Hello,
And welcome to a guided meditation for grief.
Begin by finding a quiet,
Comfortable position,
Sitting or lying down,
And let your hands rest gently in your lap or by your sides.
And if you feel safe,
Softly close your eyes.
You are also welcome to just lower your gaze if it doesn't feel safe to close your eyes yet.
Take a nice deep breath in and a slow breath out.
Let the weight of your body settle into the earth.
Feel yourself being held,
Being supported from below.
And with each breath,
Allow a little more softness in your shoulders,
Your jaw,
Your belly,
Your hips.
Right now,
There's nothing to do but be.
Bring your attention to your breath,
Feeling entering your nose,
Filling your chest,
And gently leaving your body.
Let your awareness move through your body like a warm,
Warm light,
From the top of your head,
Down through your face,
Through your chest,
To your hands,
All the way down to your feet.
You are here.
You are safe to feel.
Now gently bring to mind the one you are grieving.
This may be a person,
An animal,
Or a soul who meant the world to you.
Picture them clearly in your heart.
There's no rush.
Let them come gently.
Notice what do they look like?
What are they wearing?
What are they doing?
Is there a sound or a smell that reminds you of them?
Let their presence arrive fully in your awareness and know that it's okay if emotions rise.
Let them flow.
You're safe here.
Now imagine a beautiful place,
A peaceful setting,
Perhaps a quiet meadow,
Flooded in sun,
A sunlit forest,
A beach,
Or a garden,
Or a cozy room.
And see yourself standing there.
The air is calm.
Everything is still.
And now your loved one begins to appear.
They come towards you.
They are glowing with warmth,
Surrounded by light.
They are not in pain.
They carry peace.
And they meet you with love,
Pure,
Unconditional love.
Take a moment to look at them.
Take a moment to be with them.
Let this moment stretch.
Let it be real in your heart.
I'm right here.
Now you have the chance to say what's in your heart,
Anything left unsaid,
Any gratitude,
Any sorrow,
Any love,
Any regret.
You may say,
I miss you.
You may say,
I love you.
You may say,
I'm sorry.
You may say,
Thank you.
Or you may say simply,
Goodbye.
Speak from your heart.
You are being heard.
And now listen.
Listen.
They may have something to say to you.
Words of love,
Comfort,
Or reassurance.
Let their message reach you.
Receive it fully.
Take your time.
Stay in this moment as long as you need.
Allow for whatever's coming up to come up.
Welcome all of you.
Now slowly and gently,
It's time to say goodbye.
You may hug them.
Maybe hold their hand.
Or simply gaze into their eyes.
Know this.
You are not losing them.
They are a part of you now,
Woven into your being.
Their love lives on.
Their love lives on through your love.
You carry them forward with every breath,
With every beat of your heart.
And as they begin to fade back into the light,
Whisper one final goodbye.
And know,
Know they go in peace.
Return now to the feeling of your breath.
Feel the rise and the fall of your chest.
Feel the ground beneath you holding you.
You are here.
You are alive.
And you are healing.
Take a deep breath in.
And let it go slowly.
And when you're ready,
Gently start to move your fingers and toes.
You might want to twist,
To stretch,
To yawn.
And when it feels right,
Only when it feels right,
Open your eyes.
And carry the memory of this goodbye with tenderness.
And know that love never,
Ever truly leaves us.
