Welcome to this audio meditation dealing with loss.
Loss is an inevitable part of life,
And arguably one of the most difficult to deal with.
As humans,
We are fortunate to possess an extraordinary ability to develop deep attachments
and feel intense love,
But on the flip side,
It means we have to deal with the immense
grief that comes with loss and having to let go.
Whether we lose a long-held dream or a loved one,
Letting go is painful and consists of
a range of emotions we go through as we gradually adjust to a new reality of living without.
The intention of this meditation is to help you get through this process of grief.
It will allow you to calm your nervous system in the midst of all these wild and uncontrollable
currents that are running through your system.
The goal is not to eliminate the pain you feel,
Since this is not possible.
Instead,
The practice is to allow yourself to let the pain pass through you.
First,
Create a cozy and comfortable meditation nest for yourself.
Find a place where you feel safe and can let your emotions run freely,
Where you can allow
yourself to fully emerge in this healing meditation.
Give yourself complete freedom during this meditation to listen to my voice or to let
your attention drift away and be in your own experience.
It is all perfectly normal and part of the meditation process.
Trust that your body-mind system knows what it needs to heal itself.
The tone of this meditation is invitational.
You are inviting yourself to attend to your emotions,
To attend to your grief.
Let's take a moment to settle in.
Start by exploring the breath.
How does it flow right now?
Perhaps your breath is shallow at the moment,
Or you even feel a bit out of breath.
Let's see if we can gently calm the breath by transitioning to belly breath.
If it feels right,
Place your left hand on your belly and your right hand on your heart.
Now start by breathing in through your nose and slowly breathing out through your mouth.
With every in-breath,
You feel your belly expand and the hand on your belly move away
from you.
With every out-breath,
You feel your belly contract and the hand on your belly move towards
you again.
Take some time to fully master this way of breathing.
In-breath,
Belly expanding,
Out-breath.
Take a couple more deep and nourishing breaths.
This time is for you to heal and let go.
When we lose something or someone we love,
We are often in shock or disbelief.
This can result in initial feelings of numbness,
Like you don't feel anything.
You might wonder what you are supposed to feel,
Or it can be hard to describe what you
feel,
Like something has come over us that we cannot define or control.
This can be very unsettling.
You might feel angry,
Either with yourself or the person who left you,
Or simply at the
situation you are now left to face alone.
Perhaps you are even angry at a higher power,
Or the universe itself.
You may experience feelings of guilt or regret,
Or you feel things weighing on you.
Perhaps you wish you could turn back the clock to say or do certain things differently.
You might just feel very sad,
Similar to feeling down or depressed.
It may feel like the world is never going to be the same again.
Someone or something you held dearly has been ripped away from you,
Which left a dark,
Deep
void inside of you,
Broken,
As if part of yourself is gone.
All these things are normal and a part of the grieving process.
Take a couple of minutes to allow yourself to feel what you feel,
And let the emotions
run through your body.
Notice whatever comes up,
Not rejecting it,
Not clinging to it,
Instead allowing it to
flow through you.
Emotions are like waves,
Especially in times of loss and grief,
The waves can become very
high and very strong,
So much so that it may feel like they will crush you or drown you.
Know that you are safe.
Trust that your emotions will run their course,
They are not here to harm you,
They are here
to heal you.
Give yourself permission to surrender to the pain.
No need to be afraid or hold back,
You will get through this.
When it feels right,
Take a moment to reconnect to your inner resource,
The part of you that
is aware of your awareness,
The omnipresent,
Calm and steady force deep inside of you,
Always available to you and there to help and support.
Allow it to help you get through this moment,
Hold on to it,
To help you heal and recover.
We will now slowly transition out of this meditation and back into a more active state
of consciousness.
Take a moment to recover from all the intense emotions you just felt.
Remember that grief is not a linear process,
It comes and goes.
Over time we learn to navigate the waves,
Allowing them to wash away the tension and
make space for the calm,
Like a strong summer rain.
Take a couple more soothing,
Nourishing breaths,
Inviting healing and energy into your body.
If you like,
You can thank yourself for making time for yourself to attend to your grief.
Slowly start to bring some movement back into your body.
Wiggle your fingers and toes a bit,
Open and close your eyes a few times.
As soon as you are ready,
Gently come out of this meditation,
While you remember your
presence within.
