As you are listening to this meditation on grief and loss,
I would like to welcome you into a very special family.
This is the family of millions upon millions of people in this world who have and are experiencing loss.
Others have trod this path before you.
Others are treading it right now.
There is a whole lot of suffering going on in this world,
So you are not alone.
And while it is true that there are always those with much greater loss and those with much less,
It doesn't matter.
What matters is that your loss is real and you are experiencing it right now.
It's not a competition,
So allow yourself your grief.
And yet,
Even though there has been so much loss throughout the history of time,
Your loss is unique,
Like no one else's.
And perhaps your grief is new,
Fresh,
Raw,
Searing your soul.
You may not believe that you will ever be able to be healed again or feel whole.
Perhaps your grief is somewhat softened by the passage of time.
Whatever chapter of grief you are experiencing,
It's good to take a moment to focus on your healing.
To begin,
Take in a few deep breaths.
And notice what you are feeling in your body.
When the body tells you that something is amiss before you consciously become aware of it.
Be curious and just notice anybody's sensations.
Do they have a shape,
A color,
A size,
A sound,
A texture?
Just acknowledge any positive as well as negative feelings in your body.
And if you wish,
You may tell your body to relax more deeply and let go of anything negative right now.
And take in a deep breath,
Knowing that in this moment you are safe.
And it's okay to feel safe when you actually are safe.
And you are in a safe space right now to feel and explore your loss.
And you can feel yourself sinking more deeply into whatever is supporting you.
Remembering to breathe.
So now take a moment to turn your attention to your emotional self.
Being curious,
Notice what feelings are present.
And it's important to know that feelings that you have are neither good nor bad.
Think of them as little messengers bringing you word from your inner self.
Observe them without judgment.
Just noticing what is there.
Do they have a shape,
A color,
A size,
A sound,
A texture?
And if you notice that angry feelings are present,
They may be telling you that you feel betrayed,
Robbed,
Or violated.
If you become aware of sadness,
Those feelings may be telling you that you are hurt,
Wounded,
Lost,
Or lonely.
And if you are experiencing anxiety,
The message may be that you are afraid,
Insecure,
Or sense a danger or a threat.
And if you notice guilt,
You may believe you have violated a moral code.
Just acknowledge what is there with detached interest and breathe.
And you may have any number of feelings inside,
Around your loss.
Whatever is there,
This is the time to sit with it and honor it.
Knowing that you are exactly where you need to be right now with your loss,
With your grief.
And it's okay to be right where you are.
Whether you've lost your health,
A loved one,
A job,
A relationship,
An ability,
You are completely normal to be grieving right now.
And it is healthy to give yourself this space,
This moment,
To honor your loss.
Now take a moment to reach out in your heart and to connect with the hundreds of millions of others throughout all the millennia of time who have been rent asunder and who have eventually healed and found peace.
You can draw upon their strength,
Feel it flowing into you.
Perhaps they would tell you that even though you may not welcome this terrible loss,
That it's okay to have gratitude for being alive,
For experiencing this challenge no matter how awful it may seem.
Imagine them sprinkling a gentle loving shower of kindness,
Mercy,
And forgiveness upon you.
And you can allow yourself to absorb this goodness,
This hope.
You can allow yourself to believe,
Perhaps just a little,
That like those who have gone before you,
That you will eventually survive this and emerge stronger.
Wiser human being.
And yet acknowledge that this loss has changed you forever.
You have never experienced this kind of pain.
This loss is stretching you in ways that you didn't know was possible.
And whatever you have lost,
It will always be with you,
Like growing another permanent part of yourself,
Like an arm or a leg.
Although your grief may not always be right in front of you,
Taking center stage,
Eventually it may become a soft melody in the background of your life.
If you have lost a loved one,
Your healing is not abandoning them.
Moving forward is not betraying them.
They are a part of you forever,
But they would want you to continue on your healing path,
Allowing nature to take its course.
They would want you to enjoy all the love you can in the remainder of your life.
They would want you to grow and flourish and experience joy.
They would want you to continue along the path of discovering how very strong you are.
And although you did not ask for this challenge with time,
Like those who have grieved and healed before you,
You will be better for it,
And the world will be a better place for it too.
During this struggle,
Your heart will grow and change in exactly the ways you need it to,
Although it may require some work.
And as you go through this process,
You will come to understand to some degree the suffering of others in a way that you did not before this loss.
And so knowing this,
Take in a deep cleansing breath.
And when you're ready,
Bring your attention back into your environment,
Noticing any sounds,
Body sensations,
Notice the temperature of the air.
And whenever you're ready,
With soft eyes you can look around you.
Perhaps you have a little more hope,
A little more kindness,
A little more mercy toward yourself and for others.
