting in curiosity and allowing your emotions to surface like waves gently washing over the shore.
Let them be.
Invite them forward without judgment or expectation.
Welcoming in another soothing breath,
Visualize yourself in a serene and inviting garden.
Every element in this garden holds a special significance,
A reflection of your emotions and a sanctuary for your healing journey.
As you stroll through the garden,
Notice the flowers,
The ground beneath your feet.
Are there any water fountains in your garden?
Any sculptures?
As you walk,
You will be encountering symbols that mirror your feelings linked to the changes that have occurred.
You might notice some flowers representing growth,
Stones embodying strength,
Gentle streams flowing with acceptance and the movement of life.
I invite you to pause at each symbol,
Inviting your emotions to come forward,
Leaning in with loving curiosity to get to know yourself and the entire spectrum of experience that has been unfolding since the loss.
Without restraint,
Connect with all of your emotions,
The sorrow,
Anger,
Confusion,
And perhaps even glimmers of happiness of times remembered past,
Or moments of hope shared in the present,
Or possibilities for the future.
Imagine a gentle breeze sweeping through the garden as it dances around each symbol.
Visualize your emotions being carried away like leaves lifted by the wind.
Feel a sense of liberation and relief,
Allowing those leaves and the wind to lighten your burden,
Even if just for the moment,
As you take this time to connect inward and care for your mind and body.
Notice as you walk that you are approaching a serene pond.
Calm water gently laps against the shore.
Fish may dance underneath the surface.
And as you gaze upon the water,
You see a reflection.
And beside you,
The image of the person that you've lost glimmers into the moment,
Dancing on the gentle surface of the pond,
Connecting inward.
And in your heart,
Notice if you can find possibilities of forgiveness,
The hopefulness of understanding,
And even the glimmers of peace.
Welcoming another gentle breath,
Breathing in to a count of 4,
3,
2,
1,
And out to a count of 6,
5,
4,
3,
2,
1.
And now expand your awareness to encompass others who have walked a similar path.
Notice the ripples and the shifts in the pond of all of these other humans who have journeyed alongside you in their own ways.
Many may be journeying alongside you now.
Others who have similarly loved and lost the one who is no longer here.
Acknowledge the shared journey that you are all walking together.
And allow your gaze to return to that garden.
The symbols and the flowers,
The stones and the statues,
All representing the unique experience that each of you are walking through as you continue to learn how to keep breathing in the face of loss and pain.
You are not alone,
And each journey is beautiful and powerful,
And each journey is painful and hard.
Extend your hands,
Palms facing upwards.
Imagine you are holding a radiant light.
Envision this light as a beacon of love and compassion.
Feel the warmth in the palms of your hands as it glows.
Notice the connection inward of this warmth as the love and the compassion becomes one with you.
And then send that loving care out to these others who are similarly journeying in their own journey of grief and loss.
Find the heartfelt wishes that you carry for yourself and breathe those into your inner being and extend them to those who love and who have also lost.
Returning your vision to the pond,
You notice that behind you there is a strong,
Beautiful,
Powerful tree,
Wise and ancient in its wisdom and its growth.
And invite your tired being to carry that warmth with you as you move to rest beneath that tree.
Feel the strength of its trunk against your back,
Lifting your burdens,
Embracing you,
Creating a space of solace and resilience and renewal.
Invite that wisdom in with another gentle breath,
Inviting it to expand as you inhale in 4,
3,
2,
1 and releasing that breath,
Noticing how your mind and body continue to rejuvenate and heal even with the simple act of breathing.
Connecting fully with that tree and noticing the expanse of garden,
Noticing the beautiful pond.
Invite your hand to rest gently in your heart space and notice your internal strength,
Your own beautiful wisdom,
And allow yourself to connect inward and notice these important and powerful healing words repeating quietly after me.
I honor my journey and emotions.
I tread this path with grace and resilience.
Welcoming in another healing breath.
I honor my journey and emotions.
I tread this path with grace and resilience.
Allow your mind and your body to connect fully with this journey,
To know that while there is darkness you are also choosing to find light and to cultivate healing in your own mind and body.
And as we bring this healing space to a close and gently bring your awareness back to the present,
Remember that you can come to this beautiful garden.
You can spend time with your own wise tree of strength and resilience.
Reconnect with this world anytime you want by taking the energy and the space right here right now.
You are cultivating the world you want to live in from within.
Remember you have the healing in your hands to create and sculpt your future.
You are not alone in this journey.
Be gentle with yourself.
Healing takes time.
It's an honor to walk alongside you and may you continue to find solace and healing and a deeper connection with yourself and with others.
