Close your eyes or soften your gaze and take a slow gentle breath in through your nose and an easy exhale out through your nose.
Feel your body being held beneath you,
Your feet supported by the ground,
Your hands resting softly.
This moment is just for you,
A small sacred pause in the mists of a busy season.
With your next breath in,
Invite a soft sense of compassion for yourself.
And as you exhale,
Let your shoulders drop just a little bit more.
Now bring to mind the person or people who is not physically at the table with you this season.
There's no right or wrong here,
Just trust whoever comes to your heart first.
If it feels good,
Gently whisper their name inside your mind.
Notice what you feel as you do.
There might be warmth,
Ache,
Gratitude,
Sadness,
Love,
Or all of it at once.
Whatever is here is welcome.
Imagine that at this table,
There is a place set for them in the center of your heart.
Maybe you see a glowing candle,
A favorite dish they loved,
Or simply an open seat filled with warm light.
On your next inhale,
Breathe in the love you shared with them.
On your exhale,
Breathe out a silent thank you for their presence in your life.
Lengthening your breath,
Remember you are here,
Your breath is here.
Your love for them is here.
And allow these words to wash over you.
Even though you are not here physically,
You are deeply here in my heart,
And I connect with your divine spirit.
I honor you at my table.
I honor the stories,
The laughter,
The tears,
And the ways you shaped who I am.
In this moment of silence,
I offer you to say anything else you wish.
A memory,
An apology,
A thank you,
Or whatever feels right.
Now imagine a soft,
Gentle light connecting your heart to theirs.
A thread of love that distance,
Time,
And death cannot erase.
Let that light remind you their love lives in you,
In the way you show up,
In the way you love others,
In the way you choose to live.
Now inhale,
Receiving their love,
And exhale,
Sending your love back to them.
If any tears arise,
Let them be a blessing.
If there is only numbness,
Let that be okay too.
There is no right way to grieve at the table.
There is only your way.
Take one more deep breath in,
And as you exhale,
Imagine placing your loved one's memory gently at the center of the table,
Not as a weight to carry,
But as a candle of remembrance,
A quiet flame of connection.
Know that you can return to this heart-centered ritual any time you want to feel more tenderly.
When you're ready,
Soften your jaw,
Wiggle your fingers and toes,
And gently bring yourself back to the room.
And so it is.
