Welcome.
Find a position where your body can be supported and still.
Sit or lie down.
Make small adjustments until you feel held by the surface beneath you.
Let your feet rest heavy.
Soften your jaw.
Drop your shoulders away from your ears.
And rest your hands where they feel natural.
Bring your attention to the body now.
And notice contact points with the ground or the chair.
Feel the weight of your seat bones.
The heels touching the floor.
And notice the belly rise and fall under your ribs.
You might become aware of the coolness at the tip of the nose.
And the subtle warmth of the lips.
Take one slow breath in.
And let the be aware of arriving.
We will begin with three clearing breaths.
So breathing through the nose.
Feeling low into your belly,
Your ribs and your chest.
Hold for the heartbeat.
And then exhale fully through the mouth.
With a long soft sigh.
Again,
Inhale through the nose.
Hold for a moment.
And exhale through the mouth.
Letting everything soften.
One more time.
Inhale deep into the belly and chest.
Hold light at the top.
And exhale through the mouth.
Release everything out.
And let your body settle.
Now widen your senses to the whole body.
Scan slowly from the soles of your feet to the top of the head.
Notice any edges where you feel some tightness.
Notice spaces where you might feel ease.
And use the breath to loosen up all the parts of your body where you feel some tension.
Feel the pelvis.
The lower back.
The belly.
The ribs.
The sternum.
The throat.
And feel the subtle expansion under the collarbones.
We will now move into a grounding rhythm.
After your next exhale.
Inhale through the nose for a count of four.
Two.
Three.
Four.
And out.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Four.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Four.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Four and out.
Six and in.
Continue like this for a few breaths.
Keep the inhale gentle and steady.
And let the exhale be longer and softer.
And with each exhale.
You feel the shoulders drop a little bit more.
You feel the jaws soften.
Your belly relax.
Let the slow length of the out-breath.
Guide your nervous system.
Into calm.
Continue like this for a few more breaths.
And now slowly let go of the counting.
As we prepare to take the breath of deep death.
And the rebirth.
So take a deep breath in through your nose.
Filling up your lung fully all the way.
Hold it gently at the top for a moment.
And exhale out.
One more time.
Inhale in a little bit deeper.
A little bit fuller.
All the way to the top.
Hold.
And out.
One last time.
Deep inhale all the way.
Feel your whole body.
Hold it on top.
And as we prepare to exhale.
Imagine that this exhale was your last breath.
The final breath you will ever take.
And after this.
There is no in-breath.
So let this out-breath.
Breath happen naturally.
And pause there.
There is no more movement.
Stay in the stillness.
Stay with the heat that builds inside as the air runs out.
Stay with the small contractions in your belly,
In your throat.
And the mind trying to fight for control.
You might feel fear,
Anxiety and the instinct to inhale.
That's natural.
Just stay.
Let this moment be about acceptance.
Accepting that everything at one point ends.
And even in the end there is peace.
That even in death there is a way out.
A way out of the darkness.
And now,
When you cannot hold anymore.
Inhale deeply.
Let the breath return like a wave of life rushing in.
This is the first breath of your new life.
Imagine it as the very first breath you have ever took when you came into this world.
Feel the miracle of being alive again.
Let this breath awaken every cell of your being.
And now bring your hands to your heart.
Feel the warmth of your hands touching your body.
And the rhythm beneath them.
And begin to breathe into this place as the heart receives.
And in your mind now,
Invite the presence of someone who has passed.
Who is not here with you anymore.
See their face as clearly as you can.
Notice how they smile.
And notice the tiny details that make them unmistakable to you.
The way they used to speak.
The sound of their voice.
Their movement.
Let a simple memory come forward that carries tenderness.
It can be a laugh,
A shared meal,
A quiet conversation,
Or a small gesture.
And hold that memory softly like a photograph in your hands.
And as you inhale,
Imagine drawing their light into your heart.
Feel their warmth entering.
And as you exhale,
You're sending your gratitude and peace to them.
Breathe in their smile.
Breathe out your love.
Let each inhale bring their presence closer.
And each exhale return your thanks.
And allow your body to respond.
If you feel your chest loosening.
As well of tenderness coming in.
Softness behind your eyes.
Let whatever comes to be welcome.
And if a word arises that you wish you had said.
Breathe it in gently into your heart.
And say it.
Say it out loud.
Or say it in your mind.
If forgiveness is needed.
Breathe in and out with compassion.
And let gratitude fill the space between you two.
Stay here for a few breaths.
Breathing into the heart.
Receiving their presence.
And offering your love.
You might whisper thank you.
Or anything else that you would like them to hear.
And when you feel ready.
Take three slow breaths into your heart space.
Inhale and feel the light expanding.
Exhale and let the light settle deeper.
As you come back.
Let your breathing return to its natural rhythm.
Come back to your body.
Feel the steady presence of life pulsing through you.
Know that this practice does not remove the pain of the loss.
Rather it creates a space where love lives on.
Your loved ones.
Your loved ones remain with you in the breath.
In the small acts.
In the way you move through the world.
When you feel ready.
Open your eyes gently.
Take one last moment to notice how you feel now compared to when you began.
And carry this warmth into your evening.
Carry this more knowing with you.
That love does not end in the body.
It continues as breath.
As memory.
As an everyday companion on your path.
Thank you for sharing your time with me.
