Hello and welcome.
I've made this meditation for you to help you go through this difficult time of pain and grief.
Get into a comfortable position and let's begin with a deep cleansing breath.
Breathing deeply in and breathing slowly out.
As you breathe in,
You are noticing the cool air coming through your nostrils.
And then as you breathe out,
You are noticing this warm air passing through the mouth.
The breath is so important.
The breath is the door to the inner peace and safety despite the pain that you are going through right now.
There is always this peaceful and safe place you can go to to process everything through your breath.
Continue to focus on your breathing,
Taking even slower exhalation.
Breathing deeply in and breathing slowly out.
As you continue to focus on your breathing,
Relax your gaze,
Drop your shoulders and wiggle your toes.
Welcome your full presence to experience and process whatever emotions that you may be carrying right now.
Breathing steady,
Noticing your chest rise and fall as you breathe in and out.
Notice your body sensations,
Notice any tensions that you may be carrying.
Perhaps like me you carry your tensions in your shoulders.
Continue to drop your shoulders.
Breathing deeply in and breathing slowly out.
If you are sitting in a comfortable place,
You can even stretch,
Make yourself comfortable.
This is your moment to reconnect with your inner intelligence and your wisdom at this difficult time.
Breathing deeply in and breathing slowly out.
This new reality is difficult to embrace.
I can only imagine.
It's heartbreaking and it's a challenging time,
But the good news is you have the strength within you to take you through it.
Breathing deeply in and breathing slowly out.
Continue to focus on your breathing and let go of self-judgment,
Self-blame and expectations.
There is no right or wrong way to proceed.
All you can do is notice what's working for you in the process.
Breathing deeply in and breathing slowly out.
When your mind wanders,
You can come back to the meditation by refocusing on your breath.
Maybe reflecting on all the fun and meaningful memories comes the intensity of this moment.
Imagine that your loved one would want you to process your pain by remembering the fun and meaningful time you spent together.
Breathing in and breathing out.
Breathing in all the strategies that work for you and breathing out all the strategies that don't work for you.
Breathing in acceptance and breathing out expectations.
Breathing in acceptance and breathing out pressure.
Breathing in love and breathing out judgement.
Continue to focus on your breathing,
Taking even slower exhalation.
Sound is so useful for accessing and releasing our emotions.
So go ahead and use any sounds that feel right right now as you continue to focus on your breathing.
Ahh,
Whatever sound that supports your breath.
My friend taught me an exhalation technique that involves the sound vroom.
No matter how painful this experience is for you,
You have this sacred space within you where you can ground yourself and process everything.
Breathing deeply with slower exhalations.
As you continue to reconnect with your peace,
You will notice that the peaceful side of you is always encouraging you to enjoy each day despite the layers and layers of difficult emotions.
The peaceful part of you also might be telling you that it's okay to take your time.
There is no time limit on healing.
Your healing clock is open-ended.
You can take as much time as you need.
Breathing deeply in and breathing slowly out.
You have unlimited internal resources to deal with this.
The strength,
The bravery,
And the caring and the love and the self-compassion and the kindness and the gratitude.
All these are your internal resources.
You are doing the best you can.
Breathing deeply in and breathing slowly out.
You have the support from your internal resources but also from the people who care about you.
And so no matter how difficult it might seem right now,
You are making profound progress.
Breathing in and breathing out.
There is no perfect meditation to take away the pain you are experiencing right now.
But allow this meditation to be a reminder for you that the door to your inner peace and calm is always open.
You can come in anytime,
Anywhere and ground yourself despite the pain.
Breathing steady,
Noticing your mind feeling calmer and your body feeling more relaxed now.
Continue to focus on your breathing.
In conclusion,
Despite how painful it feels right now,
You are carrying on,
You are making progress by processing the pain and grief at your own pace in the way that feels right for you.
In conclusion,
You are doing the best you can.
Breathing deeply in and breathing slowly out.
Continue to relax as you celebrate your bravery and your strength.
I'm wishing you more peace as you carry on with this journey.
Namaste.
Thank you.
