Hello dear heart.
If you are here,
Something has just changed.
Something or someone is gone and the world has shifted beneath your feet.
It is okay if you don't know what to do.
It is okay if you are lying down and haven't moved.
It is okay if you are just trying to remember how to breathe.
This meditation is not here to fix anything.
It is just here to sit with you in the ashes.
To help you be with this pain without being swallowed by it.
If you can place your hand on your heart or just let yourself be held by the earth,
By the bed,
By gravity.
There is nowhere to go.
We are just breathing.
One breath,
Then another.
And if that feels too much,
We will simply sit here together.
What's here right now?
Maybe the feeling doesn't have a name yet.
Maybe it's too big to name.
Or maybe it's heartbreak,
Shock,
Disbelief,
Rage,
Numbness,
Tears that won't stop or tears that won't come.
Whatever is here,
Let yourself name it quietly,
Just for you.
This is grief.
This is pain.
This is too much.
And if no words come,
You can just say this.
Let your body whisper,
This is what's here.
There's nothing to change.
You just need to notice it.
Let your breath return gently,
Even if it is shaky,
Even if it catches.
Now see if you can allow this moment to be here.
You don't have to like it.
You don't have to want it.
You just allow it to be real.
You can say gently,
I'm not okay right now.
This hurts.
I didn't ask for this.
And still,
This is what is.
Let yourself cry or not cry.
Let your body be still.
Let your thoughts race if they must.
You don't need to hold it together.
There is no right way to grieve.
There is only your way.
Allow yourself to fall apart a little.
The ground will still hold you.
If you have the strength,
Ask quietly inside,
What is the hardest part right now?
What does my body feel?
What do I need in this exact moment?
Maybe your body says,
I'm tired.
Maybe your heart says,
Please don't forget them.
Maybe your soul says,
I just want them back.
Let it say whatever it needs to.
You are listening,
Not fixing,
Just being with.
Let your hand on your heart be a sign,
I will stay with you.
This grief might feel unbearable,
But for this breath,
You are bearing it.
And that's everything.
Now,
Offer yourself one drop of kindness.
It might be as small as a whisper.
I am here.
This is so hard.
I'll breathe for you.
You are not alone.
If you can't offer kindness,
Imagine someone who could,
A friend,
A grandparent,
A pet who loved you.
Someone who is gone,
But never left your heart.
Let their love hold you for a moment.
Let them say the words for you.
Let grief rest in your lap,
Like something sacred and heavy.
You don't need to rise yet.
You don't need to move.
But you are still breathing.
You're still here.
And that is enough.
There is no right way to end a meditation like this,
So maybe we don't.
Maybe you just stay right here for as long as you need.
Breathing,
Crying,
Still,
Broken,
Real.
If you get up,
You get up.
If you stay down,
You stay down.
There is no timeline.
There is no timeline for sorrow,
No finish line for love.
This grief is here because your heart is big,
Because something mattered,
Because you loved.
And you are not alone,
Not in this breath,
Not in the next.
You are held,
Always.
