Welcome to this meditation to heal grief.
Grief can stand in the way of healthy relationships.
Meditation can assist you during times of changes and help you to ease fear and anxiety.
I invite you to find a comfortable position for you.
You can be sitting,
Laying down with the sole of your feet on the ground,
Or even standing or walking as we go through this meditation together.
As you breathe in,
Elevate your shoulders towards your ears and roll them back and down.
You'll find more ease into your breath,
Breathing all the way down belly.
And as you breathe out,
Slightly open your lips and sigh it out.
And if you feel like a knot in the throat,
Inhale deeply and imagine you're blowing hundreds of candles all at one.
And exaggerate that exhalation,
Deflating even your cheek as you breathe out.
And do it a few more times until you find more space in the chest,
In your heart.
Inhale and exhale.
Do it one more time,
Deep inhalation.
And exhale it all out through your mouth.
If you need a few more for your chest to feel lighter,
Less heavy,
Do it now.
Otherwise,
Come back to a gentler breath,
A more natural breath.
But keep inflating chest and belly as you breathe in.
And release the tension as you breathe out.
Bring this soothing energy as you breathe in and out.
When you inhale,
Imagine you're drawing this healing energy and strength inside of your heart.
Picture this energy flowing into your body,
Into the area affected by grief.
You may feel it in the shoulders,
In the hips,
In the knees.
It varies for everyone.
As you exhale,
Imagine releasing any tensions,
Sorrow,
Or negative emotions.
Take few more cycles of breath here.
And every time you exhale,
Creating more space.
Imagine those emotions leaving your body like dark clouds dissipating into the air.
And simply let them vanish,
Let them go.
And keep breathing in and out deeply,
Slowly.
And notice the sensation that you have,
The emotions that you feel.
And as memory or thoughts related to your grief arise,
Just observe them without judgment.
Keep breathing in,
Soothing energy,
And out,
Heavy energy.
Allow yourself to feel any emotion surfacing.
Imagine those thoughts or emotion turning into love,
Into light.
All the emotions you feel are derived from love.
Bring to mind a cherished memory,
That your lost breath to you.
And keep breathing deeply,
All the way down the pelvis,
And slowly out of your body.
Allow yourself to fully experience the love,
The joy,
And the gratitude associated with that memory.
Embrace the positive emotion that comes with it.
Consider how they shaped you.
Something or someone so special can never be forgotten.
They will always be with you.
And remember that time is a healer.
Grief heals with time.
Allow yourself the time you need to proceed,
Process.
And remember to breathe.
Breathing in the lightness and breathing out the tightness.
If there's tears coming,
Let them go.
Don't hold on to that.
Grief may be the price to pay for love,
But a life without love is not worth it.
I invite you to increase your connection to the natural world around you,
To see the beauty around you,
To remember.
And as you breathe out,
Release any remaining tensions.
Grief will shape you forever and is a process.
It is not something we can rush,
And it will come by waves sometimes.
Imagine the ocean being calm,
And then the sky change,
Becomes darker,
The waves becomes bigger,
And then the storm pass and the rainbow comes again.
And it may be so calm from time to time that you see the reflection of the moon,
Of the stars,
And you remember how beautiful life is.
With the ups and downs,
It is still worth it to feel the love,
Even if it can hurt.
Sometimes,
When you lose someone or something you truly loved,
Keep breathing in and out.
And any time you feel tightness,
Heaviness,
Simply come back to your breath and allow those emotions to rise without trying to control them or to suppress them.
Because if you do so,
It will come back like it's tsunami.
So keep breathing deeply,
Softly,
Until you feel more peace,
More love in your heart.
I wish this meditation helps you to allow yourself to feel,
To be present with the sensation,
And to find clarity,
Sending you lots of love.
