This meditation will help you to find some ease with your sorrow.
We can just close our eyes,
Check in with our breath,
Inhale through the nose and exhale through the nose.
Sit comfortably,
Maybe sit in a cross-legged position,
In a chair or on a couch.
Or if that doesn't work for you,
Just sit with your feet on the floor,
Whatever works.
Make meditation easy so that you do it every single day.
And just breathe,
Staying with the ever-present breath,
Inhaling through the nose,
Exhaling through the nose.
Just inhaling through the nose and exhaling through the nose,
Feeling the coolness of the air on our in-breath and how the air is naturally warmed by our body with our exhale.
Releasing the tongue from the roof of the mouth.
Really feeling our belly soften,
We carry a lot of grief and sorrow in our belly.
If your belly is hard,
There's a good chance that you have a lot of grief and sorrow carried in our belly.
Feeling our jaw relax and knowing that it's alright to speak your truth.
Sometimes your truth changes as life progresses.
And just allowing yourself to be,
Feeling your tongue release from the roof of your mouth.
Sometimes we put our attention right back where it was.
Feeling the shoulders relax.
And continuously breathing into the belly,
Softening the belly.
Relaxing the arms,
Relaxing the legs.
And we are just going to have some compassion for ourselves.
It's difficult when things don't work for us.
It's difficult when we lose somebody.
Even if that person did not die,
If they just left us,
If that person meant a whole lot to us,
Perhaps it was the first person that saw you,
That actually saw your spark and saw the life within.
Who you were as your best and highest self.
And circumstances changed and they're no longer there for you.
That loss can be devastating.
Just allow yourself to feel the sorrow.
Try to see it from a third person perspective.
See if you can just observe it.
Maybe you can't and that's alright.
Allowing yourself to feel it without getting lost in it.
Allowing yourself to grieve.
Showing yourself some mercy.
Be easy about things.
Be easy on yourself.
You must love yourself.
You must.
It is the only thing that we're here to do is to learn to love ourselves and to find service for others.
And by loving ourselves,
No matter what that is.
Continuing to soften the belly.
Relaxing and releasing and really finding some compassion for yourself.
Maybe even repeating the loving kindness mantra.
Maybe happy,
Maybe healthy,
And may I always have positive experiences.
May I be happy,
May I be healthy,
May I always have positive experiences.
And just take a few more moments.
Slowly come back to the present.
Just slowly open your eyes.
Notice how you're feeling right now after doing this meditation.
Now what can we do when we're feeling sorrow?
Animals are good help.
They're really good at getting you in the present moment.
You can use your five senses.
Observe what you're smelling,
What you taste,
What you're touching,
Any physical sensations of the coldness of the air on your skin,
Maybe the warmth of the air on your skin.
What do I see?
What do I hear?
You can also take a moment for gratitude.
Gratitude cannot exist at the same time as sorrow and grief.
And if you're focusing on gratitude,
Maybe you're not feeling it right then.
That's okay.
But if you make a practice of gratitude every day,
Your life will improve.
I recommend starting a gratitude journal and sticking with it every day,
Doing it first thing in the morning.
It's a good time.
And also having a meditation practice every single day for 15 minutes a day can change your life immensely.
