Hi and welcome to this meditation for grief.
The loss of someone dear to us is one of the most difficult human experiences.
It's also a time when we can feel all the love we shared with that person and it's an important phase of transition in our lives from which we emerge transformed.
In today's meditation we're going to take time to honor the emotions we feel following the loss of a loved one.
If you feel that tears need to come out you're welcome to give yourself a moment to cry and fully embrace what's going on inside you and if you feel blocked or have difficulty feeling your emotions that's okay too.
You can always come back to this meditation later when you feel ready.
Start by sitting comfortably and symmetrically and make sure that the front of your body is open so as to receive the full range of your breath.
When you're ready you can gently close your eyes and slowly let your attention turn inwards.
Close your mouth so that you're only breathing through your nose.
Allow the muscles in your body to relax and come to stillness.
The only thing that is moving is the air coming in and out of your nostrils.
Now choose an anchor for this meditation.
Perhaps the sensations of the breath at the entrance of your nostrils,
The sensations in the rise and fall of your chest,
Or those in the movements of your belly.
Observe your breathing as it naturally slows down.
Feel the gentle sensations traveling within you with each new inhalation.
If during the meditation you are disturbed by thoughts,
Noise,
Or physical sensations,
That's perfectly normal and it's part of the practice.
When you become aware of them,
Simply bring your attention back to the sensation of the air moving in and out of your body.
And if you feel a strong emotion rising inside you or you feel like crying,
Allow yourself a moment to do so.
You can always come back to this meditation later.
Abraham Lincoln said that what matters is not how many years are in one's life,
But how much life is in one's years.
The aim of today's meditation is to recall moments in the life of your loved one,
To help dissolve the pain felt about his or her departure,
And to move forward in the grieving process.
Start by bringing to mind the quality of your loved one that brought you happiness.
Bring to your body the joy you felt when your loved one used this quality with you.
Here and now,
With each inhale,
Bring to your body the joy of receiving the gifts of your loved one.
Now bring to mind someone they were especially close to.
While remaining focused on your breathing,
Try to send all the love you can to this person who is also in mourning,
And silently wish to them,
May you be healthy.
May you be happy.
May your dreams come true.
May you be healthy.
May you be happy.
May your dreams come true.
Now think of a good memory you shared with your loved one,
And remember the joy and lightness you felt at that moment.
With each inhale,
Bring to your inner body the joy and lightness you felt at that moment.
Now visualize your loved one in a place they loved.
While remaining focused on your breathing,
See if you can call up all the enthusiasm they felt when they were in that place.
Here and now,
With every inhale,
Bring to your body the enthusiasm your loved one felt when they were in this cherished place.
Finally,
Imagine yourself holding your loved one in your arms,
And imagine them saying to you,
Everything's going to be alright.
I'll always be with you.
Don't worry.
Everything's going to be alright.
I'll always be with you.
Don't worry.
Imagine this person transforming into a warm,
Beautiful,
Loving light coming all around and inside you.
Here and now,
Feel your connection to this person,
And remember these words from the French author Victor Hugo,
You're no longer where you were,
But you're everywhere that I am.
This meditation will soon come to an end,
And when you're ready,
You can slowly come back to the space around you by noticing the surrounding sounds,
The weight of your body on your seat or cushion,
And of course all the colors around you.
I wish you all the courage you need in this grieving process.
I wish you to honor the pain,
To allow it in and let it wash over you.
I wish you to honor the memory of your loved one,
While also not forgetting to enjoy your life,
Because that's what he or she would have wanted.
I hope this meditation was soothing.
I wish you all the best.
See you soon for another meditation.
