Hello and welcome to this meditation on grief.
Let's meet ourselves wherever we are at,
Allowing our breath to be what it is,
Being still with ourselves and allowing all to be as it is.
It's okay and it's understandable to feel this way.
Nothing is black and white and there's lots of wheels and dynamics turning in every situation
And everything is not always simple to understand and navigate.
Bringing the focus to the self,
The breath,
The body,
The thoughts and watching,
Hearing,
Feeling and allowing them to be and staying here in this stillness witnessing everything that comes
Up one step at a time.
This will allow some space for healing,
Feeling and integration
Of what is going on right now.
Let's start with the breath.
Can you describe it?
Is it shallow or long or short or a deep breath?
Here's a timed 20 seconds to describe your breath to yourself or out loud your choice.
Well done.
Now what about your body?
What are you feeling and where?
This could be tightness,
Tension,
Tiredness.
Can you describe what the sensations are and where are they?
Here's 20 seconds to locate a part of the body that is feeling something and to describe that
Feeling.
Now here's another 20 seconds to scan your body for another physical feeling and describe it.
Now have any thoughts or memories popped up for your attention?
Is there a part of you
Or a thought or a memory wanting your attention?
Here's 20 seconds to simply witness this thought
Or memory without taking any action or decision,
Just simply witnessing it.
Now what emotions are you feeling?
An example of emotions could be empty,
Sad,
Joy,
Nostalgic,
Melancholy,
Stuck,
Longing,
Guilt,
Blame,
Shame,
Anger or rage,
Shock or numbness,
Denial or anguish.
Here's 20 seconds to feel into your emotions and describe what comes up for you.
Well done for allowing all of these to be as they are.
Can you think of something now that you might need?
Something that could lovingly bring you peace,
Comfort and healing.
This could be things such as journaling,
A cup of tea,
Giving yourself a hug,
Hugging a favourite teddy,
Creating art or reading.
What is something loving that you can do for
Yourself that you need?
Here's 20 seconds to consider what loving action you can do for yourself
Today or later this week.
Thank you for lovingly spending this time with yourself,
Allowing everything to be as it is,
Observing everything is healing and a lovely thing to do for yourself.
Thank you for being here and truly wishing you a lovely day
And praying that everyone receives love,
Light and blessings in their life.
Take care and be gentle with yourself in this time of grief.
I hope you have a blessed rest of your day.
