This is a meditation to help support you during times of grief.
Find a comfortable seat or lay down if you wish.
Find a place where you feel completely relaxed and completely supported.
Let's begin by breathing together.
Inhale and exhale.
Again,
Inhale and exhale.
Continue.
When you exhale,
Make the exhalation a little bit longer than the inhalation.
Continue inhaling and exhaling.
And if it feels comfortable to you,
You can also sigh.
Inhale,
Exhale,
And audibly sigh.
Inhale,
Exhale,
And sigh.
Continue.
With each exhalation,
Imagine that you are releasing.
You are releasing burdens from your body.
You are releasing burdens from your mind.
You are releasing burdens from your heart.
You can now return to a normal breathing pattern.
And let's begin to further relax the body.
Imagine relaxing the top of your head.
Relax the back of your head.
Relax your neck.
Relax both shoulders.
Relax your entire back.
Relax your pelvis.
Relax the backs of your hips,
Thighs.
Relax the back of your knees.
Relax the back of your calves.
Relax your ankles and relax the soles of both feet.
Relax your entire face.
Relaxing the forehead.
Relaxing the eyeballs.
Relax and release any tension in the cheekbones.
Relax the jaw.
Relax the front of the neck.
Relax the front of the chest.
Relax the belly and take a moment to gently breathe in and out of the belly.
Feeling the gentle rise and fall of the belly.
Relax the front of the thighs.
Relax the front of the knees.
Relax the front of the calves.
Relax the top of the feet.
Relax all of your toes.
Relax all of your fingers.
Imagine feeling your entire body breathing.
Imagine a white light over the crown of your head.
Imagine this beautiful white light slowly coming down your head and covering your entire body.
The white light comes down your head,
Comes down your face,
Neck,
Shoulders,
Back and chest.
The white light is covering your belly,
Pelvis,
Hips,
Thighs,
Knees,
Legs and feet.
You are completely surrounded by the most beautiful,
Healing white light.
As you breathe,
Feel this healing white light pulsating through your skin and through each of your cells.
Gently inhale white light.
Gently exhale white light.
Allow the healing white light to permeate your entire being.
Bring your awareness to the middle of your chest,
Your heart center.
Gently and very gently breathe into your heart.
You can gently hold your heart if you need additional support there or if it feels a little bit painful to breathe.
Gently breathe nourishing breath into your wounded heart.
Imagine the teeny tiny bud of a flower in your heart.
Visualize this flower beginning to bloom,
Growing petal after petal after petal in your heart.
The most perfect,
Beautiful flower is blooming from your heart.
Now as you breathe,
Gently extend the breath from your heart into the beautiful,
Blooming flower that you have created.
Softly and gently breathe life into this beautiful flower.
You are loved.
You are supported.
Grief often comes in waves.
Grief is very personal and experienced differently by everyone.
Allow yourself the space to feel grief.
Feel whatever emotions arise,
Loss,
Anger,
Longing,
Pain.
Give yourself permission to feel.
Whatever you feel is okay.
Allow yourself to tolerate these uncomfortable emotions and feelings with gentleness.
Be kind to yourself.
You are grieving,
But you are loved and you are supported.
Grief is a part of life.
Grief is a part of the experience of love.
By opening ourselves to love,
We also open ourselves to grief.
Rumi says,
The wound is the place where the light enters.
Let light enter your wounded places.
Surrender.
Trust that you are okay.
Trust that you are loved.
As we come to the end of today's meditation,
Please deeply know and deeply trust that you are loved.
If you are laying down,
Unrelaxed,
You can simply drift off to sleep.
If you are feeling more alert,
This would be a good time to journal and write about what you are feeling.
And remember,
When you feel waves of grief coming on,
That you can come back to this recording whenever you need.
I wish you good health.
I wish you happiness.
I wish you love.
