This meditation is an invitation to meet grief gently.
Only when and as you feel ready.
Because again grief cannot be rushed.
If you're feeling overwhelmed it is wise to reach out for the support of a trusted therapist or guide before engaging in practices like this one.
So let's begin by settling in.
Find a comfortable seat or resting position.
Whatever allows your body to feel supported and at ease.
Let yourself land.
Give your weight to the ground beneath you and receive its support.
Feel the quiet pull of gravity.
The steady anchoring of the body in this moment.
There's no need to try to meditate.
Let your mind just rest.
Simply attune to your inner experience.
Knowing that there is nothing you need to fix or solve.
Nothing.
Just an invitation to be here.
So you might want to offer yourself a few deeper breaths to simply arrive.
As you exhale letting your shoulders drop.
Softening your jaw.
Your eyes.
Your belly.
Feel the ground beneath you.
Solid.
Generous.
Unhurried.
Let your breath settle into its own rhythm.
Let your awareness begin to drop down.
Like roots sinking into earth.
If it feels helpful place one hand on your heart and one on the ground.
Begin to widen your awareness.
Making space for what's present.
You might bring to mind someone or something you're grieving.
It doesn't have to be a person.
It might be a relationship.
A home.
A stage of life.
Grief is something we all share.
And as you hold your loss in your heart allow yourself to feel what you feel.
Grief doesn't ask us to figure it out.
It only asks to be witnessed.
To be held.
It's perfectly okay if this isn't the right moment.
Again grief cannot be rushed.
But it cannot be avoided forever.
It will find its way to be known.
You might notice where sorrow lives in your body.
Is it near your throat?
A clench in the chest?
A weight behind your eyes?
Maybe it's quiet and hard to find.
Whatever is here sadness numbness even peace just let it be here.
And if what is here feels too much just bring your attention back to the ground beneath you.
Back to the steady rhythm of your breath.
To the touch of your own hand.
There is no right way to grief.
Grief reminds us that we have loved.
It opens us to the mystery of love of life of impermanence.
It opens us to the things we don't know.
To the world of not knowing.
What we do know is that we all experience this.
To turn away is to deny its hidden depths of wisdom,
Of compassion to unfold.
Notice what arises as we hold space for grief and offer warmth to whatever you find.
If there are tears let them fall.
Let the breath deepen.
Let the earth support you.
As we offer space for our loss it allows us to embark on a collective journey of healing and compassion with all those who grieve at this moment.
We'll close with Metta loving kindness.
First,
For yourself.
Silently offer these phrases or your own version of them.
May I be held in compassion.
May I be safe and supported.
May I allow this heart to heal.
May I be at peace.
May I be held in compassion.
May I be safe and supported.
May I allow this heart to heal.
May I be at peace.
And now gently expanding this loving kindness outward.
Perhaps to someone you've lost.
Perhaps to all those who are grieving at this moment both near and far.
To all beings who carry sorrow in their hearts.
May we be held in compassion.
May we be safe and supported.
May we allow our hearts to heal.
May we be at peace.
May we be held in compassion.
May we be safe and supported.
May we allow our hearts to heal.
May we be at peace.
Rest in this field of Metta for a few more breaths.
When you're ready,
Slowly return.
Feel the ground.
Notice your breath.
Gently blink your eyes open if they've been closed.
Take your time.
Thank you for your practice.
Grief is not a hindrance on the path.
It is integral to the path.
And meeting it with presence is an act of profound courage.
