Hi there,
It's Eva here and I'm so glad you joined me here in a moment of sadness.
Maybe before we start take a stuffy or a pillow or something that you would like to hold.
You can already hold it or just put it next to yourself for now.
When you are ready you can either sit up with your legs crossed or lie down on your back.
If another position is more comfortable just do whatever feels best.
It's important to make sure you feel comfortable.
If you are sitting up it also really helps to keep a straight back so not to collapse in on yourself with a bent back.
And know you can change your position at any time you want.
Let's take a moment to check in with ourselves.
How sad do you feel on a scale of 1 to 10?
With 1 not feeling very sad and 10 feeling as sad as you've ever felt before,
So very sad.
And what happened that made you feel so sad?
You might be wondering why I would ask you this question and I know even just thinking about what happened will make you feel sad again or maybe sadder than before.
But that is exactly what I want to explore with you.
How much sadness do you still feel?
If it's still a deep sadness you can take this moment to let it out and have a bit of a cry.
If it helps you,
You can take your stuffy,
The pillow and hold it close or hug it.
If you don't feel very sad or you don't need to cry that's okay too.
Just listen to what I'm sharing with you.
Have you noticed how you can feel hugely relieved after crying?
That is because crying not only helps you to release your tears,
It also releases stress.
So crying is a really good thing.
I bet you also know that feeling when for some reason you do not want to cry and how uncomfortable that feels.
How you literally choke up and feel like you cannot breathe.
So if you need to cry,
You are already sad and this is not a choice,
This is not an act.
Your sadness just is with you and if you do not let it out,
Where will it go?
So let it out.
Try and see if after a little bit of crying you can bring that crying under control.
With which I mean that if you're still sad and you are releasing your tears and your stress,
You try not to completely lose yourself in it anymore.
For example,
If you are making sounds like wailing or moaning or sobbing or saying some words,
Maybe after a while it is okay to stop making these sounds.
If you feel in this moment or later that you cannot stop crying and if it's an option to you,
Please find someone that you love,
That makes you feel safe and ask them to be with you and let you cry.
Tell them that that is what you need in this moment.
If you need more time,
Please pause this meditation and come back when you're ready.
It is important to complete,
To finish the meditation.
If you have finished crying,
Maybe take a moment to dry your face,
Have a sip of water and then when you're ready,
You can close your eyes ever so gently and place both your hands then on your upper chest.
Left palm down on the left side of your chest,
Right palm down on the right side of your chest and take a deep breath into both of your hands,
Filling your lungs and keep breathing normally while I'll explain what we'll be doing.
On the next out-breath or when we're there,
You're gonna make a sound like a snake and I'll demonstrate first.
Breathe in normally and we're going to do this five times.
Let's take a normal in and out breath together,
Breathing in through the nose,
Out through the mouth,
Hissing on the next exhale,
Breathing in and ssss.
Inhale and hiss like a snake on the exhale.
Inhale,
Hiss on the exhale.
Inhale,
Hiss.
Last one.
Inhale,
Hiss.
Continue your normal breath,
Releasing your hands,
Staying here for a moment with your eyes closed if you like.
How are you feeling?
And when you are ready,
Slowly gently open your eyes.
Thank you for joining me.
Thank you for being honest about how you feel and what you need.
Keep this up and join me anytime you feel sad again.
