Welcome to our guided meditation to help overcome grief.
Grief comes in many different forms and can be caused by all types of loss in our lives.
In today's meditation,
We will confront the feelings that we bury and begin working through them as a team with breath and mindfulness in this safe space.
This experience may at times feel overpowering,
But I encourage you to stick with us to the end.
For this exercise,
We'll be seated in an upright position.
Make sure you're in a safe space where you won't be disturbed.
And I encourage you to grab some pillows or a blanket to really make yourself comfortable before we begin.
Though meditating through the grieving process doesn't change what has happened,
It can be a helpful tool to give yourself compassion,
Honor your feelings,
And be present with them.
Grief can take time to be released,
And sometimes pieces of it may stay with you forever,
But that's okay.
Never avoid or bury your emotions.
Be with them.
Feel them and love them.
They're yours to experience.
In time,
Things will become easier,
And the feelings will become lighter.
We will start by breathing slowly and deeply.
During this process,
I want you to really observe how you're feeling in this moment,
Emotionally and physically.
Breathing in,
Breathing out.
Allow your body to soften.
Relax your shoulders,
Your palms,
Any area that may feel tense right now.
Breathing in,
Breathing out.
It's often when we slow down that the emotions we need to process begin to surface.
You may feel them creeping in now.
It's okay.
Don't run from them.
We're gonna let them wash over us.
I'm here with you.
Breathing in,
Breathing out.
Observing your feelings.
Breathing in,
Breathing out.
Present with the emotions that are rising within you.
There's no need to analyze what you're feeling right now.
Just be present with the emotions you're experiencing within.
Breathing in,
Breathing out.
Be kind to yourself for what you're going through.
Acknowledge your emotions in a loving and accepting way.
It's okay to feel what you're feeling right now.
It's okay if you feel guilt,
Sadness,
Fatigue.
It's okay if you feel anger or confusion.
These emotions are a part of the grieving process.
Be present with them and don't try to suppress them as they surface.
They are meant to be felt.
Breathing in,
Breathing out.
It's okay to cry.
It's okay to yell or scream.
And it's okay to sit quietly.
Whatever you need to do to process these feelings is perfect.
Allow these feelings to be felt and experienced.
If they become too overwhelming,
Bring your awareness back to your breath and remember that I am here with you.
Breathing in,
Breathing out.
Slow and deep breaths into the feelings you're in right now.
Completely present with them without resistance.
Slow and deep breaths.
Breathing in,
Breathing out.
Slow and deep.
Present with every breath you take.
Observing the emotions and feelings as they surface.
It's normal to experience grief and healthy for us to take time to be with it,
To process it,
To find acceptance in it.
Though the process isn't always easy,
Being with these emotions allows them to be felt in their entirety and with time released.
Breathing in,
Breathing out.
I now invite you to place your hand on your heart and feel how it beats in your chest.
How does the grief manifest in your heart?
How does it feel to you?
Breathe into it.
Breathing in,
Breathing out.
Be kind to your heart and allow it to feel and process whatever it's going through without judgment.
Allow yourself to be with these emotions completely.
Presence and acceptance of these feelings is how we are able to process them properly.
Breathing in,
Breathing out.
Feeling your heartbeat.
Be present with the emotions you're in right now.
Feel them in your heart.
Feel how your heart beats against your palm as you hold it lovingly,
Present with the emotions that are flowing through you.
Breathing in,
Breathing out.
Allowing our raw emotions to flow without holding them back is how we are able to release them.
Giving ourselves the opportunity to truly feel them in the moment we are experiencing them.
Giving them the honor and presence they deserve.
Let's take another slow and deep breath in while you feel your heart beating against your palm.
Breathing in,
Breathing out.
Feeling your heartbeat.
Breathing in,
Breathing out.
You may place your hands down now and allow them to relax in your lap.
You've processed a lot,
And you've been through a lot.
So now let's take a few moments to bring our emotions back to a comfortable place.
You've come so far with us on this journey,
And you've processed so much today.
You've earned some emotional rest.
I now invite you to take a brief moment to think of something you love and are grateful for.
Allow these feelings of appreciation to fill your heart with gratitude.
Just bask in this feeling of appreciation for a few moments.
Grief is never easy to experience,
And taking the time to process it as you have is what you need to recover.
I encourage you to carry these loving emotions with you when you leave here,
And hold them throughout the rest of your day.
There is a time for grief,
And there is a time for joy.
Take it easy today.
You deserve a break.
We are honored to have the opportunity to be with you through this exercise.
You may continue listening to these vibrations on your own from here,
And process more emotions if you need to.
Be sure to breathe into the feelings at surface,
And to be present with your emotions.
Thank you for taking this time for yourself,
And thank you for joining us.
We look forward to seeing you again soon.
