This is a meditation practice for supporting you in processing your grief.
To begin with,
I invite you to find a comfortable position that will allow your body to be completely relaxed.
You can be laying down,
You can be seated,
You can be cross-legged.
It's really up to you to find a position that allows you to be at ease.
And now I invite you to set an intention for this meditation practice.
Tuning into your inner wisdom,
Guidance,
To see what the intention needs to be.
And from here I invite you to honor your process,
To trust your process.
There is no timeline for grief.
There are no rewards for moving through it quickly.
There is nothing you need to be accomplishing.
There are no goals that you need to reach.
From here I invite you to find a place in your body that feels like a resource for you,
That offers you a sense of steadiness,
Balance,
Maybe even calmness.
Could be your legs,
Your fingers,
Maybe placing a hand on the chest,
Another one on the belly.
And if you don't sense there are any inner resources that allow you to feel a sense of stability,
Then I invite you to look around the space in which you're in and find a couple of external resources.
Could be painting on a wall.
If you're outside,
You could be leaning against a tree.
And then remember that if it gets to be too much for you emotionally or a sense of overwhelm starts to become very active,
You can always pause the meditation.
You can slow down.
You can come back to the resources.
You have choices.
And now I invite you to notice where in the body do you sense you're holding your grief.
Where there might be a sense of tension present,
Restriction,
Heaviness.
Maybe there's even difficulty breathing and you feel like something stuck in the throat or the chest or the belly.
So I invite you to start to very gradually start to approach your grief.
If you're ready.
If you're not,
You can always step back and come back to it later.
But if you feel ready,
Just allow yourself to come close to the grief.
Making space for it.
Surrendering to it.
Giving it a voice,
A sound.
Noticing if your body wants to move in a particular way as you give space to the grief.
Do you want to open your shoulders or on the contrary do you feel like you want to contract even further?
Just trusting whatever is showing up for you.
And I'm here just holding space for you.
If you want you can even take your hand and place it on the part of the body where you sense your grief is.
You can gently massage that part of the body or you can simply sit with your grief.
Not doing anything to it.
Not fighting it.
Not resisting it.
Simply being with it.
If your grief had a message for you,
What would that message be?
Maybe your grief simply wants to be honored.
Your grief wants to be acknowledged.
Maybe grief has been knocking at your door asking for your attention.
Maybe grief has been intense in the last few days.
Allow yourself to slow down.
Remembering that simply being with grief is enough.
Can you even trust your grief and the expression that it takes on?
The form that it takes?
Rather than trying to get rid of the discomfort you might be feeling,
Can you be with the discomfort?
Can you be with the pain of the loss you experienced?
Remembering that every single person on earth experiences loss at some point in their life.
You're not the only one.
Maybe even connecting with other people who are grieving right now.
Just like you are.
Feeling that sense of connection with them.
That you are in this together with others.
Even if it might feel like you are alone with your grief.
Softening into it.
Letting the hardness melt into deeper love.
Letting that grief open you to deeper love.
If you don't feel anything right now,
Just honor that too.
Honor the numbness around the pain,
Above the pain.
Honor the fear that might be present.
Honor the part of you that wants to create distance from grief.
Everything is welcome here.
All parts of you are welcome here.
There's no wrong way to grieve.
I'm here just holding space for you.
And then when you feel ready,
I invite you to start to gently bring this practice to completion.
Start to gradually open your eyes.
Looking around the space in which you're in.
Grounding yourself.
And remember to be gentle,
Compassionate and loving towards yourself as you're moving through your grief.
Take care.
