Welcome to your meditation for working with grief.
Grief in itself is not a linear healing process,
Rather it comes in waves.
This meditation is not designed to get rid of grief,
Rather help you ride the waves of grief as they arise with as much self-compassion and grace as possible.
For now finding a comfortable position that you can rest in for a little while.
At any point throughout this meditation should you feel that you need to move in order to be more comfortable,
You're welcome to.
Feeling into your body,
Noticing if you could be five or ten percent more comfortable.
Just making any adjustments needed so that you can relax.
You can have the eyes closed down or if you would prefer to keep them open.
Finding one point to focus your attention on.
We'll start this meditation by taking a few deeper than normal breaths in through the nose and maybe out of the mouth.
In through the nose and out of the mouth.
You can take as many breaths like this as you feel you need in this moment.
And throughout the remainder of the practice.
Move whenever you feel ready.
Just let it go of trying to change or fix or control the breath in any way.
And allow the body to breathe itself.
As you allow the body to breathe itself,
You'll start to take a step back into the role of observer.
Watching the body breathing in.
Watching the body breathing out.
Noticing the natural unfolding of sensation through the body,
The mind,
The breath,
Moment to moment.
Feeling the body touching the ground beneath you.
Noticing any sensations you can feel on your skin.
Noticing if there are any sounds around you.
You start to draw your awareness inwards by noticing the sound of the breath moving in and out of your body.
And use the sound of your breath as the anchor for your mind.
As we journey through this meditation,
You might notice thoughts or images,
Memories or emotions arise.
This is the case as best as you can.
Just as you're observing your breath without the need to change or fix it.
We meet these thoughts,
Emotions and images the same.
The role of observer.
Allowing them to be as they are.
There's nothing to fix here.
Feeling waves of grief is normal when you've experienced loss or sudden change.
Here in this meditation,
We practice meeting these feelings from a space of observation with self-compassion and love.
You're now just returning back into noticing the sound of your breathing.
At any point throughout this practice,
If anything feels too much for you,
You're welcome to stop listening to me and focus on the sound of your breath.
The sound of your breath becomes the anchor for your mind.
You're welcome to stay with the sound of your breath should you choose to.
But if you're ready to explore your unique experience of grief in this moment,
Start to welcome the feelings of grief into your body.
How does your body feel when you allow yourself to drop completely into your grieving process?
Does grief land somewhere in the body?
Does it bring any kind of feeling?
How does your breath feel when you hold grief at the forefront of your feelings?
At any point,
You're welcome to return back to deep breaths,
Noticing the sound of your breath as your anchor.
However,
If you feel like you're able to stay noticing the physical and visceral experience of grief,
You're welcome to continue to,
While remaining anchored into the role of observer.
Feeling the sensations of your personal and unique experience and grief within your body.
You can stay here as you are if you choose to.
Or you're welcome to return your awareness back into your breathing.
Maybe taking a few deeper than normal breaths in through the nose,
And long slow breaths out of the mouth.
And if this is enough exploring for you,
You're welcome to stay here observing your breath.
And if you would like to continue exploring,
Starting to visualize the image of the one that you're grieving,
Imagine that person standing in front of you,
Ready and willing to have a conversation with you.
What would you tell them?
What would you like them to tell you?
Allowing yourself to have a conversation with them that you need in this moment.
Returning to the sound of your breathing as your anchor,
As often as you need.
When you have said and heard all that is needed for now,
You'll slowly allow the image of this person to fade from or step back from the forefront of your mind.
As you slowly guide your awareness back towards your breathing.
Knowing that this practice is here for you anytime that communication is needed.
It's taking a moment to be with and hold yourself through any emotions that may arise as you allow the image of this person to fade from or step out of your mind.
Guiding your awareness back towards your breath.
It's taking a few deeper than normal breaths in through the nose,
Maybe out of the mouth.
As you breathe slowly and deeply,
Gently repeating the words of Sufi poet Rumi.
Goodbyes are only for those who love with their eyes.
Because those who love with heart and soul,
There is no such thing as separation.
We can't get rid of grief,
Nor can we rush the healing process.
We can love ourselves through the process and honor each feeling as it arises.
Trusting that the only way to the other side is through.
And you are okay.
You are okay.
You are okay.
Take as many more breaths here as you wish.
Noticing the sound of your breath in,
The sound of your breath out.
With every breath out,
Just starting to feel the ground beneath you.
Feeling any sensations on your skin.
Maybe noticing sounds around you as you feel the body breathing itself.
It's taking as long as you would like here.
When you're ready,
You're welcome to bring your hands over your closed eyes.
With your hands over your eyes,
Just starting to open and close the eyes into the darkness of your hands.
Maybe take a deep breath in and a long slow breath out.
Coming back into the space whenever you're ready.
Knowing you are supported,
That you are loved,
And that you're healing every single second of the day.
