This gentle heart-centered meditation is designed to support you through loss,
Sadness and emotional heaviness.
The practice includes breath awareness and visualization to reconnect you with the steady source of love and safety within your own heart.
By syncing the breath with the heart,
You encourage your nervous system to settle,
Which in turn allows your body to transition into a calmer,
More balanced state.
This meditation can ease feelings of overwhelm,
Sorrow,
Numbness or longing by offering a moment of comfort,
Warmth and gentle holding when you need it the most.
When practiced regularly,
It can help cultivate a greater sense of stability and self-support during the grieving process.
To begin,
Come to a relaxed position,
Whether that's seated or laying down,
Whichever feels most comfortable to you right now.
If you are seated,
Ensure your spine is straight and your shoulders are relaxed.
You might want to sit on a cushion or a pillow to create more comfort around the hip and knee area and also to promote a straighter spine.
If you're laying down,
Make sure each body part is softening into the floor beneath you.
Feel your shoulders drop down away from your ears.
Then if it feels safe to do so,
Close your eyes.
Now I invite you to place one hand over your heart center for this meditation today.
And with your hand resting on your heart,
Bring your attention to this area.
Start to observe any feelings of tightness,
Tension or heaviness in the chest and just stay present with whatever sensation comes up.
No need to judge it or think too much about it.
Then let's take three deep cleansing breaths together.
Send each breath directly into your heart center.
First,
Release your current breath completely.
Take a deep inhale through your nose,
Filling your lungs.
Then exhale through the mouth,
Softening the heart center.
Again,
Inhale through your nose,
Exhale through your mouth.
Last one,
Take a deep inhale and a full slow exhale.
Now bring your breath to a slow pace,
Inhaling for a count of five and exhaling for a count of five.
We'll do the first few rounds together,
But if a count of five feels too difficult for you,
Shorten it to four or three instead.
Releasing your current breath and inhale for one,
Two,
Three,
Four,
Five.
Exhale through the nose for one,
Two,
Three,
Four,
Five.
Again,
Inhale one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Inhaling one,
Two,
Three,
Four,
Five.
Exhaling one,
Two,
Three,
Four,
Five.
Take a few more rounds of this breathing practice on your own.
If you notice any tightness or tension in your chest as you do this,
On each exhale imagine your breath dispersing that stagnant energy there.
Now,
Staying in this calm centered place that we've created through the breath,
I invite you to visualize a warm gold ball of healing energy in the center of your chest.
See this gold ball glistening in your mind's eye and feel it warming your heart center.
On your next inhale,
Imagine this energy ball expanding and as you exhale,
See it radiating its energy throughout your chest.
As you inhale,
The gold energy ball expands,
Reminding you of the inner support and resilience you have within yourself.
As you exhale,
The warm healing energy spreads across your chest like it's embracing you in a hug.
Stay with this visualization for five more slow deep breaths.
Stay with this practice for as long as you need,
Allowing the warmth and comfort of this healing energy to nourish your heart and the rest of your body.
When you are ready to come out of the practice,
Release your hand from your heart and gently bring your attention to your feet or your sitting bones,
The part of your body that is connected to the ground right now.
Feel the heaviness here,
Feel how your body is connected to the earth.
Then when you're ready,
Open your eyes.
