Taking a few moments to settle your body into a comfortable position.
This may be sitting on a chair with your feet flat on the floor or you might be sitting cross-legged on a cushion.
Maintaining an upright posture,
Picture your line from the top of your head to the base of your spine.
Relaxing your shoulders and resting your hands either face down on your thighs or cupped in your lap with your arms slightly away from your body allowing the flow of air.
If you are laying down keeping your body nice and symmetrical with your legs uncrossed and your arms by your sides with your palms facing upwards allowing your muscles to relax.
Closing down your eyes or focusing with a soft gaze on a spot on the floor in front of you or if you're laying down on the ceiling or sky above.
Taking a long slow breath into the nose and releasing out through the mouth letting your body settle and soften.
Taking another long slow breath into the nose and out through the mouth bringing your focused attention into this meditation knowing there is nowhere else you need to be and nothing else you need to be doing.
Continuing to breathe at your own pace finding your own natural rhythm in through the nose and out through the nose or if you find that challenging breathing in through the nose and out through the mouth as though you are blowing gently out through a straw.
Keeping your awareness on your breath beginning to notice the sensations that the air makes as it enters and leaves the body.
Noticing the feel of the air at the nostrils as it flows in and out.
Noticing the gentle rise and fall of your chest with each breath.
Notice your belly expanding and relaxing with each breath.
And if at any point during this meditation the sensations or the emotions become too strong you might like to place one hand on your belly and one hand on your chest and focus on the gentle rise and fall of your hands with each breath until the sensations subsides.
Noticing if you're feeling any stuck energy in your chest or your throat.
If it feels constricted or tight,
Seeing if you can release that a little bit with each breath out.
Breathing in and breathing out,
Releasing some of that energy.
It's also okay if you need to cry at all throughout this meditation.
Just let it release,
Let it flow.
Keeping your awareness on your breathing in the background,
Beginning to picture that you're standing in a library with a bookcase in front of you.
Take a moment to bring somebody to mind who you've either ended a relationship with or friendship or it could be a work colleague or a relation that you've had a falling out with.
It's the first person that springs to mind.
Seeing their name appear on the spine of a book in front of you.
Removing that book from the shelf and then sitting down with it at a desk,
Placing the book in front of you and seeing this person's face on the cover.
Opening the book and beginning to turn the pages.
These pages are a history of your relationship with this person.
When you met,
Where you met,
How you met,
Memories of places you went together,
Memories of other people you spent time with,
Activities you did together,
Perhaps photos of holidays and special moments in this memory.
Allowing any feelings to be present.
Just continuing to turn the pages,
Allowing the memories to flow.
And then halfway through this book,
Just picturing the moment things started to change.
Perhaps it was a particular event or an argument,
But perhaps it was just a natural progression bringing this relationship to an end.
Just continuing to turn the pages as you come to the end of the relationship.
Coming to the back page,
There's two columns.
In the first column,
I'd like you to picture writing down all the good things you want to take away from the time you had with this person.
Perhaps love,
Joy,
Laughter,
Passion,
Happiness,
Connection,
Trust,
Loyalty,
Kindness,
Respect,
And anything else that comes to mind.
And in the second column,
I'd like you to picture writing down anything that you'd like to release.
This could be feelings or emotions such as anger,
Sadness,
Hurt,
Pain,
Resentment,
Betrayal,
Humiliation,
Disappointment,
Loss,
Grief.
There may be things you regret,
Things you wish you could have said or done.
Just letting go of any shame and guilt.
Beginning to practice some self-forgiveness as we repeat the following words to ourselves.
I'm sorry,
Please forgive me,
Thank you,
I love you.
Repeating those words once more.
I'm sorry,
Please forgive me,
Thank you,
I love you.
Gently closing the book now,
Placing your hands on the cover,
Knowing this is the end of your story with this person.
Releasing that relationship,
Making space for new stories,
New love,
New laughter,
Joy,
And memories.
Picking up the book,
Placing it back on the shelf.
And as you stand there,
Repeating the following words,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
And then repeating those words to yourself,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Allowing the library to dissolve around you.
Bringing your attention back to your breathing.
That gentle rise and fall of your chest and belly with each breath.
And making a commitment to yourself to practice self-love,
Self-compassion,
And self-care.
And just listening to your body and what it needs right now.
You may need to sleep after this meditation.
You might like to go for a walk or have a warm soothing bath.
Just being kind and gentle to yourself as you gently start to bring your awareness back to the floor beneath you.
The sounds around you.
The movement of your breathing.
And sitting or laying for as long as you need to.
You might like to wiggle your toes and feet.
You might like to have a stretch or give yourself a hug.
And then when you feel ready,
Gently open your eyes and bring your complete awareness back to the space around you.
