Sit or lie comfortably.
Close your eyes.
Raise your hands over your heart and begin to breathe deeply into your stomach.
With each breath,
Breathing through your nose and out through your mouth.
Feel your chest rise and fall below your hands with your breath.
If your attention wenders,
Gently bring it back to your breath.
Now allow yourself to sense your grief or any other emotion that may come up.
Notice where in your body the sensation rises.
Welcome the sensation with a sense of curiosity and with compassion for yourself.
If you feel judgments about your emotions,
Gently let them go with the awareness that anything you feel right now is completely natural.
Allow any and all emotions that arise with love and self-compassion.
Know that no matter how you feel,
You are safe,
Supportive and deeply loved.
Now visualize the one you are grieving.
Imagine that person is standing in front of you ready to have a conversation.
What would you like to tell them?
And what would you like them to tell you?
You will have couple of minutes to have the conversation you need to have without judgment.
Say what you need to say and hear what you need to hear.
Or you may flow with the music.
Let the music wash away your grief and negative emotions.
Let the music wash away your grief and negative emotions.
Let the music wash away your grief and negative emotions.
Let the music wash away your grief and negative emotions.
When your conversation is over,
Know that if you need to see your loved one again,
You can return to this safe,
Non-judgmental space of communication.
Wish your loved one goodbye for now and allow them to fade away from your mind.
As your loved one fades away,
Once again allow yourself to experience whatever emotion arises without judgment or fear.
Visualize during that emotion into your heart where it suffuses with the energy of love and compassion.
Return your attention to your breathing once again.
Breathe deeply in through your nose and out through your mouth.
As you breathe,
Moving into your heart and lungs and pumping throughout your entire body with every bit of your heart.
Visualize your pain,
Sadness and negative emotions flowing out with your breath where they are surrounded with the loving light of the universe.
Return your attention to your body now.
Notice where your body connects to whatever it is you are sitting or lying on.
Make small movements,
Wiggling your fingers and your toes.
Follow the larger movements and stretch.
When you are ready,
You may open your eyes and this is the end of your meditation.
Namaste.
