Hi,
And welcome to a moment of kind support.
My name is Melissa.
And today we are addressing a type of sadness that does have a positive undertone.
Maybe you're going through some changes that you know is for the better.
Or maybe you're going through some loss.
If you do catch yourself noticing how you feel,
This might be a good chance to be with the feeling.
When we've lost something,
That means before this,
We have felt something full.
So what were you feeling full of?
And what did you feel full about it?
The thing that made you feel full before it is still within you.
So let's begin by finding a comfortable position.
Feeling the chair or the surface beneath you supporting you.
Let your spine be straight and upright.
Your shoulders soft and heavy.
Noticing your breathing.
Without needing to change anything.
Just notice how you're breathing right now.
In the way that is comfortable to you.
Now focusing on the feeling of this loving sadness.
Noticing what is the pleasant feelings of this memory,
This feeling,
This event.
Is it something you've enjoyed?
Something you're proud of?
Or other undertones of love or positive circumstances?
You can name each thought,
Each feeling.
I'm trying to be honest,
As honest as you can,
About some of the deeper things that make you feel good,
Regardless of other parts of sadness.
Appreciating how the loving parts of this situation are being seen and witnessed.
Now making a shift and address any feelings of sadness or loss in your situation.
Naming any event thoughts or feelings that are surfacing.
Whether they seem like surface level ideas,
Or maybe you're jumping right into the darkest or the deepest feelings.
It's all fine.
Just name them gently one by one.
If something else is getting your attention,
Such as physical sensations,
Also name them and acknowledge them as this is part of your process.
And anytime you find your mind wandering,
Or feeling like it is overwhelming,
You can turn your attention back to focusing on your breathing,
Or another anchor of your choice.
Now if you feel like there are still unnamed feelings that are hoping to be seen,
You can return to a more open awareness,
Stepping back to allow any thoughts or feelings to surface.
Being kind and curious,
Without needing to judge or analyze whatever needs to come up or however little that is surfacing.
How does it feel to perhaps be at peace with how little that is surfacing?
Taking a deep breath in and a slow breath out.
Acknowledging your love for yourself to seeing what is real and present for you for taking time to listen.
Whatever you have noticed,
Whether they're heavier emotions,
Or lighter feelings,
You have spent the time to be with your feelings,
To be open about whatever you might discover.
And that is reinforcing the kindness you're showing yourself.
Now getting ready to close this practice.
Finding your breathing.
Finding the sensations in this physical space.
You might wiggle your fingers and toes.
Or you might notice the sensations of your clothing and the surface you're on.
And when you're ready,
You can open your eyes.
As you continue your day,
You might remember this gentle support that you have for yourself.
As you continue to process the situation that you are in.
Thank you for your practice.
