Welcome.
This meditation is for all my sisters who are grieving the end of a relationship.
You have come to the right place.
Please make sure that you are safe while listening to this meditation.
On a scale from 1 to 10,
Rate the distress you are feeling right in this moment and know that whatever number you choose,
It's okay.
Find a comfortable seat or lie down.
Close your eyes or find a soft gaze in front of you.
Place one hand on your heart and one hand on your belly.
Breathe.
Notice where in your body you are feeling your breath.
Can you feel your belly or your chest rising?
Notice the speed and depth of each inhale.
No need to change anything,
Just notice.
Feel how the air flows into your nostrils and out of your nostrils.
Can you sense the temperature of the air when you breathe in?
Notice that the air you exhale is slightly warmer.
Keep breathing.
Now take a deep breath in and sigh it out.
With your next breath,
Make your inhale and exhale the same length.
Breathing in and out for a count of four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
And exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
And sigh it out.
Return to your normal breath.
You're going through a difficult time at the moment.
Acknowledge any pain,
Anger,
Grief or numbness you are feeling.
It's okay to feel this way.
And it's important you look after yourself right now.
Let's do a body scan to help you relax more and connect with yourself.
As I name different parts of your body,
I want you to become aware of each part and to notice any sensations.
If you are feeling any tension,
I want you to allow this body part to relax.
Imagine releasing all tension and letting it flow down through your body and into the ground.
Bring your attention to the top of your head,
To your forehead,
To your temples,
To your eyes,
To your nose,
Your cheeks,
Your mouth,
Your tongue,
And your jaw.
Relax and let go.
Bring your attention to your neck,
Your shoulders,
Your upper back,
And your lower back.
Become aware of your right upper arm,
Your right elbow,
Your right lower arm,
Your wrist,
Your hand,
Your thumb,
Your second finger,
Third finger,
Fourth finger,
And pinky finger.
Focus on your left upper arm,
Your left elbow,
Your left lower arm,
Your wrist,
Your hand,
Your thumb,
Your second finger,
Third finger,
Fourth finger,
And pinky finger.
Both arms together.
Now focus on your chest,
Your belly,
Your womb,
And your hips,
Your upper legs,
Your knees,
Your lower legs,
Your ankles,
The tops of your feet,
The bottoms of your feet,
And your toes.
Notice how your entire body feels more and more relaxed as you are safely held by the surface you're sitting or lying on.
Find an area in your body that is feeling super relaxed,
Warm,
Smooth,
And focus on this feeling.
Now imagine the feeling spreading throughout your entire body.
Allow the feeling to spread until you are feeling relaxed from head to toe.
Bathe in this yummy feeling.
Now imagine a place where you feel safe,
A place where you won't be disturbed,
A place where you can be you.
It can be a place you know or a place in your imagination,
Maybe a secluded tree house,
A cottage on the beach,
Or your childhood bedroom.
This is your space.
Make it as comfortable as you can imagine.
Maybe add a comfy armchair or a luxurious bed,
A fluffy pillow,
A soft blanket.
What would make you even more comfortable?
A photograph,
A flickering candle,
Or a beautiful view?
Once you've created your space,
Look around and take it all in.
This is your safe space.
In this space you can be you.
You can be sad or angry or happy.
You can just be.
Lie down or sit down in your safe space.
Feel the surface underneath you,
The softness of the fabric or the firmness of the ground.
Notice how protected you feel here,
Shielded from the outside world.
And allow your body to relax and melt down.
What can you hear?
Maybe chirping birds?
Raindrops on the roof?
Ocean waves or soothing music?
What can you smell?
Maybe flowers,
A scented candle or an open fire?
If you like,
Imagine a beloved pet keeping you company.
Feel into the space again and notice a feeling of safety and comfort coming over you.
And enjoy being in this space.
Enjoy feeling safe.
Enjoy feeling protected.
Enjoy being just you.
And remember that this space is inside of you.
You are taking it with you wherever you go.
And you can return to it anytime you want.
It is almost time to return to the here and now.
So start softly,
Slowly wiggling your fingers and toes.
Become more aware of the room around you.
Maybe stretch your arms overhead and prepare to come back to the present moment.
Open your eyes and become fully present,
Fully awake,
Feeling good,
Feeling relaxed.
On a scale from 1 to 10,
Rate your distress now.
Has this meditation helped you relax a little?
If yes,
Good.
You're welcome to return to this meditation and your safe space as many times as you like.
If not,
That's okay.
Healing can take time.
Either way,
Make sure to be kind to yourself today.
