Hi and welcome.
Thank you for being in this space with me today.
For those that don't know me,
My name is Melissa Sabino.
I'm an intuitive,
Healer,
Meditation and Kundalini Yoga teacher.
Today I'll be sharing a meditation on grief.
One of my teachers,
Lee Harris,
Calls grief the great transformer.
That has been very true in my experience with grief.
It offers us the opportunity to know ourselves more deeply,
To release what's not in alignment in our lives,
And to give birth to a new way of being with all of life.
Grief often comes in waves and it can be fierce.
Sometimes it is a huge tsunami of every single emotion coming from all directions and you're struggling to breathe.
Other times you're riding smaller but constant waves.
Maybe you're feeling angry,
Confused,
In shock,
Or completely numb.
Everyone's experience of grief is so unique.
I've noticed that there is often a box that we're asked to step into when we're grieving.
Inside the box,
You'll discover how long you're allowed to grieve and how you are supposed to grieve.
This box also disconnects you from others,
Keeping your pain and the loss to yourself so you do not make others uncomfortable.
This can feel really lonely and invalidating.
Wherever you are in the waves of grief,
Please know that you are not alone.
Please know that everything you are experiencing and feeling is valid.
And I invite you to let go of that box of expectations,
Or maybe make a nice new space for yourself and you can cocoon in there for a while until you're ready to take your next step.
So before we start meditation today,
I wanted to share with you,
I have next to me,
I have some clay paw prints from my kitty Milo who passed away in my arms a couple weeks ago.
And then I also have an urn that my adoptive father made to hold the ashes of my biological mother.
And then I'm wearing a rose quartz necklace from my grandmother.
So it feels really sacred and wanting to set this sacred space for meditation.
And if it feels called to you,
Feel free to grab an item or something that you can honor whatever you're grieving today.
So if you'd like to do that,
Go ahead and pause the meditation and come on back when you're ready.
So let's take a few breaths together as we begin our meditation.
Breathing in through the nose,
Holding our breath at the top and then breathing out through our mouths.
You can invite a sigh or make noise as you breathe out as well.
Let's do it again,
Breathing in through our nose,
Holding at the top and breathing out.
One last time,
Breathing in,
Breathing out.
Inviting you to close your eyes and get comfortable.
Bring awareness to your body and feel the waves of breath.
Breathing in and breathing out.
If you drift,
Bring your awareness back to your breath,
Back to your body.
No judgment,
Just notice and reconnect within.
Breathing in,
Breathing out.
Imagine a tree trunk connecting at your hips and grounding deeply into the earth.
Bring your attention to the soles of your feet and imagine yourself growing roots from your feet chakras deep into the earth.
Notice what you feel.
Maybe warmth,
Tingling,
Pulsating as the energy moves.
Maybe you don't feel anything.
Just notice.
Long,
Deep breathing.
Invite the loving,
Nourishing energy from the earth to come up through the soles of your feet and move throughout your body.
Give yourself permission to release any energy that you are ready to release into the earth.
Focus on your breath as you connect more deeply within.
If thoughts come up,
That's okay.
You can put your thoughts in a bubble or on a leaf and just watch them float by.
No need to resist the thoughts,
Just notice.
The more you notice without judgment what you are experiencing,
The more space you create for yourself.
Your awareness will deepen.
You are not your thoughts.
Long,
Deep breathing.
Noticing the waves of breath breathing in and breathing out.
Now that your energy is moving and you are grounded,
Let's connect with your unique experience of grief in your body.
Inviting to gently tune into what you are feeling in this moment.
Are there any areas of pain or tension?
Can you breathe into these spaces?
Can you soften?
Where do you feel the grief in your body?
What does it feel like?
Is it heavy?
Is it dull?
Sharp?
Maybe constricting?
Connecting with your body with all of your senses.
And continuing to breathe and focus on your breath.
Maybe you hear something,
Feel something,
See something,
Know something as you tune in more deeply.
Just notice.
Can you be with and send love to all that you are experiencing?
Can you give yourself permission to be here in the present moment?
Can you let yourself be exactly as you are and feel what is asking to be felt?
Can you surrender to and trust the waves of grief?
Breathing in and breathing out.
Imagine waves in the ocean softly washing over you as you stay beautifully rooted and held in the earth.
Letting the energy move.
Long deep breathing.
Inviting you to place your hands on your heart and connect within for a few more moments before we come out of meditation.
Is there a message or some insight for you in this moment?
What is wanting to transform within you?
Allowing some silence and stillness.
Opening to receive what is here for you.
Connecting back to your breath.
Breathing in,
Breathing out.
Notice how you feel.
Notice any shifts you've experienced.
Give yourself so much gratitude for being with all that came up for you.
And as we close,
I want to share a quote from Rumi that helps me connect to the sacred when I'm really deep in the pain.
The wound is the place light enters you.
Allowing a few more moments of silence before we come on out today.
And when you're ready,
Gently move your body and start to come back into the space you are in.
Inviting a stretch,
Maybe some shoulder rolls.
Slowly open your eyes.
Thank you for letting me share this sacred practice with you amidst your grief.
May you feel,
See,
And know the love and support that surrounds you always.
Sending you so much love on your journey.
