Find a comfortable position either sitting with your back straight or lie down so your knees are supported and your back can rest fully on the surface beneath.
Allow your eyes to close or your gaze to soften.
Perhaps place your hands one over the other of your heart or one hand on your belly and the other hand on your heart.
With each gentle breath try breathing in through the nose and out through the mouth.
Notice the way your abdomen and chest gently expand and release under your hands with each breath in and each breath out.
Notice the sensations as you breathe in and as you breathe out.
Now breathe in easily and deeply through your nose for a count of four.
Allow the breath to flow through your lungs into your abdomen.
At the top of the four hold your breath for just a moment and slowly exhale through your mouth to a count of six or eight whichever feels more comfortable for you in this moment.
Continue breathing in this way for a few more breaths perhaps beginning to notice with each breath out your body relaxing little by little.
Take a moment now to allow yourself to feel whatever you are feeling in this moment.
Acknowledge that feeling.
Notice where in your physical body any sensations arise.
Welcome the sensations without judgment.
Simply welcome them with curiosity and compassion for yourself.
If you feel any judgment about your feelings in this moment acknowledge it and then let them go.
Whatever you are feeling right now is completely natural.
Create any and all emotions that arise with love and self-compassion.
Now visualize a white warm loving light entering your body through your heart center.
Feel that warm loving light spreading throughout your entire body embracing you.
Know that you are safe supported and deeply loved whatever you may feel in this moment.
Now take a moment to visualize the one you are grieving.
This could be a recent loss of a friend relative or loved one.
It could be a loss you've been carrying for a long time.
Notice any feelings emotions sensations that arise without judgment.
Don't feel embarrassed or afraid to feel whatever you may be feeling.
Just feel.
Allow.
Now visualize the warm loving light that fills your body to spread out into the space around you.
Visualize the white warm loving light entering through the heart of the person in front of you filling their entire body.
Now take a moment now to wish the person goodbye for now and allow them to fade from view.
While the person fades from view allow yourself to experience whatever emotion arises without judgment or fear.
Allow the white warm light to comfort you.
Bring your awareness back to your breath.
As you breathe in feel the warmth and comfort of the light.
As you breathe out visualize any pain sadness or negative emotions releasing out into the warm loving light that surrounds you.
Breathing in warmth and comfort.
Breathing out pain and sadness.
Now imagine bit by bit pulling all of the light that surrounds you in your body and creating a ball of it in your heart.
Once you have it all in your heart then little by little release it with love and with compassion.
Bring your awareness back to the sensations of your breath as you breathe in through your nose and as you breathe out through your mouth.
Bring your awareness back to the gentle movement of your abdomen and heart under your hands.
Begin to notice where your body and the surface below connect.
Bring your awareness to your hands and your feet.
Begin to wiggle your fingers and your toes.
Little by little finding bigger movements with your arms legs head and torso.
When you're ready open your eyes or focus your gaze.
