If you would like,
You can find a comfortable position where you can be supported by blankets,
Pillows,
The ground,
A yoga mat,
A chair,
A bed,
Whatever surface you're comfortable on for the next few minutes,
And allowing your arms and legs to relax,
Perhaps falling by your sides,
Maybe palms facing up,
Maybe legs slightly apart.
And with your eyes,
You may choose whatever is comfortable for you,
Whether that's keeping them open slightly or completely,
Or to close them.
And if the focus on the breath does not trigger you in any way,
Take a few moments to take a few deep,
Slow breaths.
And those are especially settling if they are in through the nose and out through the mouth,
Perhaps with a sigh,
Perhaps the exhale a little longer than the inhale.
And just allowing your body to settle into the surface beneath you.
Feeling the weight of your body sinking.
And perhaps notice your body supported by the ground or the surface.
Feeling safe,
Held,
And unburdened.
And bringing attention to this present moment.
And just resting in the space where you can simply be.
And silently,
Perhaps setting a gentle intention for this practice,
Such as,
May I be gentle with my grief?
Alternatively,
It could be,
May I allow what is without judgment?
Bringing awareness to your right hand,
All of the fingers of the right hand,
The palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Side of the torso.
And moving slowly to the left-hand side of the body,
Starting with the left hand,
Arm,
Torso,
And moving into both hips,
Both legs,
Both feet,
And moving up to the head.
And taking time to notice sensations.
Whether that's tension,
Warmth,
Perhaps tingling,
Or heaviness.
Noticing them without trying to change them.
Just noticing.
And if focusing on the breath is okay for you,
I'll give instructions to focus on the breath.
And I will also ask you to focus,
Instead of the breath,
If that's not comfortable for you,
To focus on either the rise and fall of the belly,
Or a sound external to you,
Or other sensations that you may feel.
So bringing your attention to your natural breath,
Or an alternative to the breath.
Noticing the rise and fall of your belly,
Your chest,
The cool air at the nostrils.
And if that doesn't work for you,
Just noticing the ebb and flow of sensation,
The change in whatever is external to you,
Like a sound.
And if thoughts come,
Let them float like clouds.
Letting them float by.
And with each breath out,
Or each noticing of sensation or something external to you,
Imagine releasing a small piece of tension,
Sadness,
Or grief.
And turning your awareness gently to your heart space.
Noticing the grief that you feel.
Not trying to fix it or judge it,
But simply acknowledging its presence.
And if it feels heavy,
Let it have space.
Imagine cradling the grief with warmth,
Like you're holding a fragile bird.
And you may notice memories,
Unmet expectations,
Feelings of loss.
Just allow them to arise and pass like waves.
And you may choose to repeat to yourself silently,
It's okay to feel like this.
I am allowed to grieve.
I honor what I've lost.
And still noticing your heart space.
Imagine a soft,
Warm light in your chest.
Expanding outward with each breath,
Each rise and fall of the belly,
Each sensation that you feel.
This light in your chest is comfort.
It's compassion and acceptance.
It does not erase your grief,
But it holds it safely.
And if you will,
Picture yourself in a safe,
Gentle place.
It could be a quiet forest,
A shore by the ocean.
Or it could be a warm sunlit room.
And imagine laying down your grief here on a soft surface.
You may see it as a stone,
A bundle,
Or a mist.
And allow yourself to feel the relief of giving it some space.
And perhaps notice the sensations of release.
Perhaps your shoulders feel lighter.
Your heartbeat has slowed down.
Your jaw is softer.
Like,
Take a few moments to rest in this place.
Feeling supported,
Cared for,
And gently held.
And bring awareness back to your breath.
Or the sensation of the belly rising and falling.
Or any other sensation,
Or something external to you.
And then bring awareness to your body.
Resting on the surface beneath.
Feel the connection of your body to that surface.
The connection is solid.
The connection is steady.
And if you will,
Maybe silently repeat your intention once more.
May I be gentle with my grief.
May I allow what is without judgment.
And if you wish,
You may begin to deepen your breath.
Or stretch.
Or whatever calls to you.
Perhaps wiggling fingers and toes.
Stretching your arms overhead if that's comfortable.
And whenever you feel ready,
Coming back to your room where you are,
The environment that surrounds you.
Carrying with you the sense of being held.
Supported.
And acknowledged.
And if anything at all during this practice felt unsettling to you,
Please take moments,
Take a moment to ground yourself.
Putting your feet on the ground.
Reaching out to a trusted person.
Journaling.
Going outside to breathe some fresh air.
Whatever works to ground you.
And I thank you for taking the time to take care of yourself today.
Namaste.
