Take your time to arrive here.
I know it's difficult to move,
Even physically,
With a pain of grief.
So be compassionate to yourself as you gently show up for your meditation.
Let the feelings exist freely,
Without judgment on its presence.
Let those feelings of pain Sadness and ache show up here as well.
Just let yourself feel your grief right here as it is.
Take what you physically need right now in this moment such as a blanket wrapped around you.
A soft pillow beneath you.
Again,
You're just slowly bringing yourself here The loss of your loved one could feel like a bag of bricks over your shoulders.
So just be patient with yourself as you show up for your practice.
Where you are in your grief is where you are in your practice right now.
We're simply recognizing that grief is in this moment here with us.
And just by recognizing that,
We can feel a little less pressure on ourselves for experiencing grief.
Maybe this lightens a fraction or an exponential amount.
Now bring your attention to your breathing.
There is no pressure with this intention.
Just simply shift your awareness to your breathing.
Catch on to the ride of your breath.
Just jump into the flow.
Feeling the ups and downs of the air moving in and out of your body.
As you settle now into this moment,
Gently close your eyes and rest your awareness behind your eyelids.
Continue your breathing to be a steady flow.
Always there for you to jump in.
Continue to accept every passing moment as it is.
If your grief feelings surface,
Let it.
If your attention shifts back to the breath.
Wherever your mind goes,
Just let it.
Your grieving mind is navigating a new network of changes on a biological level.
If emotions like sadness,
Anger,
Yearn or depression come up.
Just notice it as it is.
Keep your body calm and relaxed.
Unfazed by the mind's swinging thoughts.
Keep your body calm and relaxed.
Unfazed by the mind's swinging thoughts.
The neurological activity in our brain happens so fast.
So by sitting here in your meditation physically calm.
You're just allowing the neurological activity to focus on the integration of grief in your new life.
You're allowing the thread of grief to be woven here in this moment.
But just observing without changing.
Not manipulating your feelings or thinking to be a certain way.
Just let the moments with grief simply be present and welcomed.
Just take a step back.
And observe.
Allow your brain to wire these experiences into your mind.
Take a deep breath.
Slowly begin to pull your attention to the surface of your mind.
Reintegrating yourself back into the space you are in.
Take another deep breath.
And really exhale through the mouth.
Letting the sound of air anchor you further into the space.
However way you're feeling in this moment.
I invite you to take a minute right here to bring a smile to your mind.
Maybe this smile comes from a memory with your loved one.
Wherever it comes from.
Just notice how subtle.
Wherever it comes from,
Just notice how a subtle shift in thinking can bring feelings of positivity to your mind.
In this way,
We can thread grief within a blanket of emotions and experiences.
Especially those that can bring a smile to our face.
That thread of grief can cross-patch along that path.
I hope this brings you a little peace of mind.
