Begin with finding a comfortable position to rest.
Because of the physical nature of grief,
You might find that practicing mindfulness during this time feels best in a reclining position.
You may rather sit up,
Leaning back against a wall.
Find a way to rest so that your body feels safe and your chest is slightly expanded.
Taking deep breaths into the entire torso,
Place one hand over your belly and one hand over your heart.
Simply breathe,
Feeling the weight of your hands on your body.
As much as possible,
Keep your attention on the sensation of your belly and chest rising and falling beneath your hands.
Find that difficult emotions will arise.
When they do,
You may want to gently lift your arms above your head and stretch.
This allows your chest to softly open and signals to the body that you are indeed safe,
Despite what your mind may be telling you.
Just keep your attention on your breath as your belly and your chest rise and fall.
Be patient with yourself and avoid criticizing the pain and thoughts that may arise.
Instead,
Simply sit quietly,
Allowing the reality of your pain to be fully as it is without any additional suffering.
Begin to observe the stories and judgments associated with your grief.
Tenderly ask yourself to focus instead on the physical sensations of the body.
Feel your hand softly resting on your belly.
Feel your hand softly resting on your chest.
Allow your breath to move your hands slowly,
Gently.
You may want to ask yourself the question,
What's this like to truly explore the physical aspect of your grief?
So when pain arises,
You can ask yourself,
What's this like?
What's this like?
Is it different than the mental aspect of your grief?
Can you shift your focus from your thoughts to your body and be present in your pain?
Or is there an urge to resist it?
If so,
Simply inquire what's this like to see if you can explore the pain without language or labels.
We are not denying the reality of our thoughts.
We are simply shifting our focus for a few minutes to our bodies.
Just for these few moments,
Resist the urge to lean forward or curl into a ball.
See what it feels like to gently lean back or stretch.
Breathing deeply,
Allow your body to relax under the weight of your hands.
Breathing deeply,
Allow your jaw to soften.
Breathing deeply,
Allow your pain to exist,
Knowing that all of life rises and falls,
Expands and contracts,
Just like the breath in your torso.
May you be filled with peace and healing.
May you be filled with love.
May you live with ease,
Free of all suffering.
