Hello everyone welcome to this space i want us to begin by finding a comfortable seated position or maybe today you're lying down and allow your body to settle feeling the ground supporting you fully and if you haven't already i want to invite you to gently close your eyes if that feels safe for you or maybe today you just want to have a soft gaze let's begin our practice with three deep breaths together i want you to inhale through your nose and slowly release through your mouth ah let's take another deep breath inviting a sense of calm and release any tension on that exhale one last time breathe in and sigh it all out ah and now let your breath return to its natural rhythm letting each breath flow gently and easily and i want us to begin with a body scan i want you to bring your awareness to the top of your head maybe noticing any tension or heaviness you may be feeling and take a moment to release it feel a soft wave of relaxation beginning here and flowing down soothing your forehead your temples and the tiny muscles around your eyes allow this feeling of ease to flow down to your cheeks your jaw and your mouth and if you feel any tension here try parting your lips slightly to relax the jaw and now bring this gentle awareness down to your neck and shoulders with each breath let them soften releasing any burdens they might be holding let the relaxation move gently down each arm through your elbows your forearms wrists and into each finger feel your arms heavy and relaxed resting at your sides and now i want you to move your focus to your chest feeling your rise and fall with each breath and allow any emotions that arise to simply be with you there's no need to push anything away just notice and allow space now let this soft relaxation travel down to your stomach breathe into the space noticing how each breath brings more peace more softness to your belly and now feel the relaxation maybe flowing down to your hips into your thighs knees calves and ankles let each part of your legs become heavy and relaxed letting go of any tension that may be held here and finally allow the feeling of ease to flow all the way down to your shoulders your feet toes and into the earth beneath you you are grounded supported and safe and now let's take one deep breath in through the nose and relax your entire body ah and now that your body's fully relaxed i want you to bring to mind a place where you feel completely safe and at ease this place could be somewhere you've been before like a quiet beach a forest even a cozy room with a soft light it could be somewhere entirely from your imagination wherever you feel surrounded by peace and safety picture yourself there taking in every single detail i want you to notice the colors textures and the sounds around you i want you to feel the air against your skin whether it's the warmth of sunlight maybe a gentle breeze or the comfort of a soft blanket allow yourself to fully immerse in this environment feeling the sense of peace and comfort it brings you and in this safe space i want you to imagine that there's a gentle light beginning to glow in your heart center the light represents love and healing and as you focus on this light i want you to allow it to expand filling your chest with warmth and comfort with each breath let this light grow bigger extending outwards to fill your entire body and as the light expands it's gently touching every area of grief or pain bringing a sense of soothing and healing and you may be noticing certain memories or emotions arising i want you to allow them to come and go without judgment simply observing them with deep compassion i want you to visualize that this light is wrapping around these memories and emotions and it's holding them very tenderly imagine the light transforming the heaviness of grief into a sense of acceptance and peace and know that it's okay to feel whatever you're feeling and that this light is only here to support you i want you to take a moment to notice how this light interacts with your grief maybe transforms into a specific color or shape as it meets your emotions perhaps it moves in a gentle swirling pattern soothing and calming any turbulence you feel inside imagine this light not only holding your grief but also infusing it with love and understanding see the light embracing every part of your experience acknowledging your pain while also offering comfort and love and as the light continues to work its way through your body envision it connecting you to a greater source of love and support this might be from a loved one a higher power or the collective compassion of humanity feel the strength of this connection reinforcing the light within you making it even more powerful and healing take a few moments to sit with this visualization letting the light continue to heal and comfort you if tears are coming let them flow freely and finally know that they're a natural part of the healing process and allow yourself to be present with whatever arises trusting that this light is here to support you feel its warmth and comfort surrounding you holding you in a space of unconditional love and acceptance and remember this light is always here to support you that your feelings of grief are super valid and there is no rush and there is no need to force anything simply allow the light to continue to hold you and comfort you and as we come to the end of this meditation bring your awareness back to your breath take a few deep breaths here feeling the air entering and leaving your body and maybe you want to wiggle your fingers and toes and gently bring movement back to your body there's no rush whenever you're ready I want you to slowly open your eyes and take in your surroundings and before you go about your day take a few moments to maybe journal about your experience here's a prompt that I'd love to give you to help you process your thoughts and emotions what memories or emotions came up for me during this meditation?
How can I honor and hold space for my grief while also allowing myself to heal and find peace and remember to take as much time as you need to write this is a space for you to express freely and without judgment and allow yourself to be open and honest with your feelings and I want to thank you for taking the time to meditate and care for yourself and know that you're not alone in your grief and that it's okay to seek support when you need it you deserve it
