Welcome to this meditation for sadness.
Take a moment to find a comfortable seat or reclining position.
Lean down on your back.
Bring both of your palms at your heart center in the middle of your chest.
Now close your eyes.
Begin to observe your natural inhales and exhales.
As your attention begins to turn away from the outside world,
Start to pay attention to your inner landscape,
Letting whatever thoughts,
Emotions,
And sensations arise naturally.
Allow everything to be just as it is.
You are completely safe in this moment.
Bring your attention now to the chest,
Scanning for any sensations here.
Typically when experiencing sadness there is a certain heaviness or sinking quality that you can feel in the chest.
Begin to observe this sensation and allow it to be there just as it is.
Bring more mindful attention to this sinking sensation and try to observe the center of this sensation.
You may find that as you bring your mind's eye more closely to this heavy sensation,
It will begin to break up and dissolve on its own.
Start to zoom your attention out.
Feel the fingertips rest against your chest.
Notice your chest rise and fall as you inhale and exhale.
Begin to now feel the hands more closely.
If you have trouble feeling the hands,
One little technique you can use is to ask yourself,
Without looking at my hands,
How do I know that I have hands?
You may feel a warmth or a tingling sensation in the hands.
Begin to focus more intently on this warmth and feel this heat radiating from your palms and your fingertips.
Now enter into the heart space,
Melting away any tightness or resistance or closure found in the heart space.
You're more visual and see a white light emit from the hands and shine onto the heart,
Warming up and melting away any resistance.
You're more attuned to the feeling body.
You may feel sensations of warmth begin to enter into your chest.
Now take a moment to place both palms down by your sides or by your lap,
If seated,
And take a moment to observe how your heart space feels now,
In this present moment,
Compared to the beginning of this meditation.
What has cleared up and softened for you in this moment?
Allow any sensations or feelings or emotions be completely as they are.
Take a moment to thank yourself for taking the time to meditate today.
