Welcome to this meditation on sadness.
Experiencing sadness is a normal part of being a human being,
And rather than resisting our sadness,
We can welcome it and notice the quality of depth it can bring us.
When we meditate when we're sad,
We not only touch the deeper parts of ourselves,
But we may also use it to transform and release our sadness in the process.
For this meditation,
Find a comfortable posture,
Whether seated or lying down.
Take a moment and close your eyes.
Bring your attention inwards.
Locate the feelings of sadness in your body.
For many,
The feeling of sadness occurs at the chest.
Notice the specific qualities of the sensation of sadness in the chest area.
You may feel a sinking sensation or a heavy weight placed on the chest.
Perhaps you may feel a sense of tightness or heat.
Investigate these specific sensations of sadness with a curious and open mind.
Notice whether the location of the feeling of sadness concentrates in one area or whether it spreads.
For example,
Notice whether you feel sadness just in the chest area or whether it drops down to the abdomen or rises up to the neck.
Don't try to change your experience at all.
Simply observe these sensations as they are.
When investigating these sensations of sadness,
Allow any hidden emotions or feelings to arise naturally,
Without any resistance.
Simply let them be with a compassionate mind and heart.
Allow tears or feelings of disappointment or any byproduct of sadness simply be as it is naturally.
Notice if there is any tension or resistance in the body,
Such as a tightening of the chest muscles or neck,
And allow yourself to release these tensions away,
Simply by relaxing into it.
Now take three deep breaths in and out,
Maintaining very long exhales to soothe and calm the body.
Now take a moment to notice the overall state of your body and examine whether the sensations of sadness have changed over the last few minutes.
In a moment,
We will conclude this meditation.
Notice how you feel in this present moment compared to the beginning of this practice.
Even if your sadness hasn't disappeared completely,
Give yourself acknowledgement for having the courage to practice meditation during a difficult time in your life.
These small steps that we take become more mindful of our emotions that help over time create long-lasting changes over time.
You are a lot stronger than you think,
So thank yourself once again for practicing today.
May you be happy and free from sorrow.
