Sadness Sit: Let's Be Real

There are no "bad" or "negative" emotions. Difficult? Uncomfortable? Sure. But they all require space and attention, including sadness. By naming it, and not shaming it, we honor health and authenticity. Jerilea guides by using brain-friendly repetition and heart-soothing empathy. This meditation is not meant to numb or avoid, because that's not healthy. All of you is welcome here.

While sadness is part of the human experience, it is not to be confused with clinical or major depression. If your ability to cope with sadness is overwhelmed, seek assistance from a mental health provider.

Bookmark the entire SOS Series.

Transcript

Solidarity and sadness,

Difficult to face and sometimes hard to process,

Yet necessary to allow to feel,

So that it can bring you closer to yourself and even closer to others willing to hold an empathetic space.

During this SOS I'll co-regulate with you as you meet your sadness where it is,

Without judgment or toxic positivity.

We'll not analyze the why's,

Not now.

What we will do is pave the way for genuine acknowledgement of what's here now and we'll brave the waves of this feeling that can bring us into deeper connection.

Whether you're sitting or lying down,

Maybe just start by making sure you're situated in a way that promotes as full of breath as possible.

Aware of the breath,

Aware that the breath can change depending on our emotional state.

Aware of the bodily sensations that we've come to call feelings and they're called feelings for a reason.

Noticing where it's felt in the body.

Very often sadness is most felt in the chest or in the throat.

Discomfort in the stomach or even tightness in the lungs.

Notice where you feel this sadness in your body.

Invite your body to breathe into these sad spaces.

Inhaling and exhaling with intention,

With mindful noticing.

Spreading this breath as a blanket over these places within.

A blanket of comfort.

A gentle covering of non-judgment.

A warm quilt of self compassion.

No suggestion here to smile it away.

All of your feelings are welcomed and matter.

You will survive this transient oh-so-human experience.

No need to smile it away.

I noticed this sadness and I am unafraid.

I am supported as I process and accept this emotion by naming it and by not shaming it.

I am allowing it to pass through.

It is passing through.

Breathe.

Is it your own or is it sadness you carry from others?

Either way it's here and it's very clear.

We cradle this sadness because it deserves to be held.

By naming it and by not shaming it.

You are allowing it to pass through.

No suggestion here to think a happier thought or just be happy they say.

You can maybe do that another day.

If you can allow this to pass through you're actually guiding it on its way and there's no need to just be happy.

Today may not be that day and that's more than okay.

By naming it and by not shaming it I am allowing it to pass through.

Sitting with sadness when cultural norms may malign it,

Reject it,

Cover it up.

It's a brave act.

We can sit with this today without numbing it,

Without putting on the paint of a clown in order to appease others or for fear of being down.

As you sit with the sadness recognizing its temporary stay just know that you are paving the way for a mindful reflection on what this means,

What do you need,

And what does this sadness say.

We will name it and not shame it.

And breathe.

You are seen.

You are accepted and this sadness will not last forever.

Thank you for trusting in that.

Thank you for facing what's real and for accepting the support today.

Reviews

This was extremely helpful and I’m so very grateful that you shared these soothing words. Thank you
from my heart 🙏🏻

Feelings, of course, hearing you say it, it makes so much sense why they are called that.
Thank you for this invitation to hold space for something which can be deafeningly, blindingly overwhelming. 🙏

Really helpful, needed to just sit with my oewn sadness than pushing it away and shaming it! Thank you so much💛

Thank you so much for this. It helped me be present with my sadness, instead of being overwhelmed by it or trying to push it away.

Thank you for holding this space of empathy for what is. Naming, not shaming. Knowing it will pass without pushing the feelings away 🙏🏼

Gentle consideration toward a bewildering emotion. The music was helpful. Thank you 🙏🏽

Thank you for this. I needed this so much right now. I feel seen and supported. ✨

Thank you for providing this guided meditation, and I appreciate your acknowledgment of my feelings. It was challenging to hear the message about not avoiding the situation and reframing it positively, but I feel significantly more comfortable as a result.

Thank you. This was beautiful and just what I needed.

Profoundly validating, and so so helpful to me today. Thank you for such a good and compassionate practice.

Fantastic concepts for calming and soothing, however I was confused by the choice to put in this type of background music for an SOS meditation. The violins were high-pitched and too energetic, which seems counterproductive for trying to calm down. I found myself loving the concepts but being triggered by how intense and overpowering the background music is. Would love to hear of version of this without background music.

Exactly what I needed to help me allow sadness to surface. 🙏

This was the perfect reflection for the difficult day I was having. I was able to let my tears flow and felt comforted and supported throughout. Felt release and calmness afterwards. Thank you!

Thank you.❤️🙏🏼

Nice voice and pace. Kind message

Powerful and on target. I found it very helpful in being "okay" with my sadness.

Thank you for your gentle guidance and openness to what is happening. Much appreciation. 🙏🏻

This was not easy. It brought on a lot of tears which needed to be released. It was easier with the help of your guidance and company. Thank you.

I was draw to this meditation today. My sister in law passed away this morning. I hope the sadness passes through me, my husband and his family quickly.

With gratitude and love,
Stacey

Thank you Jerilea, that opened me to do the weeping I neeed to do.