Welcome.
I invite you to take this moment to come back home to yourself.
Maybe you are experiencing a wave of grief.
A moment of anxiety,
Of overwhelm,
You get to name the emotion that you're sitting with in this moment.
I'm so glad that you decided to join me for this moment to come home to yourself.
And so I invite you to find a comfortable seating position or maybe you're lying on your back.
Maybe you soften your gaze or you close your eyes completely and allow your body to surrender.
I invite you to connect with your breath.
And as you breathe in and out,
Allow the muscles in your face to soften.
Allow that space between your ears and your shoulders to grow a bit larger.
You give your full body permission to rest within these few moments that we're sharing together.
Notice your lower back begin to relax a bit more.
Notice your arms and your hands become a bit more weighted.
Give your sit bones,
Your hips permission to relax.
As you breathe deeper.
And deeper into this restful moment.
Notice your belly.
Notice the rise and the fall of your belly and your chest as you continue to breathe and connect.
With the breath and the body.
And now as you begin to shift your attention inside of yourself,
I want you to first notice the things that you hear.
Both the furthest sound and the closest sound to you.
Know that these These sounds are also a part of this moment.
There's nothing that we have to avoid or shoo away in order to practice presence.
And so with that same thought,
I invite you to notice your your emotions.
The ones that are rising and falling inside of your physical body.
And know that this too is a part of coming home to yourself.
This is a part of creating space for grief to breathe.
Maybe you are grieving for the physical loss of a person,
A place,
Or a thing.
Maybe you're grieving for a former version of yourself.
A job,
An environment.
Whatever the case.
.
.
Breathe into that grief.
Breathe into the emotion that you're identifying.
And as you come home to yourself,
Witness yourself as the observer.
Know that you are not that anxiety,
You are not that grief,
You are not that anger.
You are not that frustration.
And with this awareness,
We are empowered.
To sit in our center and observe without judgment.
And so I invite you to take a few breaths here at your own pace to observe whatever emotion is present.
Notice where it's lingering in your physical body and listen to it.
Emotions are indicators.
Know that there is insight on the other side of the emotion and you are safe to observe it in this moment.
Remain connected with your breath.
And witness without judgment.
If you notice yourself beginning to attach to an idea or an emotion.
I invite you to reconnect with your breath,
Maybe by noticing the temperature as you breathe it in and out.
Maybe you notice your lungs expanding and softening as you breathe.
The goal is to be present with what is.
This is how we create space for our grief to breathe.
And for grief to breathe us.
Let's take about two more minutes here.
Allowing our body to rest a bit deeper.
I invite you to take a moment to respond to your emotion and or your grief.
Offer it an affirmation.
Encouragement,
Validation.
That may sound like I see you.
I honor you.
I create space for you to breathe.
And as we begin to close this practice,
Perhaps you want to stay in this position for just a few more moments.
I invite you to sit with the reflections of what has come up for you or moved through you in our time together.
And with that insight.
Ask yourself.
What do I need?
And or want in this moment.
What do I need and or want in this moment?
Maybe that's going for a walk.
Taking a nap.
Cooking,
Having a hot meal.
Or leaning into social connection.
I trust that your time and spaciousness with your emotion and your grief have gifted you with insight that you can now use.
To seek out tools that will support you in regulation.
Remember that grief does not want to be fixed.
It simply wants to be witnessed.
And there's so much insight and power in witnessing our grief and the emotions around it.
Know that you are safe and loved and supported in this practice.
And I invite you to come back to this track anytime you need support,
Sitting with it,
Sitting in it,
Sifting through it.
I send you much love and wishes of peace,
Spaciousness and rest.
