Settle in and find a quiet and comfortable space where you won't be disturbed.
Sit or lie down in a relaxed position.
Take a few moments to settle into your body.
Close your eyes and take a few deep breaths.
Allow yourself to arrive fully in this present moment.
Bring your attention to the sensations in your body.
Notice any areas of tension or discomfort.
With each exhale,
Imagine releasing that tension.
Allowing your body to soften and relax with each exhale.
Shift your focus to your breath.
Notice the gentle rise and fall of your chest with each inhale and exhale.
Allow your breath to become slow,
Deep and rhythmic.
Using it as an anchor to keep you grounded in the present moment.
Now gently bring your awareness to the feelings of grief that you're experiencing.
Allow yourself to fully acknowledge and sit with these emotions without judgment or resistance.
Notice where in your body you feel the sensations of grief the most.
As you continue to breathe,
Bring to mind feelings of compassion and kindness towards yourself.
Recognize that grief is a natural response to loss and it's okay to feel whatever you're feeling.
Repeat the following affirmations silently or aloud.
I acknowledge my grief.
And I allow myself to feel it fully.
I acknowledge my grief.
And I allow myself to feel it fully.
I am worthy of compassion and kindness.
Especially during times of grief.
I am worthy of compassion and kindness.
Especially during times of grief.
May I be gentle with myself as I navigate the waves of grief.
May I be gentle with myself as I navigate the waves of grief.
Take a moment to explore the emotions that are currently present for you.
Allow yourself to experience them fully without trying to push them away or hold on to them.
If tears come,
Let them flow freely,
Knowing that they're just a natural expression of your love and of your loss.
As you continue to breathe,
Imagine inhaling acceptance and exhaling resistance.
With each breath,
Feel a sense of peace and surrender washing over you,
Allowing you to open your heart to the reality of this loss.
Take some time to reflect on the memories you shared with the person or thing you've lost.
Allow yourself to bask in the warmth of these memories,
Feeling grateful for the time you had together.
Visualize yourself releasing any lingering feelings of grief with each exhale.
Imagine them dissolving into the space around you,
Leaving you feeling lighter and more at peace.
When you feel ready,
Gently bring your awareness back to the present moment.
Take a deep breath in and wiggle your fingers and toes,
Slowly opening your eyes.
Take a few moments to notice how you feel.
You can repeat this practice whenever you need support.
Support to acknowledge your grief and feel it fully.
Support that you are worthy of compassion and kindness during these times of grief.
Please be gentle with yourself.
