This is a guided meditation from Buddhism Guide called Facing Grief and Loss.
The grieving process takes time and unfortunately there is no quick or easy way out of grief and loss.
But even though it's painful,
It's important to feel the emotions rather than avoiding or suppressing them,
As this is only going to bring psychological and physical pain later on.
So if this meditation makes you cry,
Just let the tears flow.
It's all part of the grieving process.
However,
If it does become too much for you to handle,
Stop and focus on your breath.
Whenever you're feeling stronger,
You can return to the meditation.
So now,
Sit comfortably and lightly close your eyes.
If closing your eyes is too frightening at the moment,
Just look down on the floor.
Let's start by doing three calming breaths.
Breathe in slowly and deeply through your nose.
Hold the breath.
And breathe the air out through your mouth.
Again,
Breathe in through your nose.
Hold the breath.
And breathe the air out through your mouth.
One more time,
Breathe in.
Hold.
And breathe the air out.
And now breathe normally.
And don't force the breath,
Just let it find its own rhythm.
I want you to now focus on your feelings.
Don't judge,
Criticise or analyse them.
Just experience them.
Remember to be kind and compassionate to yourself while experiencing your feelings.
And remember,
You're not alone in feeling this way.
Now I want you to bring the person you're grieving over into your mind.
Try to picture the face of this person.
Is there something you wish to say to this person?
If so,
Begin to have a conversation with them.
Take a moment to say whatever it is that's on your mind.
Now visualise them saying whatever you think they need to say to you.
If you need to ask for forgiveness,
Then let them have an opportunity to tell you that they forgive you.
If you need to forgive them,
Then tell them,
I forgive you.
I want you now to think of the most positive memories you have of this person.
Reconnect with the happy and fun times you've shared together.
Allow a soft smile to come across your lips.
And tell yourself it's okay to smile and feel happiness.
Remember,
It sees happy,
Positive moments that will allow your grief to become more bearable,
And over time,
Less painful.
Now very slowly start to bring your awareness back to your breath again,
And leave your feelings behind,
And just focus on your breathing.
Just become aware of the breath as it flows in and out of your nose.
This meditation is a safe place for you to grieve and remember.
You can return to it whenever you're feeling low.
In a moment,
You'll hear the final bells.
Once the bells are finished,
Very slowly start to open your eyes,
But just sit there a moment to allow yourself to return to the outside world.
Bells.
